“Health Benefits of Soy”

PROTEIN: It can be hard to eat enough of this important fuel for your body if you’re vegetarian or vegan, especially if you’re an athlete or very active. Soybean, also called soya bean, can help. Unlike most plant protein, soy has all nine essential amino acids you need for healthy muscles and bone. Your body can’t make those compounds on its own, so non-vegetarians mostly get them from animal protein like beef, chicken, and eggs.  

HEART-HEALTHY DIET: Only 10%-15% of the total fat in soybeans is saturated. Other protein sources like ground beef or pork chops have much more of this type of fat, which usually turns solid at room temperature and which may raise your risk of heart disease. Swapping out your meat dishes with soy products like tofu may benefit your ticker.

THE GOOD FATS: Most of the fats in soy are polyunsaturated, including important omega-6 and omega-3 fats. As part of a balanced diet, those may be good for your heart and help lower your chances of certain diseases. Other sources of good fats include nuts, seeds, fish, and vegetable oils.

ZERO CHOLESTEROL: Like all vegetables and grains, soy foods are naturally cholesterol-free. A number of studies seem to suggest that simply adding soy protein to your diet can help lower your LDL, or “bad,” cholesterol by 4%-6%. So try it in place of less healthy choices.

HIGHER FIBER: Soybeans have about 10 grams of fiber per cup. Compare that to 0 grams for animal proteins like steak, chicken, and fish. What’s more, the high fiber in soy may help lower the cholesterol you get from other foods. And oh yeah, fiber helps you poop regularly.

LOADS OF POTASSIUM: A cup of soybeans has a whopping 886 milligrams of potassium. That’s about double what you get in a medium-sized banana, and as much as one-third of what your body needs for the whole day. That could be important because many Americans don’t get enough of this mineral, which your body needs to do pretty much everything, including for your heart to beat, your kidneys to filter waste, and for your nerves to work.

IRON: Vegetarians need to double up on iron because their bodies don’t absorb it as well from plant sources. A cup of soybeans has about 9 milligrams of iron, which among its many jobs helps your blood deliver oxygen throughout your body. Men need about 8 milligrams of iron a day, and women need 18 milligrams.

EASE BLOOD PRESSURE: Making soy a regular part of your diet may help you avoid high blood pressure, aka hypertension. To start with, soy packs a lot of protein but few carbs, a mix that seems to help bring your blood pressure down. Also, soy itself could help lower systolic blood pressure -- the top number -- by 2 to 5 points. That may not seem like much, but it could cut your odds of a stroke by as much as 14%. 

STRONGER BONES: Some women can lose a lot of bone mass after menopause. That makes your bones more brittle and more likely to break. Doctors often prescribe estrogen to treat this and other symptoms of menopause. Isoflavones, a plant chemical common in soy foods, seem to mimic the effects of estrogen. Some research suggests that isoflavones may help strengthen bones in women who’ve had menopause.

GMO: Soybeans are the world’s No. 1 genetically modified organism (GMO) crop. That means scientists changed some of the genes in the seed, often to boost nutrients or protect the plant against a disease or insecticide. Some people oppose GMO foods, in part because they think they may not be safe. The FDA, which regulates all “genetically engineered” foods, says credible research has shown they’re just as safe as conventionally grown plants.

BREAST CANCER: Soy seems to help protect against breast cancer in women, especially if you eat lots of it as a child and teen. That may cut your chances of having breast cancer by as much as half. Even some women who ate more soy only as an adult were less likely to get breast cancer. Scientists think that isoflavone, the phytonutrient in soy, may actually help shrink cancer tumors.

PROSTATE CANCER: It’s the second most common cancer in men worldwide. In Asia, where people eat much more soy, men are less likely to get prostate cancer. And their chances for the disease seem to drop the more soy they eat. Scientists think isoflavones, mainly two called genistein and daidzein, slow or stop tumor growth in the prostate.

Reviewed By: Christine Mikstas, RD, LD on June 13, 2019, WebMD

References:

American Heart Association: “The Skinny on Fats.”
Circulation: “Effect of dietary protein supplementation on blood pressure: a randomized, controlled trial.”
Cleveland Clinic: “Yes, You Can Be a Vegetarian and an Athlete, Too,” “Soy Foods,” “What You Need to Know About Protein.”
Harvard School of Public Health: “Protein,” “Fats and Cholesterol,” “Straight Talk About Soy.”
Journal of Food Science Technology: “Genetically modified foods: safety, risks and public concerns -- a review.”
Mayo Clinic: “Dietary fiber: Essential for a healthy diet.”
National Institutes of Health Office of Dietary Supplements: “Iron,” “Potassium.”
Nutrients: “Soy Consumption and the Risk of Prostate Cancer: An Updated Systematic Review and Meta-Analysis,” “Soy, Soy Foods and Their Role in Vegetarian Diets.”
Stanford University SCOPE: “Ways to boost blood iron levels while eating a vegan or vegetarian diet.”
University of California, San Francisco: “Why Fiber Is So Good for You.”
FDA: “Consumer Info About Food from Genetically Engineered Plants.”
The Non-GMO Project: “Soy.”


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The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.

"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)


The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

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“Foods to Boost Male Health”

Lean Red Meat: If you're a steak-and-potatoes guy, you're in luck. Red meat can be good for you, says Leslie Bonci, MPH, RD, a dietitian for the Pittsburgh Steelers. Lean cuts of beef and pork are packed with protein and have only a little more fat than chicken breast. Red meat is also a good source of leucine, an amino acid that helps build muscle.

Tart Cherries: How do the Pittsburgh Steelers soothe sore muscles? Cherry juice. Bonci says she keeps some in their training room at all times. "The pigment in cherries and cherry juice mimics the effects of some anti-inflammatory medicines," says Bonci. "And there are no side effects."

Chocolate: Chocolate may improve blood flow if you eat the right kind. The flavanols in dark chocolate may curb levels of bad cholesterol, improve circulation, and keep blood pressure in check. Men with poor blood flow are more likely to have erection problems, so heart-wise foods may protect your sex life, too. But too much chocolate can lead to weight gain. Enjoy 1 ounce a day instead of other sweets.

Shellfish: Shellfish and other types of seafood are rich in zinc, which is critically important for the heart, muscles, and reproductive system. Zinc levels below normal are linked to poor sperm quality and male infertility. Not fond of seafood? Beef, turkey, chicken, nuts, and seeds offer a healthy dose of zinc, too.

Avocado: Sure, this creamy fruit is high in fat, but it's the good kind. The monounsaturated fat in avocados packs a one-two punch against cholesterol. It can knock down total cholesterol and "bad" cholesterol (LDL), too. The trick is to use a "mono" fat instead of saturated or trans fats. And eat no more than 25%-35% of all your calories from fat. Olive oil and nuts also contain good fats.

Fatty Fish: Fatty fish like salmon, herring, sardines, and halibut are another excellent source of healthy fat. They have a special type known as omega-3 fatty acids. These protect against heart disease, the top killer of men in the U. S. Two servings of fatty fish a week can lower your chances of dying from heart disease.

Ginger: Slices of this spicy root are often served with sushi or grated into an Asian stir-fry. Health-wise, ginger may help calm inflammation in the body -- which can come in handy when you push yourself too hard. Eating ginger regularly may help reduce the pain of exercise-related muscle injuries.

Milk and Yogurt: The whey in milk and yogurt is another source of leucine, a muscle-building amino acid. Bonci recommends Greek yogurt, with a thick, creamy taste that men may like better. It's also packed with protein, potassium, and friendly bacteria that keep the gut healthy. "Plus, it requires no preparation whatsoever."

Bananas: The banana is celebrated for its bounty of potassium -- and with good reason. Potassium is critical for muscle contractions and bone health. It also helps blood pressure. Getting enough potassium may be as important as eating less sodium when it comes to lowering blood pressure.

Pistachios: Nuts provide protein, fiber, and zinc while satisfying the urge for a crunchy, salty snack. Pistachios are a stand out -- higher in plant sterols that can improve cholesterol levels. Eat them from the shell, so you work harder for each one. It's a fun way to snack and keeps you from gobbling up too many calories too quickly.

Brazil Nuts: A single ounce of Brazil nuts has seven times the daily value of selenium. This mineral boosts the immune system and helps the thyroid gland.

Tomato Sauce: Tomatoes are rich in lycopene, a substance that may protect against some cancers. Some research suggests that men who eat tomato sauce regularly are less likely to get prostate cancer, but not all studies support this. Tomatoes have many other plant nutrients, too, that support good health. Adding salsa to a burrito or tomato sauce to pasta is an easy way to make a meal more nutritious.

Soy Foods: The food that offers the best protection against prostate cancer may be soy. That's the finding from a study of 40 nations. Tofu, miso soup, and soy milk are all delicious ways to eat more soy. In Asian countries, people eat up to 90 times more soy foods than Americans eat. And prostate cancer is far less common in those countries.

Mixed Vegetables: Vegetables are packed with phytochemicals, nutrients that boost cell health and protect against cancer. There are many different phytochemicals, and the best way to get a variety of them is to eat different colored veggies. "There should be color on your plate at every meal," Bonci says. 

Orange Vegetables: Orange vegetables are an excellent source of beta-carotene, lutein, and vitamin C. These nutrients may lower your odds of developing an enlarged prostate, according to a large study. Good choices include red bell peppers, carrots, pumpkins, and sweet potatoes.

Leafy Green Vegetables: Spinach, collard greens, and kale can help the eyes as well as the prostate. These leafy green vegetables have plenty of lutein and zeaxanthin. Both nutrients protect against cataracts and age-related macular degeneration, an eye disease that impairs vision. 

Eggs: Eggs provide lutein, protein, and iron, but you have to eat the whole egg. One yolk, with 185 mg of cholesterol, fits into the daily limit for healthy people. You might also cut back on high-cholesterol sweets to make room for whole eggs in your diet. If you have high cholesterol, ask your doctor if you should limit how many eggs you eat per week.

High-Fiber Cereal: Fiber may not sound manly, but it can be a performance enhancer. Executive or athlete, you can't focus on your goals if your gut is acting up. Fiber keeps you full longer and helps your digestive system run smoothly. This doesn't mean you have to give up your favorite cereal -- just try mixing in some shredded wheat. "Don't deprive yourself," Bonci advises, "but add something good."

Brown Rice: Brown rice is another great source of fiber, and it's easy to dress up with tasty, colorful food. Try adding lean meat, baby spinach, and pineapple. If you don't like the texture, mix some white rice with the brown. Brown rice and other whole grains can help you stay at a healthy weight and lower your risk of heart disease and type 2 diabetes.

Berries: "Berries can help you be on top of your game mentally as well as physically," Bonci says. They're loaded with antioxidants that may help lower the risk of cancer. Animal studies suggest blueberries can also enhance memory and thinking. Similar research in people is in its infancy, but looks promising. When fresh berries are expensive or tough to find, try buying them frozen and making a shake.

Coffee: When you need a pick-me-up, Bonci recommends making a good old-fashioned cup of joe. Research shows it can make you more alert, and plain coffee has almost no calories. This makes it a far better choice than expensive, high-calorie energy drinks.

Focus on the Good Stuff: To change your diet, add good foods rather than denying yourself bad ones. As you get used to eating more fruits, vegetables, lean meats, and whole grains, these foods may come to replace some of the less healthy choices. Dietitian Bonci offers a sports metaphor to sum up the benefits: You'll play better today and stay in the game longer. 

Reviewed by: Kathleen M. Zelman, MPH, RD, LD on November 04, 2018

Sources:

American Optometric Association.
American Urological Association Foundation.
Harvard School of Public Health.
Journal of Agriculture and Food Chemistry, January 2010.
Journal of Pain, September 2010.
Kuehl, K. Journal of the International Society of Sports Nutrition, 2010.
Leslie Bonci, MPH, RD, director of sports nutrition, University of Pittsburgh Medical Center; nutritional consultant to the Pittsburgh Steelers.
MedlinePlus.
National Institutes of Health.
News Release, National Cancer Institute.
Nutrition Research, February 2009.
Oregon Health and Science University.
Oregon State University's Linus Pauling Institute.
USDA Nutrition Evidence Library.

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.

"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)
The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.