What foods are high in isoflavones?

Isoflavones are an element that has many benefits for the human body. For example, isoflavones can relieve brain diseases and heart diseases, and have a good effect on treating cerebral vascular sclerosis, myocardial infarction, etc. caused by hyperlipidemia. Isoflavones are a substance found in daily food such as bean products: soybeans, bean sprouts, bean curd sticks, etc. Let’s introduce some foods that are rich in isoflavones.

What foods have the most soy isoflavones: beans

Soy isoflavones in the diet mainly come from soybeans and soy products. Someone once tested soy products and found that the content of soy isoflavones is in the following order: tofu > soybean meal > bean sprouts > soybeans > fermented black beans > soy milk. Studies have found that daily intake of 30 to 50 mg of soy isoflavones can have health benefits, which is equivalent to about 33 grams of soybeans or 160 grams of tofu.

Tips:

In our daily meals, soy products such as soy milk, tofu, dried tofu, bean skin, and yuba are also the major sources of soy isoflavones.

What foods contain the most soy isoflavones: fermented soy products

The amount of soy isoflavones in fermented soy products such as soy sauce, fermented bean curd, fermented black beans, and soy milk will not be lost, and their physiological activity will be improved after fermentation. At the same time, fermented soy products also contain more B vitamins and active peptides, so eating fermented soy products regularly is a dietary habit beneficial to health.

Tips:

Since soy isoflavones are water-soluble substances, soybean oil contains almost no soy isoflavones.

How to eat foods that maximize the effects of soy isoflavones

If you want to consume more soy isoflavones in your diet, try to choose the steaming method when cooking soybeans and their products, and avoid eating them in the same meal with high-fiber foods.

Various processing methods, such as soaking, steaming, frying, baking, etc., will also significantly affect the isoflavone content in soy products. Soaking causes 10% of the isoflavones to be lost in the water; after frying, the loss rate of soy isoflavones reaches 36%; baking causes the loss of soy isoflavones by 15%~21%; dietary fiber will interfere with the absorption of soy isoflavones.

How much food rich in soy isoflavones should be eaten every day

If you can eat 2 taels of soybeans every day, you can meet 80 to 120 mg of soy isoflavones a day, which can supplement estrogen and relieve or eliminate the symptoms of menopausal syndrome.

Tips:

There are many ways to eat soybeans, and female friends can also eat soybeans according to their own taste. At the same time, to relieve the symptoms of menopausal syndrome, you must adjust your mentality, look at menopause correctly, exercise appropriately, and maintain an optimistic and positive attitude.