Foods Rich In Isoflavones

Foods Rich In Isoflavones

Isoflavones, which are found abundantly in Soy products, reportedly, have several health benefits including protection against breast and prostate cancers, menopausal symptoms, heart disease and osteoporosis. Anyway, there are controversial opinions about the consumption of high levels of isoflavones, since their efficacy and safety have not yet been established. A particular fact raises interest and concern, and is that the chemical composition of isoflavones is similar to that of estrogen; therefore, isoflavones have estrogenic activity. Established this point, according to the American Heart Association isoflavones are beneficial because of their high content of polyunsaturated fats, fibers, vitamins and minerals, and contribute to increase dietary protein intake, while decreasing the incidence of fats saturated and unnecessary carbohydrates that is given from the consumption of empty calories.


The isoflavones, powerful phytoestrogens that are found in soybean plants and work in a similar way to estrogen in the human body, prevail in foods soy more than in any other type of food. Recognized for their potential health benefits, soy proteins, or soybeans, contain the largest amount of isoflavones. According to the OSU Linus Pauling Institute, "diets rich in soy or in products containing soy appear to be safe and potentially beneficial," and just 3.5 ounces of soy protein contain the enormous amount of 102 mg of isoflavones. Although the recommended daily requirements for isoflavones have not been established to date, the National Institutes of Health based their studies on an intake of these substances from 40 mg to 120 mg per day, and from 10 g to 106 g of soy per day. Natural or salty, soybeans make an excellent snack, and can be used in salads or other dishes.


Miso is a Japanese mix of fermented cooked rice, barley, soy beans and salt that make up a soup, spreadable pasta or tasty sauce. Just a 1/2 cup serving of miso has 59 mg of isoflavones, a content that only follows soybeans. Miso is a fundamental dish in Japanese culture. As spreadable pasta, it can be used on pita bread or cookies, or even with fresh vegetables. The miso can be used as a base or thickener for soups, which gives them nutrition and flavor. In Japan and China, the consumption of isoflavones far exceeds that of the United States; they consume 25 mg to 50 mg daily, while in the USA.UU only 2 mg per day are consumed.

Edamame and other soy products

Boiled soybeans are also an abundant source of isoflavones, since a 1/2 cup serving provides 47 mg of isoflavones. Boiled soybeans, or edamame, are easy to prepare and can be served at any meal or as a snack. Other foods rich in isoflavones and soy proteins include tofu, which can be used with ease in sautéed vegetables and in soups; soybean butter, to spread on pita or common bread; and the soy burgers for roasting.

Video Tutorial: Foods high in estrogen levels for breast growth.

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