What Are The 5 Major Benefits of Soy

by Kim GreeneNovember 18, 2022,

Soy is a common ingredient in many of your favorite foods and beverages. It’s used in everything from tofu and miso to soy sauce and milk. It is a species of legume that has become a widely consumed food worldwide for its many health benefits. 

You may have heard that soy is good for you, but what does this mean? Are there any benefits beyond just being a tasty food item? Here are five major benefits of soy: 

1. Protein-rich 

Soy protein is an excellent source of protein.  So, global soy use is on the higher end. Protein is a major component of the human body and is essential for many functions, including growth and tissue repair. About 36% of the calories in soybeans come from protein, which is more than any other legume or nut (including almonds). This makes soy an excellent source of complete proteins for vegetarians who don’t eat meat.  

But how much protein do we need? The answer depends on age, gender, weight, and activity level. 

The recommended daily allowance (RDA) for dietary protein for adults aged 19 to 50 years old is 0.8 grams per kilogram bodyweight per day. For example, if you weigh about 150 pounds (68 kilograms), you should eat about 54 grams of protein daily. 


2. Iron  

Iron helps your body’s metabolism produce red blood cells responsible for carrying oxygen to all body parts. Iron deficiency can cause fatigue and weakness, but it can be treated by eating iron-rich foods. 

Soybeans are an excellent source of iron. One cup of cooked soybeans contains 6.2 milligrams (mg) of iron, or 28 percent of the daily value for women. The amount of iron in soybeans depends on how long you cook them and how much water you add to the pot. Cooking soybeans with more water increases their iron content because the water helps leach out the minerals from the beans as they cook.  

For example, if you boil one cup of dried soybeans until soft (a process known as soaking), it will contain 5 mg of iron. If you boil one cup until very soft (a process called cooking), it will have 8 mg of iron; if you boil one cup until mushy (a process called overboiling), it will contain 10 mg of iron. 

3. B Vitamins and Omega-3s 

B vitamins are essential for the nervous system, energy production, metabolism, and healthy skin and hair. While you can get B vitamins from eating animal products like meat and dairy (and some people do), many people who choose to avoid animal products are often left wondering where they can get enough B vitamins. The answer? Soybeans! 

Soy is a rich source of multiple B vitamins: thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine hydrochloride (B6) folate. 

Omega-3s are essential fat that can only be obtained from food sources. The most common omega-3 is called alpha-linolenic acid (ALA). You may have heard of it as a heart-healthy oil, but it’s also essential for brain function and skin health. 

As you might imagine, soy contains ALA—just like other plant-based foods like walnuts and flax seeds. One cup of cooked soybeans has almost as much ALA as some fish! 


4. High fiber content 

The fourth benefit of soy is that it contains fiber. Fiber removes toxins from the body, which can be very useful in keeping your liver healthy and promoting healthy gut bacteria. It also positively affects blood sugar levels, which can help you maintain energy levels throughout the day without experiencing spikes or crashes. In some studies, fiber has been shown to lower bad cholesterol (LDL) and raise good cholesterol (HDL). This is thought to reduce the risk of heart disease by lowering overall cholesterol levels. 

If you’re looking for one easy way to add fiber to your diet without feeling like you’re eating cardboard all day long, try incorporating more soy foods into your meals! 

5. It contains loads of potassium and antioxidants 

Soybeans are an excellent source of potassium. Potassium helps regulate fluid balance in the body and can lower blood pressure by countering the effects of sodium. It also keeps your heart beating healthily and helps prevent muscle cramps. 

Good for your bones and teeth. Soybeans contain high calcium, magnesium, phosphorus, and vitamin D levels, which all help build strong bones and teeth. 

Eating soy foods regularly may reduce the risk of developing cancer because they contain antioxidants called isoflavones, which are thought to have anti-inflammatory properties. These compounds may also help protect against heart disease by lowering cholesterol levels and blood pressure while improving blood flow to the heart muscle cells.  

What Is the Daily Recommended Intake of Soybeans? 

The daily recommended intake of soybeans is 2-4 servings of soyfoods per day. This amount will provide you with the daily requirement of protein and nutrients that are important for your health. 

You can eat Soybeans can be eaten in many different forms. They can be purchased as tofu, edamame, soy milk, tempeh, and miso paste. Soybeans are also available as a powder, often used in smoothies or made into a drink called soymilk. 


Soy is great for your body. It’s perfect for those who want to eat healthily, stay fit, or enjoy good food. The best part about soy is that it tastes great! So, whether you are looking for something simple like tofu or something more exotic like tempeh or edamame beans, there are plenty of ways to get your daily dose of soy. 

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