People have consumed soy worldwide for thousands of years. In addition to serving as a vegetarian protein source and valuable source of micronutrients, such as B-vitamins, iron and calcium, soy contains phyoestrogens -- plant compounds similar to the female reproductive hormone estrogen. Learning more regarding the link between soy and the estrogen in your body may inspire you to make wise dietary and lifestyle decisions. For best results, seek specified guidance from your doctor or dietitian.
Function
Soy phytoestrogens, also called isoflavones, are highly complex substances that can reduce or strengthen the effects of estrogen in your body, according to the University of Maryland Medical Center. Your doctor may suggest increasing your soy intake through foods, supplements or medications if you are experiencing menopausal symptoms associated with low estrogen levels, such as hot flashes, vaginal dryness and depressive moods.
Benefits
Soy may help minimize menopause symptoms, such as hot flashes and night sweats, which stem from low levels of estrogen. In a study published in "Obstetrics and Gynecology" in March 2002, 80 menopausal women consumed 100 mg of soy isoflavones or a placebo daily for four months. By the study's end, women who consumed isoflavones showed greater reductions in menopausal symptoms, overall cholesterol and low density lipoprotein, the LDL or "bad" cholesterol, compared with women who did not. Researchers concluded that 100 mg of isoflavones daily may provide a safe, effective alternative therapy for managing menopausal symptoms while offering cardiovascular benefits. And although studies are ongoing, according to UMMC, daily intake of 80 to 90 mg of isoflavones in 40 g of soy protein has effectively increased bone density in research participants, lowering their risk for osteoporosis. Soy may also lower your risk for hormone-related cancers, such as cancer of the breast and prostate.
Risks
Although soy may lower your risk of developing breast cancer, it may also stimulate breast cancer cell growth once you have it, according to UMMC. In other words, consuming soy may be harmful for women who already have the disease. Your doctor may also suggest limiting soy if you hold risk factors for breast cancer, such as family history of the disease. Phytoestrogens may also reduce the effectiveness of tamoxifen -- a medication used to treat breast cancer -- and lower your iodine levels, which can worsen symptoms related to thyroid disease. Due to its rich potassium and phosphorus content, soy may not be suitable for your diet if you have kidney disease. Soy can also cause allergic reactions and short-term, mild side effects, such as constipation, diarrhea and indigestion.
Sources/Suggestions
Valuable food sources of soy include tofu, soy milk, soy-based tempeh, miso and steamed or boiled soybeans. For lowered cholesterol and improved bone health, the North American Menopause Society recommends consuming whole foods that provide 50 mg of soy daily. Consume 40 to 80 mg of soy daily for reduced hot flashes. One half-cup of miso provides 59 mg of soy isoflavones. One half-cup of boiled soybeans provides 47 milligrams. Soy milk provides 30 mg per cup and tofu provides 21 grams per half-cup. If you have cancer, discuss soy with your doctor before increasing your intake. UMMC warns against consuming soy isoflavones in supplement form without the direct supervision of a qualified health care professional.
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