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Phytoestrogens: Nutrition With Hormone-Active Plant Substances

We eat them without thinking about the effects, but they are very similar to hormones: phytoestrogens. Foods that contain plant substances are, for example, soy and flaxseed. What happens when we enjoy a lot of such foods?

Secondary plant compounds: phytoestrogens

Women are most likely to have heard of phytoestrogens during the menopause, but the secondary plant substances also play a role for men. Because they are found in many foods and are structurally similar to estrogens. The female sex hormones are important for the menstrual cycle, are important for the metabolism, and are involved in bone formation. After menopause, the body’s own production decreases more and more – with all the known and unloved side effects such as hot flashes, tiredness, weight gain, and changes in skin and hair. However, younger women can also be affected by estrogen deficiency, which reduces the likelihood of pregnancy. So it makes sense to counteract this with hormone replacement therapy, which in turn can have side effects such as thrombosis. Phytoestrogens are considered a gentle and natural alternative. But does the logic of simply taking phytoestrogens for hair loss and other ailments work?

What makes soy so valuable for vegans?

Soy represents a valuable contribution to a vegan diet because soybeans are very rich in protein. Prepared ready to eat, the protein content is around 9 percent. The protein it contains can be easily absorbed and utilized by the body. Because vegans don’t eat protein from meat or dairy, it’s important to get protein from plant sources when following a vegan diet.

In the human body, proteins are responsible, among other things, for building up and renewing the body’s own protein compounds. These include a large part of the human body such as muscles, skin, hair, organs, blood cells, or hormones.

100 grams of dried soybeans contain 35 grams of protein, prepared or cooked it is still 15 grams. Soy-based and fried tofu contains 16 grams of protein. With soy milk, the protein content is significantly lower at only 3 percent.

Phytoestrogens in food and preparations

Whether it helps, for example, to eat more dried apricots or to choose more flaxseed recipes when cooking and baking is scientifically controversial. Although there are many phytoestrogens in both foods, studies do not consistently show whether they have a significant effect. As is so often the case, the dose is apparently decisive. The Federal Institute for Risk Assessment (BfR) considers the amounts ingested with food to be largely harmless and probably even healthy. Phytoestrogens in capsules sold as dietary supplements for menopausal symptoms are also considered safe if their intake is accompanied by a doctor. So if you take phytoestrogens from flaxseed or phytoestrogens from pomegranate in your normal everyday diet, you can continue to do so without hesitation, but you should not expect a miracle cure.

Isoflavones: Are the Phytoestrogens in Soy a Miracle Drug?

The effect of phytoestrogens in soy, the so-called isoflavones, is the most frequently discussed. There was a real hype here at times and tofu was considered a miracle cure for hot flashes, cardiovascular diseases, and bone loss. Reason: In Asian countries, these diseases occur much less frequently, which is often attributed to the plentiful consumption of soybean products. But there are many more factors at play than just diet when it comes to health. Eating summer rolls with tofu and soy sauce every day is no guarantee of vitality. So simply enjoy food the way you feel like it and your appetite – as balanced and moderate as possible. Your body will definitely thank you for that.

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Written by John Myers

Professional Chef with 25 years of industry experience at the highest levels. Restaurant owner. Beverage Director with experience creating world-class nationally recognized cocktail programs. Food writer with a distinctive Chef-driven voice and point of view.

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