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Soy beans are powerhouse of calories essential for the human body. Check out nutrition benefits of soy bean

Soy Bean Nutrition

Classified as a plant legume, soy beans are mostly found in Southeast Asia. They are available in a variety of sizes as well as colors, right from black to brown and yellow to mottled. In terms of content, soy beans comprise of considerable amounts of alpha-linolenic acid, omega-6 fatty acid and the isoflavones; genistein and daidzein. While the isoflavones present reduce the risk of developing certain cancers, the protein helps in lowering cholesterol levels. The genistein, an isoflavone found in soybean, protects the body from plague disease. Apart from this, it also contains all the essential fatty acids, calcium, magnesium, lecithin, riboflavin, thiamin, fiber, folic acid and iron. Furthermore, soy beans are an imperative source of vegetable oil and protein. Most of the soy products act as perfect replacements for meat and dairy products specifically required for the vegans and vegetarians. Soy protein qualifies as one of the cheapest forms of dietary protein. For children, soy beans are effective in their growth and development. To know more about the nutritional value of soy beans, browse through the following lines.

Soy Bean Nutritional Value

Nutritional Values Of Soybeans (Per 100g)

Nutrients Nutritional Value
Water 8.5 g
Energy 416 kcal
Protein 36.5 g
Fat (total lipid) 19.9 g
Fatty acids, saturated 2.9 g
Fatty acids, mono-unsaturated 4.4 g
Fatty acids, poly-unsaturated 11.3 g
Carbohydrates 30.2 g
Fiber 9.3g
Ash 4.9g
Isoflavones 200 mg
Calcium 277 mg
Iron 15.7 mg
Magnesium 280 mg
Phosphorus 704 mg
Potassium 1797 mg
Sodium 2.0 mg
Zinc 4.9 mg
Copper 1.7 mg
Manganese 2.52 mg
Selenium 17.8 µg
Vitamin C (ascorbic acid) 6.0 mg
Thiamin (vitamin B1) 0.874 mg
Riboflavin (vitamin B2) 0.87 mg
Niacin (vitamin B3) 1.62 mg
Panthotenic acid (vitamin B5) 0.79 mg
Vitamin B6 0.38 mg
Folic acid 375 µg
Vitamin B12 0.0µg
Vitamin A 2.0µg
Vitamin E 1.95 mg

Benefits Of Soybeans

Calories & Fat
Soy beans are a powerhouse of calories essential for the human body. 1/2-cup serving of soy beans contains a 100 calories. This makes it top the list of snacks as it aptly fits into the ideal snack calorie spectrum—100 to 200 calories. Soy beans can also be added in the diet by sprinkling it over salads and to soups and casseroles. One serving of soy beans contains 3 g of fat as well.

Protein
For vegans and vegetarians, Soy beans are the most reliable sources of protein, replacing beef and poultry. A ½ cup portion of soy beans contains 8 g of protein thus, making it a perfect food for those who are looking to lose weight. A regular intake of protein-rich foods provides your body with energy and helps in building muscles and producing enzymes and hormones. As per experts, a meal should include 46 to 56 g of protein each day. It also provides the body with all the required amino acids.

Carbohydrates & Fiber
Regular consumption of soy beans provides your body with 9 g of carbohydrates per serving. The ideal amount of carbohydrates for a meal plan is 130 g and along with it, your body receives 3 to 4 g of fiber, a type of carbohydrate which is not easily digested in the body. Instead, it moves all through the digestive system where it helps in promoting bowel health, preventing constipation, diarrhea and other conditions. Try including 25 to 38 grams of fiber in your diet on a daily basis.

Vitamins & Minerals
Soy beans are a rich source of Vitamin C. As the body does not store this vitamin, it is essential to have Vitamin C diet on a regular basis so that your body obtains everything it requires. It also contains iron and its consumption provides the body with the 8 percent that is required. The iron content in the beans helps in making red blood cells which promotes high oxygen levels in the body.

Other Benefits
Soy beans have numerous health benefits as they are rich in protein, vitamins and minerals and carbohydrates and fiber. Hope this article familiarizes you with some of them.