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Phytoestrogens in the diet
Table of Contents
1. What are phytoestrogens?
Phytoestrogens are plant chemicals that are similar in nature to estrogens. However, they have a much weaker effect than human sex hormones. Other properties of this group of compounds have also been described, e.g. antioxidants, anti-mutagenics or fungicides. There are three main groups of phytoestrogen: flavonoids (isoflavones, isoflavlones, isoflavones and kumestans); lignans (mainly sekoizolaric resinol, matairesinol); ?? stilbenes (mostly querveratrol). Interestingly, phytoesters, with significantly weaker effects, also include resin, which is a very popular and anti-inflammatory agent, such as resin.2. Sources of phytoestrogens in the diet
The average European or American eats up to 100 times less phytoestrogens than the average Asian, who can eat 100 mg of isoflavones a day. In Japan, they eat up to 200 mg per day. On the other hand, people in the Netherlands, the United Kingdom, or Italy eat 311 mg in their daily diet. So where do we find phytosterogens?3. Beneficial aspects of phytoestrogen intake
Many studies have observed the beneficial effects of increased intake of phytoestrogens in the diet - primarily anti-cancer and protective effects against osteoporosis and cardiovascular disease.4. It's anti-cancer action
A great example of the anti-cancer effects are studies in Japan, where isoflavone consumption is the highest in the world. It is also thought that phytoestrogens regulate the apoptosis of cells, helping to reduce the ability of estrogen receptors to act as an antiproliferator. Lignans and isoflavoins therefore inhibit estrogen production in the human body, which in turn reduces the likelihood of causing cancer-dependent cancers.5. Protective measures for diseases of the circulatory system
In menopausal women, the risk of cardiovascular complications increases. This is due to a decrease in the amount of their own estrogen. Phytoestrogens not only reduce the adverse effects of menopause, such as hot flashes, weakness, mood swings and nervousness, but also reduce the levels of bad cholesterol, triglycerides and thus help to maintain the flexibility of blood vessels.6. Protective effects in osteoporosis
In the menopausal period, when the synthesis of estrogen in a woman's body decreases, the risk of osteoporosis increases. Loss of bone mass, increased activity of osteoclasts and smaller osteoblasts leads to bone structure degradation and large losses in bone mass. However, researchers have shown that phytoestrogens can prevent the onset of osteoporotic disease.7. Other positive actions
Researchers have also shown that a high intake of phytoestrogens in the diet can help prevent skin aging. Phytoestrogen enhances collagen synthesis, which keeps the skin stiff and flexible for longer. They also have a beneficial effect on moisture and the amount of lipids present in the layers of the skin.8. Phytoestrogens in the men's diet
Phytoestrogen intake in the diet should be monitored by men, especially those on a plant-based diet. This boy consumed about 360 mg of phytoestrogen per day. Pregnant women who are expecting a son. In the case of phytosterone intake, the use of their appropriate doses is of particular importance. In a study of a teenage boy on a vegetable diet, a number of side effects of high-dose phytogen intakes were shown. However, this boy was consuming about 360mg of plant-derived isoflavones daily. An increase in libido and erectile dysfunction were also observed.9. Summary
Phytoestrogens are undoubtedly a group of compounds that still have many unknown properties. However, more and more recent findings indicate that these compounds have many beneficial effects, especially for women's health. Their anticancer, anti-cancer, menopausal mitigating effects, reducing the risk of osteoporosis, improving the lipid profile and protecting against cardiovascular disease are sufficient to incorporate phytoestrogen-rich products into the diet. Nevertheless, men with future hormonal problems should seek advice from a doctor or a clinical nutritionist to find out what aspects of their diet will be best for them.
