Health Benefits and Nutrition Information
Health Benefits and Nutrition Information provided by nutritionist
Lucy Kelly Nutritional Therapist, Southampton, England.
There is a great deal of interest in the health benefits of soya. Recent research
has indicated that populations where soya is consumed regularly as part of the diet
(in particular the Chinese and Japanese) have lower rates of cardiovascular disease,
breast, prostate and colon cancers. Asian women consuming a traditional diet have
fewer menopausal hot flashes and night sweats compared to Western women.
The isoflavones genistein and diadzein present in soya beans are phytoestrogens.
These naturally occurring plant compounds have been shown to have a balancing effect
on hormones; increasing oestrogen levels when they are low and reducing them when
they are high. Note that these isoflavones must be converted to active compounds by
the gut bacteria before the body can use them. Soya also contains other substances,
which have cancer-fighting properties studies have shown that soya can lower
cholesterol levels (especially the 'bad' cholesterol).
The recommendation is to eat soya in its natural form, made from the whole soya
bean and fermented. (See KnowingFood's recipes)
N.B. some individuals are allergic to soya.
Soya is an excellent source of high quality protein as it contains all the essential amino acids.
It is low in saturated fat; cholesterol free and whole soybeans are an excellent source of dietary fibre.
It also provides a significant amount of magnesium, zinc, iron, thiamine, riboflavin, and vitamin B6
and is a good source of the natural antioxidants lecithin and vitamin E.
Soya is a good food for vegetarians as it compensates for the proteins and some of the nutrients
that come with meat consumption. It is advisable to combine soya with a wide variety of other
nutrient rich foods to ensure a balanced diet.
Tofu, 1/2 cup (126g)
(firm, prepared with calcium sulphate and magnesium chloride)
Total Fat: 5.6g
Iron 1.8mg, Calcium 204mg, Magnesium 58mg, Selenium 11.8mcg, Folic acid 41.5mcg.
The information here is intended for interest only and must not be used as a
treatment for health problems. Please consult a qualified nutritional therapist for more
information and recommendations.
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