Phytoestrogens are a group of plant-derived compounds with hormone-like substances that functions as hormone regulators though they have extremely weak activity compared to synthetic hormones. Phytoestrogens are a superb alternative to Hormone Replacement therapy because they don't alter the body's own levels of circulating hormones. This means there is no increased risk of breast cancer, making the phytoestrogens suitable for women who've got breast cancer, have has it or are at risk of getting it.

Phytoestrogens effects are cumulative, so the earlier the appropriate foods are included in your diet the bigger your chance of being protected against the hormone-linked diseases in later years. But even if you're already experiencing the hormone-related problems you can still benefit from the healing properties of phytoestrogens.

Phytoestrogens compounds includes: isoflavones, lignans, coumestanes, stilbenes and the flavonoids quercetin and kaempherol.

Benefits of Phytoestrogens:

• Help prevent menopausal symptoms like hot flushes.
• Help prevent osteoporosis
• Helps prevent breast cancer and prostate cancer.
• Reduced risk of heart disease.

Food sources: Phytoestrogens are present in small quantities in all fruits and vegetables

but they occur in much more significant amounts in linseeds, flaxseeds, beans lentils, chickpeas, wholegrain cereals, nuts and all other seeds. By far the richest food source however is the soya bean and all soya-based products like soya milk, soya yoghurt, soya cheese, soy sauce and tofu. Manufactured textured vegetable proteins are not reliable sources.

Phytoestrogen content: per 100g

• Flaxseed: 379380
• Soya beans: 103920
• Tofu: 27150.1
• Soy yogurt: 10275
• Sesame seed: 8008.1
• Black beans: 5330.3
• Soy milk: 2957.2
• Garlic: 603.6
• Mung beans: 495.1
• Sunflower seed: 216
• Chestnuts: 210.2
• Olive oil: 180.7
• Almonds: 131.1
• Pistachio: 382.5
• Walnuts: 139.5
• Cashews: 121.9
• Green bean: 105.8

Individual who need extra phytoestrogens:

• Any women with period or fertility problems.
• Middle age women (before, during and after menopause).
• Men with prostate problems.

Phytoestrogen Supplements: There are so many supplements in the market which contain concentrated extracts of phytoestrogens. These supplements can be extremely effective in the relief of menopausal symptoms and are also valuable as an alternative to female hormone therapy. But regular consumption of foods rich in phytoestrogen is still your best alternative when you want to protect your health.

Hormone Replacement Therapy: Using HRT may help middle age women against osteoporosis, heart disease and rapid aging of the skin, but some women on this therapy were developing serious illnesses like breast cancer, heart disease and strokes so I guess the benefit of HRT are not justified by its risk.