Wondering what the “15 Soybean Benefits for Females Health are”? Continue reading to know every detail.
Soybeans, a versatile and nutritious legume, offer a wealth of health benefits for women, particularly during reproductive years and beyond. These benefits stem from the rich composition of soybeans, which includes protein, fiber, vitamins, minerals, and unique plant compounds called isoflavones. Here are 15 soybean benefits for females:
15 Soybean Benefits for Females’ Health
1. Reduced risk of breast cancer
several studies have shown that women who consume soy foods have a lower risk of developing breast cancer. This protective effect is attributed to the isoflavones found in soybeans, which are plant compounds that resemble estrogen, the female sex hormone.
Estrogen plays a role in the growth and development of breast tissue, and high levels of estrogen can increase the risk of breast cancer. However, isoflavones have been shown to bind to estrogen receptors in the body and block the effects of estrogen. This may help to protect against breast cancer by lowering overall estrogen levels.
In addition to their estrogen-like properties, isoflavones also have antioxidant and anti-inflammatory properties, which may further contribute to their protective effects against breast cancer.
Here’s a summary of the evidence supporting the link between soy consumption and reduced breast cancer risk:
A 2012 meta-analysis of 33 studies found that women who consumed the most soy foods had a 24% lower risk of developing breast cancer compared to women who consumed the least.
A 2017 study published in the journal “Breast Cancer Research” found that women who consumed high levels of isoflavones had a 36% lower risk of developing breast cancer compared to women who consumed low levels.
A 2020 study published in the journal “Frontiers in Nutrition” found that soy isoflavones may help to protect against breast cancer by inhibiting the growth of breast cancer cells.
While more research is needed to fully understand the mechanisms by which soy consumption may reduce breast cancer risk, the available evidence suggests that soyfoods are a safe and potentially beneficial food for women in terms of breast cancer prevention.
2. Improved bone health
The presence of nutrients such as calcium, magnesium, and protein in soybeans contributes to bone health, potentially reducing the risk of osteoporosis and supporting bone strength in females. Women who consume soy foods have a lower risk of developing osteoporosis, a condition that causes bones to become weak and brittle.
Additionally, studies have shown that soy consumption can positively impact bone health in both premenopausal and postmenopausal women. For instance, a study published in the Journal of Bone and Mineral Research found that postmenopausal women who consumed soy protein had significantly higher bone mineral density compared to those who consumed animal protein.
Soybeans can be incorporated into the diet in various forms, including tofu, tempeh, edamame, and soy milk. Aim to include a moderate amount of soy foods in your daily diet to reap their bone-health benefits.
3. Relieved menopause symptoms
Soybeans, particularly their isoflavone compounds, have been shown to offer potential relief for menopausal symptoms, particularly hot flashes and night sweats. Hot flashes are sudden sensations of intense heat that can spread throughout the body, while night sweats are excessive sweating during sleep. These symptoms are primarily caused by the decline in estrogen levels during menopause.
Isoflavones, found in soybeans, have a structure similar to estrogen and can bind to estrogen receptors in the body. This interaction may help to alleviate menopausal symptoms by mimicking estrogen’s effects.
Several studies have investigated the effectiveness of soy isoflavones in managing menopausal symptoms. A 2012 meta-analysis of 47 studies concluded that soy isoflavone supplementation significantly reduced the frequency and severity of hot flashes in postmenopausal women.
Another study, published in the Journal of the North American Menopause Society, found that soy isoflavones were more effective than a placebo in reducing hot flashes and improving sleep quality in postmenopausal women.
The recommended daily intake of isoflavones for menopausal symptoms is typically around 50-100 milligrams. This amount can be obtained through a diet rich in soy foods, such as tofu, tempeh, edamame, and soy milk. Soy isoflavone supplements are also available, but it’s important to consult with a healthcare professional before starting any supplement regimen.
While soy isoflavones generally have a favorable safety profile, some potential side effects may include: gastrointestinal discomfort, such as bloating or gas, headache, allergic reactions in rare cases
It’s important to note that soy isoflavones may not be suitable for everyone, particularly those with certain medical conditions, such as hormone-sensitive cancers or thyroid disorders. It’s always advisable to consult with a healthcare provider to ensure soy consumption is safe and appropriate for your individual needs.
4. Reduced risk of heart disease
Soybeans and soy foods have been linked to a reduced risk of heart disease due to their ability to positively impact various cardiovascular risk factors. Here are some of the mechanisms by which soy may contribute to heart health:
Lowering LDL Cholesterol: Soy protein has been shown to effectively lower LDL (bad) cholesterol levels, a major contributor to atherosclerosis and heart disease. This effect is attributed to soy protein’s ability to increase the production of HDL (good) cholesterol and reduce the absorption of cholesterol from the intestines.
Reducing Triglycerides: Soy consumption has been associated with lower triglyceride levels, another type of fat in the bloodstream that can contribute to heart disease. Soy protein’s ability to lower LDL cholesterol and improve insulin sensitivity may also play a role in reducing triglycerides.
Improving Blood Pressure: Studies have shown that soy protein can modestly lower blood pressure, a significant risk factor for heart disease. This effect is thought to be mediated by soy protein’s ability to improve endothelial function, the lining of blood vessels.
Reducing Inflammation: Soy contains isoflavones, plant compounds that exhibit anti-inflammatory properties. Chronic inflammation plays a role in the development of atherosclerosis and heart disease, and soy isoflavones may help to reduce inflammation and protect against heart damage.
Improving Insulin Sensitivity: Soy protein has been shown to improve insulin sensitivity, which is the body’s ability to respond to insulin and regulate blood sugar levels. Insulin resistance is a major risk factor for type 2 diabetes and heart disease, and soy protein’s ability to improve insulin sensitivity may help to reduce these risks.
Incorporating soy foods into a balanced diet can contribute to a heart-healthy lifestyle. Aim to include a variety of soy products, such as tofu, tempeh, edamame, and soy milk, in your daily meals and snacks. Consult your doctor or a registered dietitian for personalized guidance on incorporating soy into your diet to optimize your heart health.
5. Promotes weight loss
Soybeans can potentially aid in weight loss due to their various properties that may influence appetite, metabolism, and satiety. Here’s how soybeans can promote weight loss:
High Protein Content: Soybeans are an excellent source of protein, which has a high thermic effect of food (TEF), meaning it requires more energy to digest and metabolize than carbohydrates or fats. This increased energy expenditure can contribute to a slight boost in metabolism.
Appetite Suppression: Soy protein has been shown to promote satiety, the feeling of fullness, which can help reduce overall calorie intake. Soy protein’s ability to slow down gastric emptying and stimulate the release of satiety hormones may contribute to this effect.
Fiber Content: Soybeans contain both soluble and insoluble fiber, which can aid in weight management. Soluble fiber forms a gel in the digestive tract, slowing down digestion and promoting satiety. Insoluble fiber adds bulk to stool, promoting bowel regularity and helping to control appetite.
Isoflavones: Soy isoflavones, plant compounds with estrogen-like properties, have been suggested to play a role in weight management. Some studies have shown that isoflavones may promote fat burning and prevent fat accumulation.
Low Energy Density: Soybeans have a relatively low energy density, meaning they provide fewer calories per gram than many other foods. This can help you feel full while consuming fewer calories overall.
Incorporating soy foods into a balanced diet, along with regular exercise and overall calorie restriction, can contribute to weight loss efforts. Aim to include a variety of soy products, such as tofu, tempeh, edamame, and soy milk, in your meals and snacks.
6. Reduced risk of certain types of cancer
Soybeans contain isoflavones, plant compounds that have been shown to have anticancer properties. These isoflavones can mimic the effects of estrogen in the body, which may help to protect against certain types of cancer.
Reduced risk of endometrial cancer: Studies have shown that women who consume soy foods have a lower risk of developing endometrial cancer. This may be due to the isoflavones in soy, which can help to block the effects of estrogen on the endometrium, the lining of the uterus.
Reduced risk of colon cancer: Some studies have also shown that soy consumption may be associated with a lower risk of colon cancer. This may be due to the isoflavones in soy, which have been shown to have anti-inflammatory and anti-proliferative effects on colon cells.
Reduced risk of lung cancer: A meta-analysis of 13 studies found that soy consumption was associated with a 24% lower risk of lung cancer. This may be due to the isoflavones in soy, which have been shown to have antioxidant and anti-inflammatory effects on lung cells.
Reduced risk of prostate cancer: Studies have shown that soy consumption may be associated with a lower risk of prostate cancer. This may be due to the isoflavones in soy, which have been shown to block the effects of testosterone on the prostate gland.
It is important to note that more research is needed to confirm the health benefits of soy. However, the available evidence suggests that soyfoods are a safe and healthy food for both men and women.
7. Improved cognitive function
Soybeans and their components, particularly isoflavones, have been linked to improvements in cognitive function, particularly in older adults. Here’s how soy may contribute to better cognitive health:
Increased Blood Flow to the Brain: Studies have shown that soy isoflavones may increase blood flow to the brain, which is essential for delivering oxygen and nutrients to brain cells and supporting cognitive function.
Enhanced Neurogenesis: Soy isoflavones may promote neurogenesis, the process of generating new brain cells, which is crucial for learning and memory.
Antioxidant and Anti-inflammatory Effects: Soy isoflavones possess antioxidant and anti-inflammatory properties, which can help protect brain cells from damage and reduce the risk of neurodegenerative diseases like Alzheimer’s and Parkinson’s.
Modulating Neurotransmitter Activity: Soy isoflavones may influence the activity of neurotransmitters, such as acetylcholine and dopamine, which play a vital role in cognitive processes like memory and attention.
Improving Glucose Metabolism: Soy isoflavones may enhance brain glucose metabolism, providing energy for brain cells and supporting cognitive function.
Protecting Against Neurovascular Damage: Soy isoflavones may protect against neurovascular damage, the impairment of blood vessels supplying the brain, which can contribute to cognitive decline.
While more research is needed to fully understand the mechanisms by which soy consumption may improve cognitive function, the available evidence suggests that soyfoods may be a valuable dietary component for maintaining and enhancing brain health.
8. Reduced risk of osteoporosis
Soybeans can contribute to reduced risk of osteoporosis due to their rich calcium content and the presence of isoflavones, plant compounds with estrogen-like properties. Here’s how soy can help maintain bone health and reduce osteoporosis risk:
Calcium Source: Soybeans are a good source of calcium, an essential mineral for bone formation and maintenance. Adequate calcium intake helps ensure that bones have sufficient material to build and maintain their structure.
Isoflavones: Soy isoflavones, such as genistein and daidzein, can mimic the effects of estrogen in the body. Estrogen plays a crucial role in bone health, especially in women during and after menopause when estrogen levels decline, leading to increased bone loss. Isoflavones can bind to estrogen receptors in bones, helping to maintain bone density and reduce the risk of osteoporosis.
Protein Content: Soybeans are an excellent source of protein, which is essential for bone formation and repair. Protein provides the building blocks for bone matrix, the organic material that gives bones their strength and flexibility.
Studies have shown that soy consumption can positively impact bone health in both premenopausal and postmenopausal women. For instance, a study published in the Journal of Bone and Mineral Research found that postmenopausal women who consumed soy protein had significantly higher bone mineral density compared to those who consumed animal protein.
Soybeans can be incorporated into the diet in various forms, including tofu, tempeh, edamame, and soy milk. Aim to include a moderate amount of soy foods in your daily diet to reap their bone-health benefits. If you have any concerns about soy consumption, consult your doctor or a registered dietitian.
9. Improved mood
Soybeans and their components, particularly isoflavones, may have a positive impact on mood and may help alleviate symptoms of depression and anxiety. Here’s how soy may contribute to improved mood:
Increasing Serotonin Levels: Soy isoflavones may promote the production of serotonin, a neurotransmitter that plays a role in regulating mood and feelings of well-being. Serotonin deficiency has been linked to depression and anxiety.
Modulating Neurotransmitter Activity: Soy isoflavones may influence the activity of other neurotransmitters, such as dopamine and norepinephrine, which also play a role in mood regulation.
Reducing Inflammation: Chronic inflammation has been associated with an increased risk of depression and anxiety. Soy isoflavones’ anti-inflammatory properties may help reduce inflammation and improve mood.
Protecting Against Oxidative Stress: Oxidative stress, an imbalance between free radicals and antioxidants, has been implicated in mood disorders. Soy isoflavones’ antioxidant properties may help protect against oxidative stress and improve mood.
Estrogen-Like Effects: Soy isoflavones’ estrogen-like properties may be beneficial for mood, particularly in women during and after menopause when estrogen levels decline, contributing to mood swings and depression.
Studies have shown that soy consumption may be associated with improved mood and reduced symptoms of depression and anxiety. For instance, a meta-analysis of 11 studies found that soy isoflavone supplementation significantly reduced depressive symptoms in menopausal women.
Another study, published in the Journal of Clinical Psychopharmacology, found that soy isoflavones were more effective than a placebo in reducing anxiety symptoms in postmenopausal women.
While more research is needed to fully understand the mechanisms by which soy consumption may improve mood, the available evidence suggests that soyfoods may be a valuable dietary component for supporting mental well-being.
10. Reduced risk of Alzheimer’s disease
The potential benefits of soy consumption on Alzheimer’s disease (AD) prevention remain an active area of research. While some studies suggest a link between soy intake and a reduced risk of AD, other studies have not found a significant association.
Possible mechanisms by which soy may reduce AD risk:
Antioxidant and anti-inflammatory properties: Soy isoflavones have antioxidant and anti-inflammatory properties, which may help protect brain cells from damage and reduce the risk of AD.
Modulating neurotransmitter activity: Soy isoflavones may influence the activity of neurotransmitters, such as acetylcholine, which plays a crucial role in memory and learning. Acetylcholine deficiency is a hallmark of AD.
Protecting against neurovascular damage: Soy isoflavones may protect against neurovascular damage, the impairment of blood vessels supplying the brain, which can contribute to cognitive decline.
Studies on soy and AD:
A 2017 meta-analysis of 12 studies found that soy isoflavone supplementation was associated with a 12% lower risk of AD in postmenopausal women.
A 2018 study published in the Journal of Alzheimer’s Disease found that soy isoflavone consumption was associated with a reduced risk of AD in older adults, particularly those with a family history of AD.
However, other studies, such as a 2020 study published in the Journal of Nutrition, have not found a significant association between soy consumption and AD risk.
Limitations of current research: Most studies on soy and AD have been observational, meaning they cannot establish cause and effect. Studies have varied in their methodologies, making it difficult to draw definitive conclusions. More long-term, well-designed studies are needed to fully understand the potential benefits of soy consumption on AD prevention.
Note: While more research is needed, soyfoods can be part of a healthy diet and may offer other health benefits, such as improved bone health and reduced risk of cardiovascular disease.
11. Improved skin health
Soybeans and their components, particularly isoflavones, have been linked to improvements in skin health and may help alleviate skin conditions like eczema and psoriasis. Here’s how soy may contribute to better skin health:
Antioxidant and Anti-inflammatory Properties: Soy isoflavones possess antioxidant and anti-inflammatory properties, which can help protect skin cells from damage and promote skin healing.
Collagen Production: Soy isoflavones may stimulate collagen production, a protein that provides structure and elasticity to the skin. Increased collagen helps reduce wrinkles, fine lines, and improve overall skin texture.
Estrogen-Like Effects: Soy isoflavones’ estrogen-like properties may be beneficial for skin health, particularly in women during and after menopause when estrogen levels decline, contributing to dry, wrinkled skin.
Moisturizing Effects: Soy isoflavones may help retain moisture in the skin, keeping it hydrated and reducing dryness and flakiness.
Protecting Against UV Damage: Soy isoflavones may protect the skin from harmful UV rays, reducing the risk of sun damage and premature aging.
Studies have shown that soy consumption may be associated with improved skin health. For instance, a study published in the Journal of Dermatological Science found that soy isoflavone supplementation significantly reduced skin dryness and improved skin texture in postmenopausal women.
Another study, published in the International Journal of Dermatology, found that soy isoflavones were more effective than a placebo in reducing symptoms of eczema, a chronic skin condition characterized by dryness, itching, and inflammation.
While more research is needed to fully understand the mechanisms by which soy consumption may improve skin health, the available evidence suggests that soyfoods may be a valuable dietary component for supporting skin health and slowing down the signs of aging.
12. Reduced risk of type 2 diabetes
Soy consumption has been associated with a reduced risk of developing type 2 diabetes. This protective effect is attributed to several factors:
Improved Glycemic Control: Soy protein and isoflavones have been shown to improve glycemic control, meaning they help regulate blood sugar levels. This is particularly beneficial for individuals with prediabetes or type 2 diabetes, as it can help prevent blood sugar spikes and reduce the risk of complications.
Increased Insulin Sensitivity: Soy consumption has been shown to increase insulin sensitivity, the body’s ability to respond to insulin and effectively utilize glucose for energy. Improved insulin sensitivity can help prevent the development of type 2 diabetes and manage the condition in those already diagnosed.
Reduced Abdominal Fat: Soy protein may help reduce abdominal fat, a major risk factor for type 2 diabetes. Abdominal fat releases hormones and inflammatory substances that can contribute to insulin resistance and increase the risk of type 2 diabetes.
Anti-inflammatory Effects: Soy isoflavones possess anti-inflammatory properties, which can help reduce inflammation associated with type 2 diabetes. Chronic inflammation contributes to insulin resistance and the development of type 2 diabetes.
Protective Effect on Beta Cells: Soy isoflavones may protect beta cells, the insulin-producing cells in the pancreas, from damage and apoptosis. Beta cell dysfunction is a key factor in the development of type 2 diabetes.
Studies have shown that soy consumption can positively impact type 2 diabetes risk. For instance, a 2017 meta-analysis of 19 studies found that soy protein consumption was associated with a 20% lower risk of developing type 2 diabetes.
Another study, published in the journal “Diabetes Care,” found that soy isoflavones were more effective than a placebo in improving glycemic control and reducing insulin resistance in individuals with type 2 diabetes.
13. Improved digestion
Soybeans and their components, particularly fiber and isoflavones, may contribute to improved digestion and gut health. Here’s how soy may support digestive health:
High Fiber Content: Soybeans are a good source of dietary fiber, which is essential for healthy digestion. Fiber acts as a prebiotic, providing food for beneficial gut bacteria, which play a crucial role in digestion, nutrient absorption, and immune function.
Antioxidant and Anti-inflammatory Effects: Soy isoflavones possess antioxidant and anti-inflammatory properties, which can help protect the gut lining from damage and promote healing. A healthy gut lining is essential for proper digestion and nutrient absorption.
Improved Motility: Soy isoflavones may promote gut motility, the movement of food through the digestive tract. This can help prevent constipation and promote regular bowel movements.
Reduced Bloating and Gas: Soybeans are a good source of soluble fiber, which can help bind to water and form a gel, which can trap gas and prevent bloating.
Improved Microbiome Balance: Soybeans may promote a healthy gut microbiome, the community of bacteria that reside in the intestines. A balanced microbiome is essential for optimal digestion, nutrient absorption, and overall health.
Studies have shown that soy consumption may be associated with improved digestive health. For instance, a study published in the journal “Gastroenterology” found that soy isoflavones supplementation was more effective than a placebo in alleviating constipation in postmenopausal women.
Another study, published in the journal “Food Science and Technology,” found that soy-containing fermented foods, such as tempeh and natto, had a positive impact on gut microbiota diversity and function.
While more research is needed to fully understand the mechanisms by which soy consumption may improve digestive health, the available evidence suggests that soyfoods can be a valuable dietary component for maintaining a healthy gut microbiome and supporting overall digestive health.
14. Reduced risk of certain birth defects
Yes, soybeans have been linked to a reduced risk of certain birth defects, particularly neural tube defects (NTDs) such as spina bifida and anencephaly. These defects occur when the neural tube, which forms the brain and spinal cord, does not close properly during early fetal development.
Folic acid, a B vitamin found abundantly in soybeans, is crucial for preventing NTDs. If a woman has enough folic acid in her body at least one month before and during pregnancy, it can help prevent these major birth defects.
Studies have shown that women who consume adequate folic acid have a significantly lower risk of giving birth to a baby with an NTD. For instance, a study published in the New England Journal of Medicine found that women who took folic acid supplements before and during pregnancy reduced their risk of NTDs by 50%.
The recommended daily intake of folic acid for pregnant women is 400 micrograms (mcg). This amount can be obtained through a diet rich in folic acid-rich foods, such as soybeans, leafy green vegetables, legumes, and fortified cereals. Folic acid supplements are also available and can be taken in addition to a healthy diet.
In addition to folic acid, soybeans also contain other nutrients that are important for fetal development, such as protein, iron, and calcium. These nutrients support the growth and development of the baby’s organs and tissues.
15. Weight Loss
Soybeans and soy products can aid in weight loss due to their high protein content, appetite suppression, fiber content, isoflavones, and low energy density. Incorporating soy foods into a balanced diet, along with regular exercise and overall calorie restriction, can contribute to weight loss efforts.
Improved overall health
Soybeans and soy products are a great way to improve your overall health. They are a good source of protein, fiber, and isoflavones, which have been linked to a variety of health benefits. Soybeans can help you lose weight, improve your cognitive function, and reduce your risk of heart disease, cancer, osteoporosis, Alzheimer’s disease, and birth defects. They can also help you manage your blood sugar levels and improve your gut health. So if you’re looking for a way to improve your health, be sure to add soybeans and soy products to your diet.
Soybeans are a nutritious food that can help to improve overall health in women.
It is important to note that more research is needed to confirm the health benefits of soy. However, the available evidence suggests that soyfoods are a safe and healthy food for women.
How to incorporate soybeans into your diet as a woman
Incorporating soybeans into your diet as a woman can bring about a variety of health benefits, from promoting heart health and bone health to alleviating menopausal symptoms and reducing the risk of certain cancers. Here are some simple and delicious ways to incorporate soybeans into your daily meals:
Start your day with a soy-protein smoothie: Blend together a cup of soy milk, a scoop of soy protein powder, a handful of berries, and a banana for a protein-packed and nutrient-rich breakfast.
Add tofu to your stir-fries: Tofu is a versatile ingredient that can absorb various flavors, making it a great addition to stir-fries. Crumble or slice tofu and add it to your favorite stir-fry recipe along with vegetables, protein, and sauce.
Incorporate edamame into your snacks: Edamame, steamed or boiled soybeans, is a healthy and satisfying snack that provides protein, fiber, and essential vitamins and minerals. Enjoy edamame as a standalone snack or pair it with hummus or other dips.
Make soy milk your go-to beverage: Switch to soy milk as your regular milk choice for a protein boost and a reduced saturated fat intake. Soy milk can be used in cereal, smoothies, coffee, and even baking.
Experiment with tempeh: Tempeh is a fermented soybean product with a firm texture and nutty flavor. Crumble tempeh and use it as a ground meat substitute in burgers, tacos, or meatballs.
Embrace tofu scrambles: Tofu scrambles can be a delicious and protein-rich alternative to scrambled eggs. Crumble tofu, sauté it with onions, peppers, and your favorite spices, and serve it on toast or in a breakfast burrito.
Incorporate soy sauce into your marinades: Soy sauce adds a savory umami flavor to marinades and sauces. Use soy sauce to marinate tofu, tempeh, or chicken for a flavorful and protein-packed meal.
Try soy-based desserts: There are various soy-based desserts available, such as soy yogurt, soy ice cream, and soy pudding. These options can satisfy your sweet tooth while providing protein and other nutrients.
Snack on roasted soybeans: Roasted soybeans are a crunchy and satisfying snack that provides protein, fiber, and healthy fats. Roast soybeans in the oven with a drizzle of oil and your favorite spices for a guilt-free snack.
Incorporate soy flour into your baking: Soy flour can be used as a substitute for wheat flour in various baked goods, adding protein and a slightly nutty flavor. Experiment with soy flour in muffins, cookies, and cakes.
Remember, moderation is key when incorporating any new food into your diet. Start with smaller portions and gradually increase your intake as your body adjusts. Consult a healthcare professional or registered dietitian for personalized recommendations on incorporating soybeans into your diet to maximize their health benefits.
