Sources Of Soy Isoflavones

Isoflavones are plant-derived compounds with estrogenic activity. Soy products are the richest sources of isoflavones in the human diet, notes the Linus Pauling Institute. Soy isoflavones may have certain health benefits, which include cancer prevention, lowering of blood cholesterol and the reduction of postmenopausal bones loss, according to Tongton Song in his book "Soy Isoflavones." Although there is a lack of definitive scientific evidence to support the efficacy of isoflavones, there is promising data. You can procure soy isoflavones from a variety of sources.

Edamame

The most effective way to garner an abundance of soy isoflavones is to consume the soybean itself. Edamame are fresh soybeans that can be eaten as a snack or added to meals or soups. According to Koen Descheemaeker and Ignace Debruyne in the book "Soy and Health 2002," soybeans are rich in isoflavones and may be beneficial in many degenerative conditions including diabetes. Dried soybean contains approximately 200 mg of soy isoflavones per 100 g of soybeans, including daidzein and genistein, which are phytoestrogens that may provide the cancer-protective effect, according to Lorna Vanderhaeghe in her book "The Immune System Cure."

Natto

Natto is a Japanese food made from fermented soybeans. It has an ample amount of isoflavones, daidzen and genistein, as well as protease inhibitors, which are all anticancer phytochemicals, according to Vanderhaeghe. Natto also contains the bacteria B. subtilis, which produces vitamin K2, the vitamin responsible for replenishing bone mineral density, Edward Farnworth says in his book "Handbook of Fermented Functional Foods." Farnworth also notes that genistein levels in natto are higher than those in soybeans alone as well as other non-fermented soy products.

Miso

Miso is a fermented soybean paste used in a variety of food dishes in Japan, specifically in miso soup. According to John and Jan Belleme in their book "The Miso Book" say that miso may be effective in slowing or stopping the growth of cancer, specifically the isoflavone genistein. The Bellemes attribute miso consumption as helping to protect against both breast and prostate cancer, while also improving mental function, stabilizing blood sugar levels and protecting against osteoarthritis. Miso contains around 20 times more isoflavones than non-fermented soy foods, like soymilk and tofu, the Bellemes report.