Soybeans

Serving size- 100g

Nutrients Amount

Energy 1,866 kJ (446 kcal)

Water 8.54 g

Carbohydrates 30.16 g

Sugars 7.33 g

Dietary fiber 9.3 g

Fat 19.94 g

Saturated 2.884 g

Monounsaturated 4.404 g

Polyunsaturated 11.255 g

Protein 36.49 g

Vitamins

Vitamin A equiv. 1 μg

Thiamine (B1) 0.874 mg

Riboflavin (B2) 0.87 mg

Niacin (B3) 1.623 mg

Pantothenic acid (B5) 0.793 mg

Vitamin B6 0.377 mg

Folate (B9) 375 μg

Choline 115.9 mg

Vitamin C 6.0 mg

Vitamin E 0.85 mg

Vitamin K 47 μg

Minerals

Calcium 277 mg

Iron 15.7 mg

Magnesium 280 mg

Manganese 2.517 mg

Phosphorus 704 g

Potassium 1797 mg

Sodium 2 mg

Zinc 4.89 g

Source: USDA National Nutrient data base 28

Soybeans contain an isoflavone phytonutrient, genistein, that is known to increase activity of tumor-suppressor protein, p53. P53 increases programmed cell death in the cancer cells and also helps reduce cancer activity. P53 also helps to curb tumor formation for breast and colon cancer.

Soybeans are rich in protein, that help suppress the appetite. In addition, Soybeans also contain unique peptides that help reduce synthesis of sterol regulatory element binding proteins (SREBPs). Soybeans also help to decrease synthesis and deposition of fatty acids in the adipose (fat) cells, in turn  helping to fight obesity.

Estrogen levels drop during menopause. Isoflavone compounds present in Soybeans helps ease the many symptoms seen due to decrease in estrogen levels. It helps to reduce many symptoms like mood swings, hot flashes, and hunger pangs.