Soya isoflavones are a type of water soluble pigment known as bioflavanoids. Relatively large amounts of isoflavones are present in whole soybeans, roasted soya nuts, tofu, tempeh, soya milk, meat substitutes, soya flour, and some soya protein isolates.The main isoflavones present in soya are genistein, glycitein and daidzein.
Table of Contents
What it does
- Oestrogen Regulating: contain phytoestrogenic components which modify oestrogenic activity in the body due to their ability to bind to oestrogen receptors in cells. If the levels of oestrogen are too high, them comparatively weak phytoestrogens can occupy receptors that otherwise could have been occupied by the much stronger hormone. If the oestrogenic activity in the body is too low, phytoestrogens can exert a mild positive oestrogenic effect.
- Cardiovascular Disease: Genistein and daidzein may help prevent cardiovascular disease by reducing oxidation of cholesterol and platelet aggregation.
- Cell Protection: such as genistein may help to prevent oestrogen-dependant cell damage and help to inhibit an enzyme that would otherwise stimulate abnormal growth of cells.
Potential Uses
Menopause | PMS | Osteoporosis |
Cholesterol | Cardiovascular health |
The following foods are good sources of isoflavones:
- Soybeans and soy products, such as tofu, tempeh, miso, and soy milk
- Lentils
- Beans
- Peas
- Chickpeas
- Peanuts
- Clover sprouts
- Alfalfa sprouts
Benefits of soy isoflavones
- Reduced risk of heart disease: may help to lower cholesterol levels and improve blood pressure.
- Reduced risk of osteoporosis: may help to protect bones and reduce the risk of fractures.
- Reduced risk of some types of cancer: may help to protect against certain types of cancer, such as breast cancer and prostate cancer.
- Improved menopausal symptoms: may help to improve menopausal symptoms, such as hot flashes and night sweats.
Soy isoflavone side effects
- Stomach upset
- Headaches
- Breast tenderness
- Irregular menstrual cycles
- Decreased libido
Isoflavones supplements
Isoflavones supplements are available in capsule, powder, and liquid form. They are generally safe for most people to take, but it is important to talk to your doctor before taking any supplements, especially if you have any underlying health conditions.
The recommended dose of isoflavones supplements varies depending on the individual’s needs and goals. However, most people should not take more than 1,000 milligrams of isoflavones per day.
Do soy isoflavones increase estrogen?
Soy isoflavones are phytoestrogens, meaning that they have a weak estrogen-like effect. However, soy isoflavones do not increase estrogen levels in the body to the same extent as human estrogen.
In fact, some studies have shown that soy isoflavones may actually help to protect against breast cancer, which is a hormone-sensitive cancer.
Soy isoflavones can be easily incorporated into your diet at home. Here are a few tips:
- Add soy products to your meals.Soy products are a good source of isoflavones, so adding them to your meals is a great way to increase your intake. Some popular soy products include tofu, tempeh, miso, and soy milk.
- Use soy isoflavones in cooking. can be used in cooking in place of other oils, such as olive oil or vegetable oil. They have a nutty flavor and a high smoke point, making them suitable for a variety of cooking methods, such as sautéing, stir-frying, and salad dressings.
- Make soy isoflavone smoothies. smoothies are a delicious and nutritious way to start your day. Simply blend together soy milk, fruits, vegetables, and other ingredients to create a smoothie that you love.
- Take soy isoflavone supplements. supplements are available in capsule, powder, and liquid form. They are generally safe for most people to take, but it is important to talk to your doctor before taking any supplements, especially if you have any underlying health conditions.
Here are a few specific recipes that you can try:
- Soy milk smoothie:Combine 1 cup of soy milk, 1 banana, 1/2 cup of berries, and 1 scoop of protein powder in a blender and blend until smooth.
- Tofu scramble:Crumble 1 block of tofu into a skillet and cook over medium heat until heated through. Add in your favorite vegetables, such as onions, peppers, and mushrooms, and cook until softened. Season with salt, pepper, and other spices to taste.
- Tempeh stir-fry:Cut 1 block of tempeh into cubes. Heat a tablespoon of oil in a skillet over medium heat and add the tempeh. Cook until the tempeh is golden brown on all sides. Add in your favorite vegetables, such as broccoli, carrots, and bell peppers, and cook until softened. Season with salt, pepper, and other spices to taste.
By following these tips, you can easily incorporate soy isoflavones into your diet at home and enjoy their many potential health benefits.
Cautions
Extremely high doses are probably best avoided in those with under-active thyroid.
Do not take soya isoflavones if you are allergic to soya.
Generally, there are no side effects or contra-indications from usingsoya isoflavones.
At the time of writing there were no well known negative drug interactions withsoya isoflavones.
Julia For about 5 years now, I have been on my journey towards a healthier lifestyle. My main goal? To feel great both on the inside and outside! Since then, I've been all about exploring different ways to boost my overall well-being, with a special emphasis on keeping my mind as healthy as my body. Finding balance has become my mantra, and let me tell you, it's been a game-changer!Whether I'm sweating it out with some cardio, hitting the trails for a rejuvenating hike, diving into deep conversations, or simply enjoying the company of my furry companion - mini Schnauzer Yuki, life just feels so much better! Drop me a line anytime – I'm always here for a friendly chat about health and happiness!