Soy milk is very rich in high quality protein and vitamin content making it important for the overall health and development of the body. It also helps in bringing down cholesterol level and protects you from cardiovascular diseases and obesity. Soymilk also helps in maintaining the estrogen level reducing the risk of postmenopausal problems and breast cancer.
Soy milk is extracted from whole soybean or full fat soy flour. The dry beans are soaked in water for few hours and then grinded and again water is added as desired. The water to beans weight ratio is 5:1 for traditional soymilk and 20:1 for soy beverages. Soy milk can also be prepared at home.
Soymilk is a good source of energy, protein and vitamins such as vitaminB6, vitamin B12, vitamin D, vitamin E and vitamin K. It is also high on dietary fiber, sugar and fat. Other important minerals present are calcium, iron, magnesium, potassium, phosphorus, sodium and zinc. It also contain some amount of folate, thiamin, riboflavin and niacin.
One of the most important aspect of soy milk is that its free from lactose yet having almost similar nutritional value as milk. More than 50% of the world population have lactose intolerance which makes soymilk their best alternate for milk and milk products, for example Tofu - which is a substitute for cheese.
Soy milk protein helps lower your cholesterol level especially the LDL cholesterol which is the bad cholesterol. Amino acids and isoflavones content of the soy protein also reduces serum cholesterol levels in elderly men. It helps you in maintaining a normal blood pressure and improve your overall cardiovascular health.
Unlike dairy milk which is high in saturated fat and cholesterol, soymilk is mostly unsaturated fat with zero cholesterol. The monosaturated and polyunsaturated fatty acids in soy restricts the cholesterol from mixing in your blood stream. Thus lowering the blood concentrations of triglyceride and LDL at the same time increasing HDL (high density lipoprotein).
Often known as brittle bone, loss of calcium reduces bone mass and leads to osteoporosis. It is a hormone and age related disease for women in post menopausal years. The phytoestrogen in soymilk help accelerate calcium absorption preventing the loss of bone mass reducing the risks of osteoporosis.
Inability to produce estrogen in woman during menopause creates a number of chronic health issues such as heart diseases, diabetes and obesity. Post menopausal women are also prone to depression, mood swings and insomnia. The phytoestrogen present in soymilk is an effective substitute for estrogen while the insoflavones helps in maintaining the estrogen levels.
Excessive tostestrone level in men leads to prostrate cancer. However the phytoestrogen present in soy milk inhibits the production of excess tostestrone in men. The lesser the amount of testosterone, the lesser the risk of prostrate cancer.
Soya milk has a very low sugar content as compared to dairy milk. It only has 7 grams of sugar per cup as compared to 12 grams in dairy milk, which is why it is also low on calorie about 80 cal per cup. Moreover, the monosaturated fatty acid in soymilk inhibits intestinial absorption of fat. The extra dose of fiber also helps in maintaining cholesterol and preventing obesity.
Just like dairy milk it also has several usages from direct consumption to making byproducts such as tofu and soy yoghurt and also used in preparation of cuisines such as muffins, coffee, oatmeal, pancakes and smoothies. A traditional staple of east asian cuisine but because of its cost effectiveness and unlimited benefits, it is now being processed and used globally.
The presence of phytic acid in soymilk reduces the minerals absorption such as calcium, magnesium and zinc making you prone to mineral deficiency. Since the soy for its infinite uses and cost effectiveness is being over produced and over processed, there is a high chances of you being exposed to carcinogens which is harmful for the body. And the biggest point of concern is that its not a natural food so it comes with all the possible side effects of synthetic food.
The origin of soymilk is from china and it dates back to as early as 202 B.C under the HAN dynasty but the written records is of 1500 A.D in a poem, “ Ode to Tofu” by Su Ping. However, worlds first soymilk factory was founded by Li Yu Ying, a Chinese living in paris in the year 1910. J.A chard soy products were the first commercial manufacturer of soymilk in U.S.A that began production in the year 1917. Since it is an emulsion of oil, water and protein, it can be fermented and processed at factory as well as home.
It’s not only a sign of old age and dementia that we start forgetting things. It can happen to a person of any age, background, or health condition. There are children who, at times, have difficulty concentrating. On the other hand, there are people who forget some things on a daily basis, like their keys, wallet, cell phone, appointments, and many other things. Well, we believe that everything and everyone can be helped with a good diet. Here are 10 super foods that can help boost your memory and concentration.
Whether you choose to have black tea, green tea, or ordinary one, research has found all of them to be good for your brain. However, out of the above, green tea can be your best mate if you are looking for some quick results along with other benefits, like lowering LDL cholesterol, reduced risk of cancer, anti-aging, etc.
Vegetables like spinach, watercress, Brussels sprouts, and broccoli are amongst the best foods you can consume to boost your memory. These green leafy vegetables are rich in essential nutrients and minerals, including calcium, potassium, iron, and vitamins C, E, K, and B complex.
Nuts are a rich source of vitamins E and B6 along with omega-3 and omega-6 fatty acids. These are also considered great antioxidants and have high nutritive value. Nuts are heart-friendly and also help boost your memory. You can include nuts like almonds, walnuts, cashews, Brazil nuts, etc. in your diet.
4. Whole Grains
Whole grain foods like whole pasta, oatmeal, and brown rice can be part of your regular meals as these are rich in glucose. These foods can also ward off the risk of diseases like diabetes, cancer, stroke, etc.
Believe it or not, caffeine is one of the foods that helps boost your memory and improves your concentration. It is found in energy drinks, chocolates, coffee, tea, and certain medications. It makes you energetic, too! Out of the above, coffee is considered best as moderate long-term use also reduces risk of diseases like Parkinson’s, Alzheimer’s, and diabetes.
7. Citrus Fruits
Citrus fruits like avocado, oranges, grapefruits, lemons, etc. fortify your body’s self-defense mechanism and boost your memory. These are also rich in vitamin C and other essential nutrients.
Fish is one of the super foods rich in omega-3 fatty acids. If you do not prefer eating fish, you can also stick to fish oil capsules. Fish like herring, sardines, and salmon can boost up your memory function and concentration power. These are also considered great for patients suffering from dementia and Alzheimer’s.
Berries are one of the richest sources of flavonoids – the antioxidant that improves memory recollection. Stick to blueberries and give your brain some great power to memorize and recall.
10. Dark Chocolate
Good news for chocolate lovers; one more reason to have an extra bar! Dark chocolates are rich in antioxidants called flavonols that can help enhance cognitive function. Dark chocolates are also capable of increasing alertness and memory function.
Include these super foods in your regular diet and see the difference in your memory and concentration!