Phytoestrogen
food sources
Phytoestrogen content (mcg/100g aprox.
4 ounces) |
|
| |
Flax
seed |
379,380 |
| Soy
beans |
103,920 |
| Tofu |
27,150.1 |
| Soy
yogurt |
10,275 |
| Sesame
seed |
8008.1 |
| Flax
bread |
7540 |
| Multigrain
bread |
4798.7 |
| Soy
milk |
2957.2 |
| Hummus |
993 |
| Garlic |
603.6 |
| Mung
bean sprouts |
495.1 |
| Dried
apricots |
444.5 |
| Alfalfa
sprouts |
441.4 |
| Dried
dates |
329.5 |
| Sunflower
seed |
216 |
| Chestnuts |
210.2 |
| Olive
Oil |
180.7 |
| Almonds |
131.1 |
| Green
bean |
105.8 |
| Peanuts |
34.5 |
| Onion |
32 |
| Blueberry |
17.5 |
| Corn |
9 |
| Coffee,
regular |
6.3 |
| Watermelon |
2.9 |
| Milk,
cow |
1.2 |
| |
|
Food
Items
Lignan content (mcg/100g)
Total phytoestrogen (mcg/100g)
|
| Vegtables |
Lignans |
Estrogen |
| Soy
Bean Sprouts |
2.0 |
789.6 |
| Garlic |
583.2 |
603.6 |
| Winter
Squash |
113.3 |
113.7 |
| Green
Beans |
66.8 |
105.8 |
| Collards |
97.8 |
101.3 |
| Broccoli |
93.9 |
94.1 |
| Cabbage |
79.1 |
80 |
| |
|
|
| Fruits |
|
|
| Dried
prunes |
177.5 |
183.5 |
| Peaches |
61.8 |
64.5 |
| Strawberry |
48.9 |
51.6 |
| Rasberry |
37.7 |
47.6 |
| Watermelon |
2.9 |
2.9 |
| |
|
|
| Nuts
and other legume seeds |
| Pistachios |
198.9 |
382.5 |
| Chestnuts |
186.6 |
210.2 |
| Walnuts |
85.7 |
139.5 |
| Cashews |
99.4 |
121.9 |
| Hazel
Nuts |
77.1 |
107.5 |
| Lentils |
26.6 |
36.5 |
| |
|
|
| Beverages |
|
|
| Wine,
red |
37.3 |
53.9 |
| Tea,
green |
12 |
13 |
| Wine,
white |
8 |
12.7 |
| Tea,
black |
8.1 |
8.9 |
| Coffee,
decaf |
4.8 |
5.5 |
| Beer |
1.1 |
2.7 |
| |
|
|
| Other |
|
|
| Black
bean souce |
10.5 |
5330.3 |
| Black
licorice |
415.1 |
862.7 |
| Bread,
rye |
142.9 |
146.3 |
| |
|
|
Phytoestrogen
data source:
Thompson, L. U., Boucher, B. A.,
Lui, Z., Cotterchio, M., and Kreiger,
N. 2006. Phytoestrogen content of
foods consumed in Canada, including
isoflavones, lignans and coumestan.
Nutrition and Cancer, 54(2), 184-201.
Additional references:
Cassidy A. Potential risks and
benefits of phytoestrogen-rich
diets.Int J Vitam Nutr Res.
2003 Mar;73(2):120-6.
Ganry O. Phytoestrogens and prostate
cancer risk. Prev Med. 2005 Jul;41(1):1-6. |
|
|
