Importance of Foods That Are Sources of Phytoestrogens

The Importance of Phytoestrogen-Rich Foods Women in the menopause stage face a deficiency of estrogen hormone. Insufficient estrogen levels bring various problems. According to experts, preventing these issues depends on consuming foods rich in phytoestrogens. During menopause, as estrogen hormone levels decline in women, the frequency of conditions such as osteoporosis, cardiovascular diseases, ovarian and colon cancer also increases. When estrogen levels drop, which helps preserve bone density, the risk of osteoporosis after menopause rises. Compounds naturally found in the structure of certain foods and called phytoestrogens positively affect estrogen hormone secretion. The Sabri Ülker Foundation, which promotes awareness of food, nutrition and healthy living, lists the most important phytoestrogen sources as follows:

Flaxseed

Flax, whose seeds are consumed directly among plants, is a good source of lignans and possesses important phytoestrogenic properties. Flaxseed ranks among the richest sources in terms of lignan phytoestrogens. You can benefit from the phytoestrogens in its structure by adding it to yogurt as a snack or incorporating it into salads, or adding it to breakfast cereals in the morning.

Garlic

Allicin, a sulfurous volatile oil that gives garlic its distinctive aroma and flavor, is a very important compound for human health that is released when garlic cloves are crushed. Since ancient times, it has been traditionally known to have antiseptic, diuretic, anthelmintic, appetite-stimulating, blood pressure-lowering, cardiovascular disease-protective, cholesterol-reducing, antibacterial, antiviral, antifungal, immune system-strengthening, antitumor and antioxidant properties, and this effect is known to originate from the allicin it carries. Garlic, a pungent plant, is a good phytoestrogen source in addition to its antioxidant properties. You can increase the proportion of phytoestrogens in your diet by adding garlic to your meals.

Parsley

A study examining estrogenic activity in methanol extracts of the above-ground parts of parsley showed estrogenic activity equivalent to soy isoflavones. However, parsley contains many bioactive compounds. Nevertheless, experiments and studies are needed to determine which of these compounds are responsible for pharmacological activities. Parsley, which is 85 percent water, is a source of phenolic compounds called coumarins and flavonoids. Thanks to these phenolic compounds in its structure, you can support your phytoestrogen intake.

Sage

Sage, known among the public for its effects in treating colds, coughs, pharyngitis, oral inflammation and gum inflammation, is also a good source of phytoestrogens. Since monoterpenes found in sage volatile oil prevent sweating, it is recommended that women with hot flash complaints consume sage. In a study conducted over 8 weeks with a group of postmenopausal women, women consuming sage tablets showed significant reductions in night sweats, hot flashes and other menopausal complaints compared to the control group, and thus it can be considered as an alternative treatment for those unable to receive hormone replacement therapy. Although sage is traditionally known to alleviate postmenopausal symptoms, there is little information about whether it prevents bone loss. Additionally, lentils, dried beans, soybeans and oats contain lignan phytoestrogens.