6. Soybeans

Soybeans are commonly consumed in Asia in a number of different forms, including tofu. They have many different health benefits.

One cup (172 grams) of cooked soybeans contains roughly.

• Calories: 298
• Protein: 28.6 grams
• Fiber: 10.3 grams
• Manganese: 71% of the RDI
• Iron: 49% of the RDI
• Phosphorus: 42% of the RDI
• Vitamin K: 41% of the RDI
• Riboflavin (vitamin B2): 29% of the RDI
• Folate (vitamin B9): 23% of the RDI

In addition to these nutrients, soybeans contain high levels of antioxidants called isoflavones, which are responsible for many of their health benefits.

There is a lot of evidence to suggest that consuming soybeans and their isoflavones is associated with a reduced risk of cancer.

However, many of these studies are observational, meaning the participants’ diets weren’t controlled, so there could be other factors affecting the risk of cancer.

A large study that combined the results of 21 other studies found that eating high amounts of soybeans was associated with a 15% lower risk of stomach and other gastrointestinal cancers. Soybeans appeared to be especially effective in women.

Another study found similar results of soybeans on breast cancer. However, this effect was much smaller and the results were not clear.

Many of these benefits may be due to the fact that soy isoflavones are phytoestrogens. This means that they can mimic the effect of estrogen in the body, which tends to decline during menopause.

A large study of 403 postmenopausal women found that taking soy isoflavones for two years, in addition to calcium and vitamin D, significantly reduced the loss of bone density that occurs during menopause.

Soy protein and soy phytoestrogens may also help reduce a number of risk factors for heart disease, including blood pressure and blood cholesterol..

SUMMARY

Soybeans and the antioxidants they contain may help reduce the risk of certain cancers, decrease risk factors for heart disease and reduce menopausal bone density loss.

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