Soy beans

The nutritional value of soy beans are in between that of meat and vegetables. They are a healthy source of protein and are rich in isoflavones. Isoflavones can help relieve certain menopausal symptoms and can act to prevent cancer, slow or reverse the signs of osteoporosis and reduce the risk of heart diseases.

The Asian diet is very rich in soy products. Tofu is probably the most representative product of soybeans. Other soy products include soy sauce, fermented bean paste, natto (a Japanese side dish and a personal favorite) and tempeh (Indonesian soy product, often used as meat substitute in vegetarian dishes.)

The skins of soybeans are high in fiber and should not be thrown away. They can enhance digestion, reduce blood cholesterol and decrease risks of cardiovascular diseases. Soybeans also contain lots of iron, a handy helper to relieve anemia.

Avoid deep-frying or stir-frying soybeans as it prevents absorption of proteins. Those with chronic indigestion or bowel irregularities should avoid consuming too much soybeans. Soy beans contain substances that mimic estrogen. They are widely applied in diets of post-menopausal women to alleviate menopausal-related symptoms. However, consumption of too much of any product, no matter how good it is for you, can be of harm. Remember, moderation is key.