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Saturday, December 8, 2012

Menopause Diet Tips - Eat Foods Rich in Phytoestrogens

Posted by Chantel M. Article contributed By
 
Foods rich in phytoestrogens are a very healthy addition to any menopause diet as they can help relieve and alleviate a lot of the symptoms of.
Here's some specific foods you can include in a menopause diet to help relieve the symptoms and signs of menopause, and improve your overall health:
Green Soya Beans (Edamame)
Fresh soya beans in pods are harvested when they are young and tender. When steamed and salted they make a delicious snack. Green soya beans are available from Chinese supermarkets.
20 mg isoflavones per 100 g
Canned Soya Beans
These can be added to salads or casseroles or pureed with olive olive, lemon juice and garlic to make a dip similar to hummus.
80 mg isoflavones per 100 g
Tofu Or Bean Curd
Made from pureed, pressed soya beans, tofu is low in fat and is a good source of protein. There are three basic types: firm, soft and silken. Firm tofu has a texture similar to cheese; it can be marinated and used to make kebabs or cut into cubes and added to stir-fries. Soft tofu is used in recipes that call for blended tofu or in Oriental soups. Silken tofu has a texture similar to set yogurt; it can be used to make dips, salad dressings, sauces or desserts.
11-30 mg isoflavones per 100 g
Textured Vegetable Protein (TVP)
This is a meat substitute made from soya-bean flour It is low in fat and rich in protein. It is available as dehydrated chunks, as a ground beef substitute or incorporated into prepared foods such as burgers or sausages. The ground beef substitute can be used in dishes such as spaghetti sauce or lasagne.
114-245 mg per 100 g (dry weight)
Soya Milk
This is available unsweetened or sweetened and in a variety of flavors. Look for one with added calcium. Soya milk is cholesterol-free and available in low-fat varieties. It is also lactose-free. Soya milk can be used in the same way as cow's milk, as a drink, on cereals, in cooking or to make smoothies.
A 250 ml glass provides 10-20 mg isoflavones
Tempeh
A thin cake made from fermented soya beans, it has a mushroomy slightly smoky flavor It can be grilled and used as a meat substitute or added to stews, casseroles or pasta sauces.
35-19 I mg isoflavones per 100 g
Isolated Soya Protein
This powder can be mixed into drinks and sauces or added to baked goods such as bread.
46-100 mg isoflavones per 100 g
Soya Flour
Made from ground, roasted soya beans, it comes in full-fat or low-fat versions. It can be used as a substitute for white flour in recipes such as muffins and cakes. It has quite a strong flavor so it is best mixed with another type of flour; try substituting 20-30 percent wheat flour with soya flour.
188-276 mg isoflavones per 100 g
Miso
Made from fermented soya beans, miso is used mainly as a seasoning or condiment. It is very salty and should be used sparingly.
8-28 mg isoflavones per 15 ml (1 level tbsp)
Soya Desserts
There are many different types including yogurts and ice creams. Isoflavone content will vary according to brand.
Soya ice cream - 4-5 mg isolfavones per 100 g
Soya custard - 5 mg isoflavones per 100 ml
Soya yogurt - 16 mg isoflavones per 100 ml
Soya and Linseed Bread
contains around 7 mg isoflavones per slice.
It's also worthy to note that soy sauce, soya oil and soya margarine contain no isoflavones, but that doesn't mean you shouldn't include them as part of a menopause diet, as they offer other health benefits including helping to lower cholesterol.
Get the facts about natural hormone replacement therapy and other natural herbs for menopause. We don't need pumping full of drugs just because our bodies are changing - take control and learn how to manage your symptoms with natural alternatives.

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