Seeds and Cereals

9 Benefits of Soy for Health – Learn more about its properties

The soybean (scientific name Glycine max ) is a grain whose cultivation began in Asia, and the location most likely rise to China. Although there is no certainty about the exact place of origin of the soy, historians claim that its cultivation has been going on for more than 5,000 years, and it was only sold in the West at the beginning of the 20th century.

Soy has a rounded shape and the most common is yellowish in color. It belongs to the same family as the bean and has its origins in China. In the food industry, it is used to manufacture various types of products such as food, cosmetics, soap and even biodiesel.

Historical records show that the soybean crop expanded slowly. During the 18th century, it began to be studied by researchers in Europe, who then began to use it as a raw material for the manufacture of oil.

The first cultivations in Brazil took place around 1880, but soybeans only began to be found more easily around 1910, due to Japanese immigration.

Soybean cultivation became more intense from the 1950s onwards, being then considered an ideal alternative to be used instead of wheat in the summer, since wheat cultivation takes place during the winter. Currently, Brazil is one of the largest producers and exporters of this grain in the world.

There are many variations of soy, the best known and cultivated being yellow soy. Other well-known versions are black soybeans and edamame. Black soybeans, in addition to having the same benefits found in yellow ones, also have other positive points, such as helping in the weight loss process.

Due to the black soybean pigment, formed by phytochemicals and anthocyanins, it acts on fat cells, favoring weight loss. Furthermore, this pigment makes the nutrients better preserved.

Soy has properties such as iron, magnesium, zinc, phosphorus, calcium, vitamin A, vitamin C, vitamin D, vitamin B6 and B12. It can be consumed in grain, tofu, flour, soy oil or textured, being the form of tofu that allows for better absorption of its nutrients by the body. The consumption of soy juice is very common, benefits that go beyond the practicality of being sold in boxes.

It is also used to make animal feed. Much of the soy production currently has a transgenic origin, that is, it is genetically modified.

About what textured soy is, it consists of an industrialized product, which is made through a process called extrusion. As it is a protein-rich food, it is considered a good substitute for meat consumption.


To talk all about soy, you need to address the benefits of soy milk, or water-soluble soy extract. The production takes place when soy is soaked, producing the liquid that is a source of protein and B vitamins and is an excellent substitute for cow’s milk.

This milk is also a good choice for people who are lactose intolerant, as well as offering a much lower amount of fat than cow’s milk and containing no cholesterol. However, its use should not be done by children under 3 years old, as it can affect their hormonal development.


The doubt about whether soy is a vegetable or oilseed is quite common, and it is correct to say that it is a vegetable. This vegetable brings several types of health benefits, including the reduction of bad cholesterol, improves menopause symptoms and also prevents bone loss from occurring.

Soy consumption also helps improve memory, maintain healthy skin, and helps reduce blood pressure, among numerous other health benefits.

1.Benefits of soy in protecting bone health –  One serving of soy contains around 28% of the daily requirement for calcium, but that is not the reason why it is beneficial in maintaining healthy bones as it also contains phytic acid. , a compound that ends up hindering the absorption of calcium. Despite this, it has isoflavones in its composition, avoiding the risks of osteoporosis.

This grain also contains a very significant amount of vitamin K which, in addition to contributing to blood clotting, is also important for maintaining bone health.

2.Benefits of soy in combating the effects of menopause – Menopause  symptoms occur due to the drop in the hormones progesterone and estrogen. For this reason, soy consumption is ideal for women, as it promotes hormonal balance.

This is because it has isoflavones, which are compounds that resemble estrogen. Thus, soy ingestion works by replacing hormones and reducing the problems that manifest themselves during this stage of life.

3. Benefits of soy in strengthening muscles –  Because it contains a large amount of protein, so is a food that helps in the formation of muscle mass. For this reason, the reasonable consumption of this grain helps people who work in the gym.

4. Benefits of Soy in Lowering Cholesterol –  Soy contains polyunsaturated fats (such as omega 3), which makes it beneficial to keep your heart healthy. This is because it helps to reduce the levels of bad cholesterol (LDL) and increase good cholesterol (HDL).

5. Benefits of soy in maintaining heart health – In addition to reducing bad cholesterol (LDL), it has a low amount of saturated fat, which makes it a good food for people who have heart problems.

6. Benefits of Soy on Artery Pressure – Soy also contains linolenic acid, which causes blood pressure to be regulated. It also has lecithin in its composition, a component that works by reducing the accumulation of triglycerides in the arteries, also contributing to increase good cholesterol (HDL).

7. Benefits of soy in preventing breast cancer –  A study carried out in the United Kingdom revealed that the risk of having breast cancer is lower in women who consume soy regularly. The reason for this is because of the presence of isoflavones in its composition.

8. Benefits of Soy in Reducing Cancer Risks –  Soy also has components that help prevent colon cancer. As this grain improves digestion because it contains large amounts of dietary fiber, it also ends up reducing the incidence of bowel cancer. Peptides are another compound that helps prevent some types of cancer and is found in soy.

9. Benefits of soy in the treatment of diabetes –  Those who have type 2 diabetes, considered the most common, benefit from regular soy consumption. That’s because it helps to increase metabolism and insulin production, which regulates glucose in the body.


According to the Ministry of Health, soy intake should not be done daily, with the maximum recommended amount of soy per day being one ladle, which is equivalent to 100 grams.

The reason to avoid excessive excess is because it can result in allergy and cause inhibition of nutrient absorption. Also, if consumed daily by children and pre-teens, it can delay puberty.

For this reason, the ideal is to eat soy for a maximum of 3 times a week in amounts ranging from 25 to 30 grams per day. It is worth remembering that it is present in many foods, such as box juices, chocolates, pasta and ready-made spices, among many others.


Kingdom: Plants

Class: Magnoliopside

Family: Fabaceae

Genre: Glycine

Species: Glycinemax L .




  • 2 cups (tea) of soy beans
  • 1 green pepper
  • 1 yellow pepper
  • 1 red pepper
  • 1 onion
  • 1 clove of garlic
  • 1 lemon juice
  • 200 g of pitted white raisins
  • Apple vinegar to taste
  • Salt and black pepper to taste
  • Chopped parsley to taste
  • olive oil to taste

preparation mode

  1. Soak the soybeans in the water overnight and boil the raisins.
  2. After draining the soy the next day, put it to cook over low heat in the pressure cooker with an amount of water to cover all the soy.
  3. Cook for about half an hour and, after cooking the soybeans, drain and let it cool.
  4. After cooling, add the other ingredients, which should all be chopped.
  5. Stir well, add the seasoning to taste and place in a covered container.
  6. Put it in the fridge and stir the salad every now and then.



  • 1 cup soy meat
  • ½ onion
  • 1 clove of garlic
  • 1 can of peeled tomatoes
  • 1 tablespoon of soy sauce
  • Parsley
  • Pepper and salt to taste

Preparation mode

  1. In a pan, put the onion and garlic to cook. Then add the soy and soy sauce, mixing the ingredients well.
  2. Let it cook for another five minutes and add the peeled tomato. Using the can of tomato as a measure, add 1 and ½ can of water.
  3. Cook over low heat for 20 minutes, then season using the parsley, salt and pepper.

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Robert Asprin, APD is a non-dieting Accredited Practicing Dietitian passionate about inspiring positive changes in eating and lifestyle behaviors to help improve health while nurturing relationships with food and body.

Robert Asprin

Robert Asprin, APD is a non-dieting Accredited Practicing Dietitian passionate about inspiring positive changes in eating and lifestyle behaviors to help improve health while nurturing relationships with food and body.

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