In my last column, Superfoods (7): Wild Salmon, on Jan. 4, I discussed the importance of marine-derived omega-3 fatty acids. Today’s column is about soy and its plant-derived omega-3 fatty acids and other vital nutrients. Soy in all its forms (tofu, soymilk, soy nuts, edamame, miso, soy bean sprouts and tempeh) is very rich sources of phytonutrients like phytoestrogens (isoflavones), phytosterols, phytoprotein, phyto-omega-3 fatty acids, vitamin-E, folate, potassium, phytic acid and fiber. Soy and its products deserve attention because of their high-quality phytonutrients and health protective properties as well as their medicinal potency. Studies revealed the legume’s multi-nutrient effects on the cardiovascular and hormonal systems, blood pressure, cancer, osteoporosis and menopausal symptoms.

The most chemical compounds in soy, which are responsible for preventing disease and enhancing overall health, are isoflavones, lignins, saponins, protease inhibitors, phytic acid, phytosterols, protein and oil.

Isoflavones mimic the actions of both estrogens and antioxidants. Phytoestrogens like genistein and daidzein improve coronary artery health, minimize incidents of hormone-dependent cancers, and stop the development of new blood vessels that feed tumors as well as the ones in the retina, which cause vision loss.

Lignins are phytoestrogens that attach to carcinogens in the colon to eliminate them and other harmful substances.

Saponins are phytochemicals that have immune boosting action through the elimination of carcinogens.

Protease inhibitors suppress cancer-causing enzymes (proteases), stopping the development of cancer.

Phytic acid is an antioxidant that gets rid of tumor-causing toxic metals by binding to them.

Phytosterols are substances that cannot be digested but can prevent the assimilation of cholesterol and the development of colon cancer.

Protein in soy is high quality and probably the only phytoprotein, which contains nine essential amino acids, making it an excellent substitute for animal protein.

Oil in soy contains healthy omega-3 fatty acids, which are low in fat, containing no cholesterol.

Dietary consumption of the bean and its family have shown beneficial effects on cardiovascular health by substantially reducing serum cholesterol levels, thus lowering risk of heart disease, stroke and other disorders.

Anti-carcinogens in soy seem to have an effective action on hormone-dependent cancers. The plant contains chemical compounds like protease inhibitors, phytosterols, saponins, phytic acid and isoflavones. Isoflavones such as genisten and daidzein in dietary form act on internal estrogens by competing with them, preventing their carcinogenic effect that leads to hormone-related cancers such as breast and prostate. These phytoestrogens get attached to cell membranes to prevent the body’s estrogens from activating tumor growth. Genistein can also block certain enzymes that stimulate the action of blood clotting and growths. It was observed that Asian women who have high dietary intake of soy have a diminished risk of developing breast cancer than women of other populations who do not include the legume or its products in their diet.

Isoflavones in the plant relieve menopausal symptoms like hot flashes and night sweats. Due to phytoestrogen action on bones, soy may prevent osteoporosis and improve bone and spine mineralization. Populations who eat soy regularly are also less exposed to the risk of dementia and Alzheimer’s disease.

However, excessive amounts of soy can trigger thyroidism and encourage the development of cysts and growths. To avoid getting into a controversy of soy, it is recommended to eat the bean and its sidekicks in reasonable amounts rather than relying on isolated nutrient supplements. Otherwise, soy and its above-mentioned products are healthy additions to a variety of recipes, but again in moderation.

Tofu made from curdled soymilk is high in nutrients. It mixes well in stir-fries, soups, salads and smoothies.

Soymilk is made from cooked and strained soybeans. It is a healthy substitute for cow’s milk for individuals with lactose intolerance or those who want to enjoy the benefits of the bean. Look for an organic brand that has no added sugar. Read the label.

Organic soy nuts, in moderation, make a healthy snack, high in protein, isoflavones, and soluble fiber, but remember that they are also high in calories.

Edamame are the green soybeans in pods similar to peas. They make a good snack when salted and steamed. They also mix well with soups, pasta, salads and stews.

Soy flour is free of glutens and makes high-protein breads, cakes and biscuits.

Miso is made from fermented soybeans. It is used as a condiment for clear soup, but it is high in salt.

As for soy sauce, the popular condiment used in Chinese cooking, it is high in salt and low in nutritional value.

Enjoy today’s Superfood soy and its products. They come with many benefits if they are organically grown and consumed often but in moderation.

(Mariam Alireza is a holistic science specialist. Send comments to [email protected].)