Soy milk is considered to be one of the healthiest drink that is recommended to be consumed daily due to its rich of certain nutrients which ability to prevent and fight some of chronic diseases have been proven scientifically. Besides that soy milk is also very good substitute for those who are currently in vegan diet since soy milk is one of the sources of plant based protein to replace the needs of protein from dairy or animal products. One more thing for those who are allergic to dairy product, soy milk is a delicious solution to deal with the condition.
Nutrients Contained in Soy Milk
| Soy Milk per Cup (243 gram) | ||||||
| Protein and Amino Acids | ||||||
| Protein | 6.3 g (13%) | |||||
| Vitamins | Minerals | |||||
| Vitamin A | 450 IU (9%) | Calcium | 299 mg (30%) | |||
| Vitamin D | 105 IU (26%) | Iron | 1 mg (6%) | |||
| Vitamin E | 0.3 mg (1%) | Magnesium | 36 mg (9%) | |||
| Vitamin K | 7.3 mcg (9%) | Phosphorous | 105 mg (10%) | |||
| Thiamin | 0.1 mg (5%) | Potassium | 296 mg (8%) | |||
| Riboflavin | 0.4 mg (24%) | Zinc | 0.6 mg (4%) | |||
| Niacin | 1 mg (5%) | Copper | 0.4 mg (20%) | |||
| Vitamin B6 | 0.1 mg (4%) | Manganese | 0.2 mg (8%) | |||
| Vitamin B12 | 2.1 mcg (34%) | Selenium | 5.6 mcg (8%) | |||
| Folate | 22 mcg (5%) | |||||
| Pantothenic Acid | 0.3 mg (3%) | |||||
| Choline | 57 mg | |||||
| Betaine | 1.9 mg | |||||
| Fats and Fatty Acids | ||||||
| Monounsaturated Fats | 0.9 g | |||||
| Polyunsaturated fats | 2.1 g | |||||
| Omega 3 Fatty acids | 182 mg | |||||
| Omega 6 Fatty acids | 1,419 mg | |||||
Benefits of Soy Milk
- Immunity System Booster
Health Benefits of Soy Milk for immunity system booster is #1, it’s really works. Soy milk is plant based source of protein which assembled by some essential amino acids found in soy milk. Some new proteins will be formulated and one of them is antibodies which is very important to improve the function of immunity system. So, soy milk could act as immunity system booster as well if it is consumed daily.
- Energy Booster
Along with the antibodies produced by amino acids found in soy milk there are some types of structural proteins as well as enzymes are also produced. Those enzymes are very essential in producing energy in the body cells to make sure you have enough energy while the structural protein will maintain the tissue. Besides that riboflavin found in soy milk also has the similar function that helps your body cells to produce energy as well.
- Plant Based Protein Source for Muscle Health
As mentioned in point number two protein formulated by amino acids found in soy milk has important role in maintaining the body tissue while iron will assure that all tissue of your body will receive enough oxygen by improving the function of blood vessel so oxygen will be distributed optimally.
- Strong Bones
Soy milk is rich of calcium so no one will doubt that it is good for your bones. Calcium in soy milk will assist in maintaining the bone health and at the same time contribute in making the bones structure stronger and prevent the fracture and maintain the joints as well.
- Reduce the Risk of Osteoporosis
Healthy and strong bones mean that the risk of osteoporosis could be reduced. However, in old ages when the absorption of calcium is no longer optimal the risk is always there but it doesn’t mean that it could be prevented. The phytoestrogen found in soy milk is effective in accelerating the absorption of calcium to prevent the loss of bone mass.
- Reduce the Risk of Anemia
As rich of iron and calcium surely soy milk could fight anemia effectively. The reason behind anemia is when your body didn’t get enough oxygen due to the amount of red blood cells in the body is not enough. Iron will make sure the production of red blood cells by improving the function of blood vessels so they will work optimally.
- Improve Blood Vessel Function
If the blood vessel function is being disturbed and then the effect could be dangerous and could lead to the fatality. The factors that cause this condition is varies from the plaques caused by excess cholesterol up to harden artery. Iron contained in soy milk has big contribution in making sure the blood vessel functions optimally while Omega 3 and Omega 6 fatty acids will protect the blood vessels by removing all the plaques as well as free radicals attack.
- Optimizing the Use of Oxygen
Your body needs oxygen eve your brain. Without which you will easily get tired and worse your body will not function properly. Oxygen is essential and red blood cells are responsible to make sure all of your body cells are oxygenized.
- Maintain Nervous System
Consuming soy milk is also able to maintain the health of nervous system. It is because soy milk is rich of vitamin B complex like riboflavin and vitamin B-12. Those two types of vitamin are contributing in maintaining the nervous system to work optimally.
- DNA Protection
Riboflavin found in soy milk is also beneficial for DNA protection. It will be functioning as antioxidant to protect your DNA from damage caused by free radicals. Surely you have known that free radicals that attack your DNA will cause a cell mutation that will lead to the rapid growth of mutated cells or cancerous cells.
- Controlling Blood Pressure
The reason why your blood pressure is raised due to the excess amount of sodium found in your body. Soy milk contains plenty of potassium which could assist in eliminating the excess sodium to lower the blood pressure level.
- Controlling Cholesterol Level
Recent studies have found that consuming soy milk regularly is effective solution to control the cholesterol level. It is because soy milk is containing zero cholesterol and opposite from dairy milk, soy milk is also free from saturated fat, instead it is rich of mono and polyunsaturated fat that beneficial in producing HDL while reducing the production of LDL as part of mechanism in maintaining the cholesterol level.
- Controlling Triglyceride Level
The same mono and polyunsaturated fat is not only good in maintaining cholesterol level by lowering the production of LDL but they are also contributing in lowering the production of triglyceride so the level could be controlled effectively and optimally to promote healthier cardiovascular system.
- Reduce the Risk of Coronary Heart Disease
Coronary heart disease caused by some aspects and one of them is the blood flow in the blood vessels are being disturbed that forces heart to work harder and artery hardened. Omega 3 and omega 6 fatty acids will contribute in making sure the healthy and relax blood vessels by removing all the dangerous substances that could cause plaques which are the main cause of clog in the coronary organ.
- Promote Weight Loss
There are some reasons why putting soy milk as part of your daily diet during your weight loss program. First is soy milk could be the source of fiber that will help you controlling your appetite. Fiber in soy milk will make you feel full a bit longer and give you the effect of satiety. Second, soy milk contains monounsaturated fat that has function to inhibit the absorption of fat inside your intestine tract.
- Reduce the Risk of Prostate Cancer
The myth said that phytoestrogen contained in soy milk could replace the T hormone in men is totally myth but the fact that it is capable to reduce the level of testosterone production has been proven scientifically. The reduced level of T hormone means the risk of prostate cancer due to excess amount of testosterone could be reduced as well.
- Reduce the Risk of Breast Cancer
Breast cancer which is commonly suffered by women after menopause could be reduced by consuming soy milk regularly to replace the lack of estrogen with phytoestrogen contained in soy milk.
- Reduce the Symptoms of Postmenopausal Syndromes
Postmenopausal syndromes caused by the rapid drop of estrogen in women body. Since everyone knows estrogen is essential hormone for women and the lack of it could cause certain conditions physically and psychologically. Phytoesterogen found in soy milk will act as the replacement of estrogen in women’s body.
- Protein Source for Vegetarian
Protein’s main source is animal product but surely animal products are off limits for vegetarians. However, still no matter you are a vegan or not your body still needs protein that’s why soy milk is an excellent replacement due to its rich content of plant based protein.
- Healthy Drink for those with Lactose Intolerance Condition
Lactose intolerance condition could be dealt with effectively just by replacing the dairy milk with soy milk. Why soy milk? Well, soy milk contains no lactose so it is safe to be consumed by those with this condition. As replacement of lactose soy milk is rich of stachyose and raffinose, types of prebiotic sugars which are beneficial for immunity system.
- Replacement Milk for those who Allergic to Cow Milk
Allergic to animal products like dairy or cow milk could cause some deficiencies that will dangerous for body. That’s why parents who found their children are allergic to dairy product should find replacement immediately so their development will not disturbed just because they cannot consume cow milk. In this matter soy milk will come in rescue since people who is allergic to soy milk is very rare.
- Natural Source of Antioxidant
Speaking of antioxidant and then you will know that soy milk is rich of isoflavon. It will act as antioxidant that will prevent cells oxidative as well as stress that will lead to serious cells damage. Damaged cells could endanger the healthy cells and stimulate the rapid growth of mutated or cancerous cells.
- Healthy Drink for Recovery after Workout
When you workout there are energy that is lost as well as fats and calories that are burnt. They are actually the point of working out but it doesn’t mean that you don’t need to recover it. Riboflavin and some enzymes contained in soy milk will contribute in getting back the energy you have lost during workout.
- Increase Muscle Mass
In body building and working out session are not only about burning fats and calories but also how to build muscle mass. As mentioned in previous point that riboflavin will beneficial to bring back energy but to building mass required protein. Soy milk which is rich in plant based protein is delicious solution after work out.
- Stronger Hair Shaft
Do you know that most products that claimed to be able in providing one layer of protection during styling is containing protein? It means that consuming soy milk which is rich of plant based protein will provide the protection that your hair needs for stronger hair shaft from the inside.
- Repairing Split Ends of Hair
For women split ends could be a nightmare since split ends will prevent them from having long and healthy hair. Soy milk have been proven to be able in repairing and maintaining cells tissue so repairing damaged hair is just another function of protein contained in soy milk.
- Natural Moisturizer for Hair
Moisturized hair will look shiner, healthier and stronger. You don’t even need to color your hair since its natural color will shine beautifully. Lack of protein will lead to some damages in cell tissues including hair. That’s why consuming soy milk regularly could contribute in moisturizing your hair.
- Increase Skin Elasticity
Protein is not only good to build muscle but it is also having important contribution in repairing damaged cells and maintain the healthy cells including skin cells. Protein will make the skin cells firm that will improve its elasticity as well.
- Reduce Wrinkles and Dark Spots
If your skin is moisturized and firm it means that wrinkles and dark spots will leave your skin in a very long time. Elasticity of skin will prevent the appearance of wrinkles and healthy skin cells will prevent the appearance of dark spots.
- Stronger and Shiner Nails
Soy milk has a lot of contribution for your nails especially for you who are currently suffering from having brittle nails. Since soy milk is good for bones and of course it is good for your nails as well. It is not only making your nails stronger and shiner but it is also able to fight fungus that causes brittle nails.
- Prevent Hearing Loss in Elderly
Hearing loss in elderly caused by the disturbance of blood supply to the ear. Soy milk is rich of iron and zinc which will make sure the circulation of blood to ear organs is undisturbed.
- Contained Antidepressant
Soy milk contains several vitamin B complex and one of them is Vitamin B6 which is beneficial to maintain and improve your mood. Besides that magnesium contained in soy milk also beneficial to raise the level of serotonin which has function as antidepressant to reduce the stress symptoms.
- Prevent Alzheimer
Lecithin is vital substances for the brain as well as phytosterols which are also beneficial to improve nerve system in the brain. Those combinations are effective to prevent Alzheimer.
- Reduce the Tumor Growth
The ability of some substances contained in soy milk that could protect, repair and even the further damage cells surely able to reduce the growth of tumor as well.
- Healthy Drink for Diabetes Type 2 Patient
Diabetes type 2 caused by the inability of body to absorb insulin to control glucose level. Soy milk contains polyunsaturated fat in good amount that will beneficial in increasing the receptor of insulin in the body.
- Healthy Drink during Pregnancy
During pregnancy a mother should make sure all the nutrients required for the fetal development are fulfilled. Soy milk contains Vitamin B complex, Vitamin C, Vitamin E, Vitamin K, folate and series of calcium and mineral which are essential in the production of red blood cells to support the optimal development of fetal.
- Stronger Dental Organ
As mentioned above that soy milk could contribute in strong bones surely it also beneficial to the health of dental organ like teeth and jaw structure.
- Reduce the Migraine Symptoms
It is true that consuming soy milk could reduce the migraine symptom as well due to the adequate amount of magnesium.
- Rich of Omega 3
If you are currently allergic to sea food but looking for another source of omega 3 fatty acid, soy milk is the solution you have been looking for.
- Protection against Arthritis
As rich in calcium and omega 3 surely soy milk is also able to provide protection toward arthritis and its symptoms.
Warning and Cautions of Consuming Soy Milk
The 40 health benefits of soy milk mentioned above are not just assumption or opinion but have been proven through researches and studies. However, there are still some aspects that you should take into consideration when it comes to soy milk products:
- You have to be caution of processed soy milk products. It is due to some additional substances that could reduce the benefits of soy milk itself like sugar and artificial flavor especially for those who have been diagnosed with diabetes or allergic to artificial flavor. That’s why choosing fresh product only is highly recommended.
- Soy products are closely related to the GMO or Genetically Modified Organism. Technology could be your friends as well as your foe. Soy with GMO will have longer endurance and surely profitable for soy farmer but the long term effect to human health of GMO is still in big question mark. That’s why for the best of your family is better for you to aware of this kind of products by choosing soy product with GMO free label only.
- As mentioned above that one of the benefits of soy milk is the amount of phytoestrogen contained. However, this substance could be harmful for those who are already sensitive to estrogen so the consumption of soy milk should be reduce or avoid.
- Though allergic reaction toward soy milk is low but you should be aware of this possibility as well to make sure that your family will be fully protected and only all the benefits that you could get from soy milk and not the opposite.
Soy milk is a delicious way to provide nutrients and healthy food for your family. Its delicious taste as well as its benefit toward human health is not something you couldn’t take for granted. Besides that soy milk is also a delicious beverage that you could enjoy in cold during summer season or warm during winter.