5 Foods for a Phytoestrogen Fix
During menopause, your estrogen levels fall, and with them can fall levels of confidence, energy and your usual sparkle. But help is here: phytoestrogens are compounds which simulate the effects of estrogen, and can help combat the deflating symptoms of menopause. They can be found in a variety of foods including grains, beans, and seeds and fruit.
Read on to find out how you can put the spring back into your step with a quick and tasty phytoestrogen fix.
Berries
Raspberries, blackberries and strawberries all contain phytoestrogen. Sprinkle some on your cereal for an estrogen-like boost to start your day, or enjoy as a healthy summery snack. Some fruits also have phytoestrogen in them; replace your berries with apples, pears and plums for your fruity phytoestrogen fix during the winter months.
Beans
Versatile, wholesome, and tasty, try a variety of beans as means to include more phytoestrogen in your diet. Yellow split peas, black turtle beans, red kidney beans, red lentils and soy beans all contain phytoestrogen.
Take care with the soy beans - an excessive amount could have an anti-nutritional effect, and make sure they are cooked slowly and well.
Seeds
Phytoestrogen can be found in many seeds and their oils, including sesame, sunflower and pumpkin. Carry around a pack of sunflower seeds in your handbag for a tasty snack on-the-go, or cook with sesame oil instead of olive oil for a flavorful, phytoestrogen-filled alternative.
Whole Grains
You can easily incorporate more phytoestrogen into your life by making a few simple dietary changes. Replace white bread with granary, and eat plenty of rice-based dishes. Use the opportunity to experiment with stir fries, curries and paella and find fresh ways to introduce rice, and phytoestrogen, into your diet.
Leafy Greens
Parsley, nettle and broccoli all contain phytoestrogens - mix and match your greens in a healthy and tasty salad to maximize your phytoestrogen intake. Not only will you feel healthier for munching on some crunchy greens for lunch, but a little midday phytoestrogen may give you that estrogen-like boost to keep you going through the afternoon.
The content of phytoestrogens in these foods is relatively low; for more intense results, phytoestrogen can be consumed in concentrated doses through supplements. However, as well as being far less tasty, harmful side effects have been associated with phytoestrogen in supplement forms. Click on the following link to learn more about treatments with phytoestrogens.
Sources:
Weed, Susan, "Phytoestrogens - Friends Or Foes", 2002.
