Beans High in Plant Estrogen. Plant estrogens are found in more than 300 foods, and can be divided into three different chemical classes: isoflavonoids, lignans and coumestans. Legumes, particularly soybeans, contain isoflavonoids. Lignan phytoestrogens are concentrated in beans, cereals and flaxseeds.
In a 100 g serving of peanuts, there is 34.5 ug of phytoestrogens, according to dietaryfiberfood.com. Peanuts are commonly eaten raw as a snack or in salads. They can also be ground into peanut butter and used as a spread or a sauce for dishes. Pistachios. Pistachios are the richest source of phytoestrogens among nuts.
Two tablespoons of flaxseed or pumpkin seeds per day have shown to help boost estrogen production. Pumpkin seeds are also known to be phytoestrogenic. This can be equally valuable for menstruating women in the first part of the cycle (day 1 to 15, refer to the chart) as well as women going through peri- and menopause who would benefit from an estrogen boost.
Soy contains phytoestrogens called isoflavones that may mimic the activity of the hormone estrogen in your body. The effects of soy isoflavones on human estrogen levels are complex. Soy is safe for everyone to consume in moderation and can have a modest effect on estrogen levels.