Some plants produces natural chemicals that have actions similar to hormones in our body, these substances are called as phytochemicals. One such important phytochemicals is phytoestrogens which have action and properties similar to hormone estrogen present in our body. Various studies showed that these phytoestrogens have multiple health benefits like reliving menopausal symptoms, lowering risk of heart diseases, cancer and osteoporosis.
How these phytoestrogens works?
Relieving menopausal symptoms
During menopausal phase women’s suffer from many symptomatic issues like hot flushes, anxiety, mood swings, depression etc. All these symptoms are associated with low levels of estrogen levels in the body. Diet rich is phytoestrogens helps in reducing these issues.
Preventing osteoporosis
Phytoestrogens helps in preventing demineralization of bones hence prevents the bone loss. Estrogen plays a very important role in the body by preventing calcium loss from the bones and thereby reducing thinning of the bones. But when estrogen levels drops in the body then bone demineralization increase so it is advisable to have foods rich in phytoestrogens.
Helps in preventing heart diseases
Phytoestrogens are rich in antioxidants and thus helps in reducing LDL levels, total cholesterol levels and increases HDL levels thereby reducing risk of developing heart diseases.
Prevents risk of Cancers
Various studies have showed that regular intake of phytoestrogens reduces risk of various cancers like breast cancer, prostate cancer, bowel cancer etc.
Try to include Foods rich in phytoestrogens in your diet routine:
- Kidney beans
- Soya
- Soy milk and soy flour
- Miso
- Tofu
- Walnuts
- Flaxseeds
- Sunflower seeds
- Rye
- Millets
- Whole grains
- Sesame seeds
- Alfa alfa seeds
How to include these foods in your diet?
- Make healthy breakfast: You can add walnuts, flaxseeds, sesame and sunflower seeds in porridge, muesli or bran flakes.
- Add tofu in your diet in form of tofu tikkas, tofu kebabs etc.
- Try miso soup and add some veggies to your soup.
- Use soy milk to make healthy white sauce and use this sauce in pastas and noodles.
