Soy Foods
Foods derived from soybeans including tofu, soy milk, edamame, soy nuts
Active Compounds
Bioactive compounds found in Soy Foods, based on research from longevity science.
- Isoflavones
Soybeans naturally contain isoflavones, a class of phytoestrogens that act as selective estrogen receptor modulators.
Source: How Not to Die
- Genistein
Genistein forms a large part of the isoflavone content of soya, perhaps as high as 60%
Source: Nutrition, Food and Diet in Ageing and Longevity
Health Benefits
Health conditions and aging processes that Soy Foods may influence, based on the source research.
Reduces Risk Of
- Bone Fracture
Systematic review of prospective cohorts (Akhavan Zanjani 2022) and Shanghai study (Zhang 2005) showing soy foods reduce fracture risk
Source: How Not to Age
- Breast cancer1 cup soy milk per day
Women diagnosed with breast cancer who ate the most soy lived significantly longer and had a significantly lower risk of breast cancer recurrence. The quantity of phytoestrogens in just a single cup of soy milk may reduce the risk of breast cancer returning by 25 percent.
Source: How Not to Die
- Prostate cancer
A systematic review and meta-analysis of randomized controlled trials found soy and soy isoflavones protective against prostate cancer.
Source: How Not to Die
- High blood pressure
Soy protein reduced blood pressure in a randomized, controlled trial. Soy milk lowers blood pressure in men and women with mild to moderate essential hypertension.
Source: How Not to Die
Improves
- Breast cancer
JAMA study (Shu 2009) and meta-analyses showing soy food intake improves breast cancer survival and reduces recurrence
Source: How Not to Age
- Hot Flashes
Source: The How Not to Age Cookbook
Protects Against
- Androgenetic Alopecia
Lai 2013: androgenetic alopecia associated with less dietary soy in Taiwanese communities
Source: How Not to Age
- Hair loss / hair shedding
Source: The How Not to Age Cookbook
Dosage Recommendations
Specific amounts mentioned in the research literature.
- 1 cup soy milk per dayfor Breast cancer
Women diagnosed with breast cancer who ate the most soy lived significantly longer and had a significantly lower risk of breast cancer recurrence. The quantity of phytoestrogens in just a single cup of soy milk may reduce the risk of breast cancer returning by 25 percent.
Source: How Not to Die
Tips & Recommendations
Eat soy foods to reduce breast cancer risk and improve survival
Source: How Not to Die
Sources
- How Not to Age
- How Not to Die
- Nutrition, Food and Diet in Ageing and Longevity
- The How Not to Age Cookbook