The interest in phyto-estrogens ( plant estrogens ) has developed because of the epidemiological evidence that diets rich in these compounds have led women in Japan and Asia to appear to have a lower incidence of “western diseases” e.g. heart disease, osteoporosis, and cancers of the breast, colon, and uterus. Women in these countries do not appear to suffer the same way with hot flushes and sweats as in the west.

Whether one can attain the same protection by starting their diet later in life remains to be seen and the difference may also be related to other factors such as cultural differences in attitude to menopause.

Phyto-estrogens are derived from naturally occurring compounds that have estrogenic activity. They have a similar chemical structure to estrogen and bind to the estrogen receptors, acting like hormone regulators. As a group of compounds, they exhibit many properties and can behave by boosting estrogen effects.

Phyto-estrogens can be taken either by increasing dietary intake or from supplements. To rely on dietary intake alone would involve the ingestion of large amounts of legume food plants, such as peas and beans, with variation in their quantities of phyto-estrogens. There are many supplements now available.

There are 4 classes of phyto-estrogens that have been most investigated: isoflavones, lignans, flavones and coumestans. Isoflavones are the most common form and include genistein, daidzein and glycitin.

Phyto-estrogens or plant estrogens in our diets :

CEREALS: oats, barley rye, brown rice, couscous, and bulgar wheat

SEEDS: sunflower, sesame, pumpkin, poppy, linseeds

PULSES: soya beans, and all soya based products

BEANS: chickpeas, kidney beans, haricot beans, broad beans, green split peas

VEGETABLES: red onions, green beans, celery, sweet peppers, sage, garlic, broccoli, tomatoes and bean sprouts

SOYA, LINSEED, RED CLOVER

COMMERCIAL PRODUCTS are also available such as Bergen bread, yoghurts.

NB Caution with its use in women with hormone dependent tumours.