Phytoestrogens are compounds that naturally occur in plants. If you eat fruits, veggies, legumes, and some grains, you get phytoestrogens from your diet. We can call it Plantestrogens (phyto coming from the Greek word).
Estrogen is a female hormone that regulates functions in both women and men. Phytoestrogens, even plant-based, function much like animal estrogen in humans. When we eat phytoestrogens, our bodies may respond as if our own estrogen were present. src
Phytoestrogens have a similar chemical structure to that of estrogen and may mimic its hormonal actions. Phytoestrogens attach to estrogen receptors in your cells, potentially affecting the function of estrogen throughout your body.
However, not all phytoestrogens function in the same way. Phytoestrogens have been shown to have both estrogenic and antiestrogenic effects. This means that, while some phytoestrogens have estrogen-like effects and increase estrogen levels in your body, others block its effects and decrease estrogen levels src
medicalnewstoday - Phytoestrogens Food List
Wikipedia - Phytoestrogens Food List
There are different types of phytoestrogen including:
src :
https://www.frontiersin.org/articles/10.3389/fneur.2020.00150/full
https://www.livescience.com/52524-flavonoids.html
https://www.jeanhailes.org.au/health-a-z/healthy-living/nutrients/phytoestrogens
The two major phytoestrogen classes found in food are isoflavones and lignans.
Isoflavones are found in small amounts in a number of
-legumes
-grains
-vegetables
but soybeans are by far the most concentrated source of isoflavones in the human diet.
Lignans, on the other hand, are present in a wide variety of plant foods, including
-seeds (flax, pumpkin, sunflower, poppy)
-whole grains (rye, oats, barley)
-bran (wheat, oat, rye)
-fruits (particularly berries)
-vegetables
Actually lignans enter human body through diet as lignan precursors (pinoresinol, lariciresinol, secoisolariciresinol, and matairesinol), which are converted into mammalion lignans (enterodiol and enterolactone), by the action of intestinal bacteria.
Isoflavones and lignans both mimic the activities of estrogen hormone. Isoflavones and lignans can bind to estrogen receptors, mimicking the effects of estrogen in some tissues and blocking the effects of estrogen in others. src
Some of the same lignan food sources are also good sources of dietary fiber, protein, antioxidants and other nutritional elements. src
src - http://www.pkdiet.com/pdf/pld/phytoestrogen.pdf
src - https://www.mednutrition.gr/portal/efarmoges/leksiko-diatrofis/13677-fytooistrogona
Phytoestrogen Content of Foods of Animal Origin: Dairy Products, Eggs, Meat, Fish, and Seafood
Supplemental table: Phytoestrogen content in food of animal origin in μg/100g wet weight. Each value is the average of three separate preparations analyzed in duplicate.
src - 2008 - https://doi.org/10.1021/jf801344x
USDA Database for the Isoflavone Content of Selected Foods
v2.1 (2015) - https://www.ars.usda.gov/ARSUserFiles/80400525/Data/isoflav/Isoflav_R2-1.pdf (mirror)
check for an update by doing a search here.
USDA Database for the Flavonoid Content of Selected Foods
v3.1 (2014) - https://www.ars.usda.gov/ARSUserFiles/80400525/Data/Flav/Flav_R03-1.pdf (mirror)
check for an update by doing a search here.
North and Golding study (2000) found that males born to vegetarian mothers in England were more than 3.5 times as likely to have malformed genitalia (i.e., hypospadias), which was statistically linked to the consumption of high-phytoestrogen legumes (hypospadias rates were 2.2% and 0.6% for boys born to vegetarian and omnivorous mothers, respectively). ref
2012 - Nutritional factors and hypospadias risks study declaring "The finding of increased risk of hypospadias among vegetarian mothers reported by North and Golding has not been confirmed."....
ref - Plant-based burgers have 44mg of estrogen
ref Hormones articles :
https://www.pipiscrew.com/2018/05/hormones-explained-by-hormone-health-network/
https://www.pipiscrew.com/2021/08/hormones-balance/
2020 - Naturally occurring hormones in foods and potential health effects
uric acid
Healthline - Natural Ways to Reduce Uric Acid in the Body
Some supplements can also cause uric acid to build up in the blood, as vitamin B3 (niacin).
Antioxidant-rich fruits. Dark-colored fruits like blackberries, blueberries, grapes, raspberries, and especially cherries can help keep uric acid under control. One serving of cherries as ½ cup, or about 10 to 12 cherries.
Cherries contain high levels of antioxidants, including anthocyanins and quercetin, as well as other nutrients. Experts suspect that oxidative stress in the body begins a biochemical cascade that promotes inflammation, which over time leads to gout and other degenerative diseases. source
Consumption of Bing Sweet Cherries Lowers Circulating Concentrations of Inflammation Markers
Quora.How to Cure Gout
----Healthline - Baking Soda for Gout: Is It Effective?
----How Effective Is Baking Soda for Gout?
China Medical University Hospital.Gout
Estrogen is a female hormone that regulates functions in both women and men. Phytoestrogens, even plant-based, function much like animal estrogen in humans. When we eat phytoestrogens, our bodies may respond as if our own estrogen were present. src
Phytoestrogens have a similar chemical structure to that of estrogen and may mimic its hormonal actions. Phytoestrogens attach to estrogen receptors in your cells, potentially affecting the function of estrogen throughout your body.
However, not all phytoestrogens function in the same way. Phytoestrogens have been shown to have both estrogenic and antiestrogenic effects. This means that, while some phytoestrogens have estrogen-like effects and increase estrogen levels in your body, others block its effects and decrease estrogen levels src
medicalnewstoday - Phytoestrogens Food List
Wikipedia - Phytoestrogens Food List
source 1 / 2
source - also includes Soybeans / Sesame & Flax seeds / Omega3 (DHEA)
source
There are different types of phytoestrogen including:
- isoflavones (found in soy and other legumes such as chickpeas, mung beans and alfafa)
- coumestans (found in alfalfa and clover sprouts, and sprouted legumes such as mung beans and soy sprouts)
- lignans (found in linseed, grains and vegetables)
src :
https://www.frontiersin.org/articles/10.3389/fneur.2020.00150/full
https://www.livescience.com/52524-flavonoids.html
https://www.jeanhailes.org.au/health-a-z/healthy-living/nutrients/phytoestrogens
The two major phytoestrogen classes found in food are isoflavones and lignans.
Isoflavones are found in small amounts in a number of
-legumes
-grains
-vegetables
but soybeans are by far the most concentrated source of isoflavones in the human diet.
Lignans, on the other hand, are present in a wide variety of plant foods, including
-seeds (flax, pumpkin, sunflower, poppy)
-whole grains (rye, oats, barley)
-bran (wheat, oat, rye)
-fruits (particularly berries)
-vegetables
Actually lignans enter human body through diet as lignan precursors (pinoresinol, lariciresinol, secoisolariciresinol, and matairesinol), which are converted into mammalion lignans (enterodiol and enterolactone), by the action of intestinal bacteria.
Isoflavones and lignans both mimic the activities of estrogen hormone. Isoflavones and lignans can bind to estrogen receptors, mimicking the effects of estrogen in some tissues and blocking the effects of estrogen in others. src
Some of the same lignan food sources are also good sources of dietary fiber, protein, antioxidants and other nutritional elements. src
| Food | Lignan content (µg/100g) | Total phytoestrogen (µg/100g) |
| Vegetables | ||
| Soy beans sprouts | 2.2 | 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 |
| Raspberry | 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 |
| Flax seed (Linseed) | unknown | 379380 |
| Soy beans | unknown | 103920 |
| Tofu | unknown | 27150.1 |
| Soy yogurt | unknown | 10275 |
| Sesame seed | unknown | 8008.1 |
| Flaxseed bread | unknown | 7540 |
| Black Eyed Peas | unknown | 5350.3 |
| Multigrain bread | unknown | 4798.7 |
| Soy Milk | unknown | 2957.2 |
| Humus | unknown | 993 |
| Mung bean sprouts | unknown | 495.1 |
| Dried Apricots | unknown | 444.5 |
| Alfalfa sprouts | unknown | 441.4 |
| Dried Dates | unknown | 329.5 |
| Sunflower seeds | unknown | 216 |
| Dried plums | unknown | 183.5 |
| Olive oil | unknown | 180.7 |
| Almonds | unknown | 131.1 |
| Green bean | unknown | 105.8 |
| Red wine | unknown | 53.9 |
| Strawberries | unknown | 51.6 |
| Blackberries | unknown | 47.6 |
| Peanuts | unknown | 34.5 |
| Onion | unknown | 32 |
| Blueberry | unknown | 17.5 |
| White Wine | unknown | 12.7 |
| Coffee, regular | unknown | 9.3 |
| Corn | unknown | 9 |
| Milk (by cow) | unknown | 1.2 |
src - http://www.pkdiet.com/pdf/pld/phytoestrogen.pdf
src - https://www.mednutrition.gr/portal/efarmoges/leksiko-diatrofis/13677-fytooistrogona
Phytoestrogen Content of Foods of Animal Origin: Dairy Products, Eggs, Meat, Fish, and Seafood
Supplemental table: Phytoestrogen content in food of animal origin in μg/100g wet weight. Each value is the average of three separate preparations analyzed in duplicate.
| Food | Phytoestrogens | Isoflavones | Lignans |
| Coffee whitener, not reconstituted | 22 | 6 | 14 <1 |
| Coffemate powder | 19 | 11 | 5 |
| Cream double | 8 | 4 | 3 |
| Cream single | 8 | 2 | 2 <1 |
| Cream substitute, double | 13 | 6 | 4 |
| Cream, UHT Whipping | 10 | 7 | 1 |
| Cr￨me fraiche | 9 | 2 | 5 <1 |
| Goats milk, whole | 5 <1 | <1 | <1 |
| Milk, condensed, evaporated/unsweetened, carnation type | 20 | 3 | 6 <1 |
| Milk, condensed, evaporated/unsweetened, low fat, carnation light type | 17 | 1 | 3 <1 |
| Milk, semiskimmed | 8 | 4 <1 | |
| Milk, skimmed | 20 | 14 <1 | |
| Milk, skimmed, condensed | 20 | 4 | 6 <1 |
| Milk, skimmed, dried, w/o vegetable fat (powder) | 58 | 5 | 8 <1 |
| Milk, skimmed, dried, with vegetable fat (powder) | 58 | 7 | 15 |
| Milk, whole | 12 | 6 | 1 |
| Milk, whole, full fat, condensed | 25 | 6 | 9 <1 |
| Soya milk, sweetened, fortified,unavoured | 9313 | 9307 | 6 |
| Soya milk, unsweetened | 6028 | 6018 | 9 |
| Dessert topping, canned | 16 | 5 | 5 |
| UHT Cream (for coffee) | 64 | 6 | 57 |
| Baby Formula | 59 | 19 | 16 |
| Soya infant formula | 19221 | 19211 | 10 |
| Cheese, Brie, french & english | 30 | 10 | 2 <1 |
| Cheese, Camembert | 29 | 3 | 7 <1 |
| Cheese, cheddar vegetarian | 27 | 9 | 2 <1 |
| Cheese, cheddar, Canadian | 36 | 10 | 2 <1 |
| Cheese, cheddar, English (non-vegetarian) | 28 | 7 | 1 <1 |
| Cheese, Cheddar, reduced fat | 62 | 14 | 17 <1 |
| Cheese, Cheshire | 62 | 17 | 18 <1 |
| Cheese, Danish Blue | 34 | 9 | 2 <1 |
| Cheese, Double Gloucester | 22 | 6 | 3 <1 |
| Cheese, Edam | 20 | 7 | 3 <1 |
| Cheese, Feta | 12 | 4 <1 | <1 |
| Cheese, Gouda | 24 | 10 | 3 <1 |
| Cheese, Mozzarella | 24 | 4 | 6 |
| Cheese, parmesan | 27 | 6 | 5 <1 |
| Cheese, Red Leicester | 22 | 7 | 3 <1 |
| Cheese, spread, low/reduced fat/light (soft processed cheese) | 23 | 2 | 2 <1 |
| Cheese, spread, plain, triangles & tube | 29 | 7 | 7 <1 |
| Cheese, stilton | 29 | 8 | 2 <1 |
| Cheese, Wensleydale | 54 | 4 | 25 <1 |
| Cottage cheese | 11 | 2 | 2 <1 |
| Cottage cheese, low fat | 12 | 2 | 2 <1 |
| Fromage frais virtually fatfree | 11 | 2 | 1 <1 |
| Mascarpone | 13 | 2 | 4 <1 |
| Processed cheese slices, plain | 36 | 12 | 11 <1 |
| Quark | 14 | 1 | 5 <1 |
| Soft cheese, Philadelphia type, full fat | 41 | 9 | 13 <1 |
| Soft cheese, philadelphia type, medium fat | 14 | 2 | 2 <1 |
| Butter, Brand 1, salted | 13 | 10 | 2 <1 |
| Butter, Brand 1, unsalted | 11 | 9 | 1 <1 |
| Butter, Brand 2, slightly salted | 17 | 12 | 5 <1 |
| Butter, Brand 2, unsalted | 15 | 9 | 5 <1 |
| Ice cream in cone, luxury | 28 | 21 | 4 |
| Ice cream dessert | 15 | 2 | 6 <1 |
| Ice cream roll | 789 | 779 | 7 |
| Ice cream, choc ice | 36 | 20 | 9 |
| Ice cream, dairy | 16 | 7 | 3 <1 |
| Ice cream, low fat & cream | 9 | 2 <1 | <1 |
| Ice cream dessert, low fat | 8 | 1 <1 | <1 |
| Ice cream, non-dairy | 17 | 7 | 4 <1 |
| Ice cream, with cone | 19 | 10 | 4 |
| Mousse, chocolate, commercial | 8 | 2 | 2 <1 |
| Mousse, chocolate, commercial, not rich | 7 | 2 | <1 |
| Trie, commercial | 19 | 2 | 15 <1 |
| Soya ice cream | 13494 | 13488 | 5 |
| Yogurt, Authentic Greek -Cow's, Ewe's and Goat's | 8 <1 | 2 <1 | |
| Yogurt, bio, strawberry | 39 | 4 | 27 <1 |
| Yogurt, Greekstyle natural | 14 | 1 | 3 <1 |
| Yogurt, Greekstyle natural lowfat | 12 | 3 | 2 <1 |
| Yogurt, Greekstyle natural probiotic | 12 | 2 | 1 <1 |
| Yogurt, hazelnut | 12 | 3 | 2 <1 |
| Yogurt, natural, low fat | 19 | 12 <1 | |
| Yogurt, natural, whole milk | 20 | 10 | 2 |
| Yogurt, soya | 8286 | 8235 | 51 |
| Yogurt, Strawberry light | 15 | 2 | 8 <1 |
| Yogurt, strawberry lowfat | 13 | 4 | 4 <1 |
| Yogurt, Strawberry with cream | 56 | 5 | 46 <1 |
| Egg noodles, cooked | 2 | 2 <1 | <1 |
| Egg noodles, raw | 12 | 9 | 3 <1 |
| Egg, barn-kept hens, white, raw | 5 | 2 | 2 <1 |
| Egg, barn-kept hens, whole, raw | 18 | 8 | 2 |
| Egg, barn-kept hens, yolk, raw | 47 | 31 | 6 |
| Egg, caged hens, white, raw | 5 | 2 | 2 <1 |
| Egg, caged hens, whole, raw | 12 | 6 | 3 |
| Egg, caged hens, yolk, raw | 31 | 12 | 10 |
| Egg, freerange hens, white, raw | 6 | 2 | 3 <1 |
| Egg, freerange hens, whole, raw | 11 | 6 | 3 |
| Egg, freerange hens, yolk, raw | 27 | 11 | 9 |
| Beef, fat, roast | 19 | 3 | 16 <1 |
| Beef, roast, lean only | 7 <1 | 6 <1 | |
| Chicken, breast, roast | 6 | 4 | 2 <1 |
| Chicken, red meat, roast | 4 | 2 | 1 <1 |
| Chicken, skin dry | 12 | 9 | 2 |
| Chicken, skin moist | 6 | 5 <1 | <1 |
| Corned beef | 32 | 27 | 4 <1 |
| Lamb, fat, roast | 10 | 5 | 4 <1 |
| Lamb, liver, grilled | 35 | 12 | 17 <1 |
| Lamb, roast, lean only | 5 | 4 <1 | |
| Pig, liver, grilled | 12 | 5 | 5 |
| Pork crackling | 20 | 8 | 9 |
| Pork, fat, roast | 8 | 3 | 5 <1 |
| Pork, roast, lean only | 4 <1 | 3 | |
| Burger, soya based | 4430 | 4410 | 19 |
| Burger, vegetarian | 4449 | 4415 | 34 |
| Mince, savoury, soya TVP based (high Soya content) | 28758 | 28618 | 139 |
| Mycoprotein pieces chicken style | 10 | 6 | 3 <1 |
| Sausage, mycoprotein based | 23 | 11 | 11 |
| Sausage, TVP/Soya | 3994 | 3946 | 49 |
| Sausage, vegetarian | 21 | 7 | 12 <1 |
| Salmon | 4 | 3 <1 | <1 |
| Cod, microwaved | 2 <1 | <1 | |
| Mussels | 9 | 7 | 2 |
| Prawns, frozen | 8 | 3 | 4 <1 |
| Tuna, canned, brine | 6 | 5 <1 | <1 |
src - 2008 - https://doi.org/10.1021/jf801344x
USDA Database for the Isoflavone Content of Selected Foods
v2.1 (2015) - https://www.ars.usda.gov/ARSUserFiles/80400525/Data/isoflav/Isoflav_R2-1.pdf (mirror)
check for an update by doing a search here.
USDA Database for the Flavonoid Content of Selected Foods
v3.1 (2014) - https://www.ars.usda.gov/ARSUserFiles/80400525/Data/Flav/Flav_R03-1.pdf (mirror)
check for an update by doing a search here.
North and Golding study (2000) found that males born to vegetarian mothers in England were more than 3.5 times as likely to have malformed genitalia (i.e., hypospadias), which was statistically linked to the consumption of high-phytoestrogen legumes (hypospadias rates were 2.2% and 0.6% for boys born to vegetarian and omnivorous mothers, respectively). ref
2012 - Nutritional factors and hypospadias risks study declaring "The finding of increased risk of hypospadias among vegetarian mothers reported by North and Golding has not been confirmed."....
ref - Plant-based burgers have 44mg of estrogen
ref Hormones articles :
https://www.pipiscrew.com/2018/05/hormones-explained-by-hormone-health-network/
https://www.pipiscrew.com/2021/08/hormones-balance/
2020 - Naturally occurring hormones in foods and potential health effects
uric acid
Healthline - Natural Ways to Reduce Uric Acid in the Body
Some supplements can also cause uric acid to build up in the blood, as vitamin B3 (niacin).
Antioxidant-rich fruits. Dark-colored fruits like blackberries, blueberries, grapes, raspberries, and especially cherries can help keep uric acid under control. One serving of cherries as ½ cup, or about 10 to 12 cherries.
Cherries contain high levels of antioxidants, including anthocyanins and quercetin, as well as other nutrients. Experts suspect that oxidative stress in the body begins a biochemical cascade that promotes inflammation, which over time leads to gout and other degenerative diseases. source
Consumption of Bing Sweet Cherries Lowers Circulating Concentrations of Inflammation Markers
Quora.How to Cure Gout
----Healthline - Baking Soda for Gout: Is It Effective?
----How Effective Is Baking Soda for Gout?
China Medical University Hospital.Gout