In women, estrogen plays an important role in menstruation, bone health, skin health and mood. Many women search for estrogen rich foods for females during menopause, with irregular periods, or hoping for changes in their hair or breasts. Foods do not contain human estrogen, but some plants contain estrogen-like compounds called phytoestrogens. In this guide, you will learn which estrogen rich foods for women have true evidence, discover the top 10 estrogen rich foods with amounts and get the facts and myths about estrogen rich foods for breast growth and estrogen rich foods for hair growth.
Quick Answer: What Are Estrogen Rich Foods?
The main estrogen rich foods are soy foods (soybeans, tofu, soy milk, tempeh), which contain isoflavones, and flaxseed and sesame seeds, which contain lignans. Smaller amounts come from vegetables (broccoli and cabbage) and fruits (apricots, strawberries). Soy isoflavones might slightly help decrease the hot flashes that women experience during menopause. However, no food has been shown to enlarge breasts, and there is no good evidence that phytoestrogens grow hair.
What Are Phytoestrogens?
Phytoestrogens are plant chemicals that can mimic or block some effects of estrogen in the body. The two main types in estrogen rich foods for females are:
- Isoflavones: These are primarily present in soy. According to the Linus Pauling Institute, they have both estrogen-like and anti-estrogen effects.
- Lignans: These are mainly present in flaxseed and sesame. Gut bacteria convert them into compounds with weak estrogen-like activity, according to the Linus Pauling Institute's lignan review.
The effects of estrogen rich foods for females are much weaker than the body's own estrogen and vary from person to person, so these foods should not replace medical hormone treatment.
Top 10 Estrogen Rich Foods (With Amounts)
The values listed here for the top 10 estrogen rich foods are from the Linus Pauling Institute at Oregon State University. Amounts vary by variety and brand.
| Top 10 estrogen rich foods | Phytoestrogen type | Amount per serving |
|---|---|---|
| 1. Flaxseed (alsi) | Lignans | About 85.5 mg per 1 oz (28 g) |
| 2. Soybeans, boiled | Isoflavones | About 56 mg per 1/2 cup |
| 3. Tempeh | Isoflavones | About 51.5 mg per 3 oz |
| 4. Dry-roasted soybeans | Isoflavones | About 41.6 mg per 1 oz |
| 5. Soft tofu | Isoflavones | About 19.2 mg per 3 oz |
| 6. Edamame (green soybeans) | Isoflavones | About 16.1 mg per 1/2 cup |
| 7. Sesame seeds (til) | Lignans | About 11.2 mg per 1 oz |
| 8. Soy milk, low-fat | Isoflavones | About 6.2 mg per cup |
| 9. Kale, broccoli, cabbage | Lignans | About 0.3-0.8 mg per 1/2 cup |
| 10. Apricots and strawberries | Lignans | About 0.2-0.4 mg per 1/2 cup |
Soy and flaxseed contain many more phytoestrogens than fruits or vegetables, as indicated in the top 10 estrogen rich foods table. On average, isoflavone consumption is around 25-50 mg a day in Asian countries that are high consumers of soy, while it is less than 1 mg a day in most European groups. Easy Indian ways to eat the top 10 estrogen rich foods include alsi chutney, til laddoo (in moderation), soya chunk curry and tofu bhurji.
Estrogen Rich Foods for Women: What Are the Benefits?
Here is what research says about estrogen rich foods for women, from menopause to bone and heart health.
Menopause Symptoms
The strongest evidence for estrogen rich foods for women relates to hot flashes. In a meta-analysis of 13 trials, soy isoflavone extracts (30-80 mg/day) were seen to decrease hot flash frequency by approximately 17%, with other trials showing a decrease in hot flash intensity. A review of the Cochrane Collaboration concluded that genistein-rich supplements had a beneficial effect on the number of hot flashes, but that soy food did not have a significant impact. It can take several weeks to months for benefits to be seen.
Bone Health
For bones, results for estrogen rich foods for women are mixed. Several meta-analyses reported no significant bone density effect for soy isoflavones, while others found a weak positive effect. Calcium, vitamin D, protein and strength training, not estrogen rich foods for women alone, remain the proven basics; check out our strength training for women guide.
Heart and Overall Health
Soy, flaxseed and sesame are estrogen rich foods for females that are also nutritious, providing protein, fibre and healthy fats. Including estrogen rich foods for females in a balanced diet, as the ICMR-NIN Dietary Guidelines encourage for pulses, nuts and seeds, is sensible regardless of their hormone effects.
Estrogen Rich Foods for Breast Growth: Myth or Fact?
Estrogen rich foods for breast growth are one of the most searched topics, but the evidence is clear: no food has been shown to increase breast size. A medically reviewed Healthline article states that "no foods or eating plans have been clinically shown to enlarge breasts" and that soy and other phytoestrogen foods have no clinical evidence linking them to larger breasts.
No matter what you read about estrogen rich foods for breast growth, breast size is primarily determined by genetics, body weight and normal hormonal fluctuations associated with puberty, the menstrual cycle, pregnancy, and menopause. These will not be overruled by eating estrogen rich foods for breast growth. Be especially careful with pills marketed alongside estrogen rich foods for breast growth, such as breast enhancement pills and herbal creams sold online; they have no proven effects, and some herbs in them might interact with medicines.
Rather than looking for estrogen rich foods for breast growth, concentrate on being within a healthy weight range, maintaining proper posture, finding the right fitting bra and chest strengthening exercises, as this can help boost the appearance and feel of the chest.
Estrogen Rich Foods for Hair Growth: What Actually Helps?
Searches for estrogen rich foods for hair growth often come from women noticing thinning hair. There is no good evidence that phytoestrogens or estrogen rich foods for hair growth actually grow hair. Before relying on estrogen rich foods for hair growth, know the common causes: the American Academy of Dermatology lists causes of hair loss in women, including PCOS, thyroid problems, stress, giving birth and not consuming adequate iron, protein, biotin or zinc.
The idea of the best estrogen rich foods for hair growth really comes down to diet: eat enough protein, iron-rich foods and a varied diet, and see a doctor to check for thyroid problems, PCOS or anaemia if hair loss persists. Soy and flaxseed, often listed as estrogen rich foods for hair growth, can still be part of this diet because they provide protein and healthy fats. Our guide to daily protein needs for women explains how much protein to aim for.
How to Add the Top 10 Estrogen Rich Foods for Females to an Indian Diet
| Meal | Estrogen rich foods for females: Indian meal idea |
|---|---|
| Breakfast | Besan chilla with 1 tbsp ground flaxseed in the batter |
| Mid-morning | A glass of soy milk or a small bowl of roasted soybeans |
| Lunch | Soya chunk curry with roti and salad |
| Evening | Til and jaggery laddoo (small) or sprouts with sesame |
| Dinner | Tofu bhurji with broccoli or cabbage sabzi |
Of the top 10 estrogen rich foods, flaxseed needs one extra step: grind it before eating so your body can use it. Keep portions moderate. Read our guide to protein-rich vegetarian foods for more vegetarian protein ideas.
Who Should Be Cautious With Estrogen Rich Foods for Women? When to See a Doctor
Moderate amounts of estrogen rich foods for women are considered safe for most adults. However, talk to a doctor before taking soy or isoflavone supplements if you have or had breast cancer or another hormone-sensitive condition, take tamoxifen, levothyroxine or warfarin, or are pregnant, breastfeeding or trying to conceive; the Linus Pauling Institute notes supplement safety in pregnancy has not been established. Large amounts of flaxseed (45-50 g a day) can cause loose stools. See a doctor for irregular periods, severe menopause symptoms or ongoing hair loss.
Conclusion: Use Estrogen Rich Foods Wisely
Estrogen rich foods such as soy, flaxseed and sesame contain phytoestrogens with weak, estrogen-like effects. The top 10 estrogen rich foods can be part of a healthy diet and may modestly help menopause symptoms, but estrogen rich foods for breast growth are a myth, and estrogen rich foods for hair growth help only by supporting overall nutrition. Stay active with daily walking and strength training. Ready to start? If you struggle to eat enough protein for healthy hair and muscles, a scoop of GetMyMettle Alpha Whey Protein can help you meet your daily target.
FAQs
Which food has the most estrogen among the top 10 estrogen rich foods?
Flaxseed contains the most lignans and soybeans contain the most isoflavones per serving.
Do estrogen rich foods for breast growth work?
No. Estrogen rich foods for breast growth are a myth; no food has been clinically shown to increase breast size.
Can estrogen rich foods for hair growth stop hair fall?
Not directly. Estrogen rich foods for hair growth have no proven effect, and hair loss may be due to protein, iron, thyroid or hormone issues; seek medical attention if hair loss persists.
Are estrogen rich foods for women and estrogen rich foods for females safe every day?
For most adults, moderate amounts of estrogen rich foods for women, such as soy, flaxseed or sesame, are safe; consult with a physician before taking supplements.
Are estrogen rich foods for females good during menopause?
Soy-based estrogen rich foods for females may modestly reduce hot flashes over time, but results vary.
