Nutritional Benefits Of Soybeans

Soybeans are used to make many processed foods, such as tofu, milk and soy sauce. They can also be eaten boiled and are often served this way in Japanese restaurants, where they are referred to as edamame. When eaten boiled, the shells of the soybean are discarded and only the soft, green bean inside is consumed. Boiled soybeans have many nutritional benefits, including an abundance of protein, vitamins and minerals.

High in Protein

One cup of cooked soybeans contains 22.2 g of protein, which is more than 35 percent of the recommended daily allowance for most adults. Soy protein is one of the only plant sources of all nine essential amino acids, so it is an excellent source of protein for vegetarians, who normally have to combine foods in order to get all of the essential amino acids in one meal. Soybeans are especially high in the amino acid phenylalanine, which helps to make certain neurotransmitters in the brain that help you feel more alert. According to The National Center for Complementary and Alternative Medicine, soy protein may help to reduce levels of LDL, or "bad," cholesterol.

Plant Sterols

In addition to containing no cholesterol, soybeans contain plant sterols, which can help improve cholesterol levels. Normally cholesterol is absorbed through the small intestine, but plant sterols block this absorption, which helps to lower LDL cholesterol levels. According to the Cleveland Clinic, plant stanols can lower LDL cholesterol levels by as much as 15 percent.

Beneficial Isoflavones

Soybeans contain isoflavones, which are similar in make up to the hormone estrogen. These isoflavones may be beneficial for relieving menopausal symptoms and reducing the possibility of osteoporosis. Soy may also help to prevent cancers that are related to hormones, such as prostate and breast cancer. However, further research is needed in this area, so you should check with your doctor for more information.

Abundant in Minerals

Soybeans are a rich source of many minerals, including calcium and iron. One cup supplies 26 percent of the recommended amount of calcium for adults as well as more than 50 percent of the recommended amount of iron for men and 25 percent for women. One cup of soybeans also supplies 41 percent of the recommended amount of phosphorus, 49 percent of potassium and 39 percent of manganese.

Vitamin Rich

Although soybeans are low in fat-soluble vitamins, they are high in many of the B vitamins and vitamin C. One cup supplies more than 30 percent of the recommended amount of vitamin C, which can help you absorb iron. Vegetarian sources of iron are not as easily absorbed as meat sources, so it is important to consume them with vitamin C to increase absorption. Since vegetarians often struggle to get enough iron, soybeans are a great source of iron for them because they contain vitamin C as well. One cup of soybeans also supplies more than 30 percent of the recommended amount of thiamine and 50 percent of folate.