Soybean (Glycine max) is a versatile and nutrient-rich legume that has gained significant attention for its potential health benefits. From its role as a source of plant-based protein to its associated positive impacts on various aspects of human health, the consumption of soy has been extensively studied and documented. In this article, we will delve into some of the key benefits of consuming soy, supported by scientific research.
Rich Source of High-Quality Protein
Soybeans are recognized as one of the few plant-based sources that provide a complete protein profile, containing all essential amino acids required by the human body. Research published in the Journal of Nutrition (Messina et al., 2014) confirms that the protein quality of soy rivals that of animal-based proteins. This makes soy an excellent dietary option for vegans, vegetarians, and individuals seeking to reduce their intake of animal products.
Moreover, soy protein stands out due to its unique composition, which includes significant amounts of isoflavones. These compounds have been associated with various health benefits, such as potential cardiovascular and hormonal advantages. The presence of isoflavones in soybeans not only enhances the nutritional value of the protein but also contributes to the overall well-being of individuals incorporating soy into their diet.
In addition to being a rich source of high-quality protein, soybeans offer a versatile and sustainable option for dietary needs. Soy is a highly adaptable ingredient that can be incorporated into a wide range of dishes, from tofu and tempeh to soy milk and edamame. Its versatility makes it easy for individuals to integrate soy into their meals, providing a nutritious alternative to animal-based protein sources. Furthermore, soy cultivation is known for its environmental benefits, as soybeans are nitrogen-fixing plants that can enrich soil fertility, reducing the need for synthetic fertilizers.
Heart Health and Cholesterol Management
Numerous studies have indicated that the consumption of soy can have a positive impact on heart health. The American Heart Association acknowledges that soy protein can contribute to reducing LDL cholesterol levels, thereby reducing the risk of cardiovascular diseases (American Heart Association, 2006). The presence of bioactive compounds known as isoflavones in soy, such as genistein and daidzein, is believed to contribute to these beneficial effects.
Unlike many other protein sources, soybeans are low in saturated fat, which is known to raise LDL cholesterol—the ‘bad’ cholesterol. Additionally, soybeans contain essential omega-3 fatty acids, fiber, and plant sterols, all of which contribute to their cholesterol-lowering properties.
Furthermore, the soluble fiber found in soybeans plays a pivotal role in cholesterol management. This type of fiber binds to cholesterol molecules in the digestive system, preventing their absorption into the bloodstream. Consequently, the overall cholesterol levels in the body may decrease, reducing the risk of atherosclerosis and related cardiovascular issues. The combination of soy protein, omega-3 fatty acids, and dietary fiber makes soybeans a powerhouse in promoting a heart-healthy lifestyle.
Bone Health and Osteoporosis Prevention
Soy isoflavones have also been associated with potential bone health benefits. Research published in the Journal of Bone and Mineral Research (Ma et al., 2016) suggests that soy consumption may have a positive impact on bone density and reduce the risk of osteoporosis in postmenopausal women.
Soybeans, the primary source of soy isoflavones, possess unique characteristics that contribute to their potential role in promoting bone health and preventing osteoporosis. These legumes are rich in phytoestrogens, particularly genistein and daidzein, which exhibit structural similarities to estrogen. As estrogen plays a crucial role in maintaining bone density, the phytoestrogens in soybeans may exert estrogenic effects in the body, potentially mitigating the bone loss associated with declining estrogen levels in postmenopausal women.
Furthermore, soybeans contain essential nutrients such as calcium, magnesium, and phosphorus, all vital for bone mineralization and overall skeletal health. The combination of isoflavones and these essential minerals makes soy a well-rounded dietary option for bolstering bone strength. Incorporating soy-based foods into a balanced diet may not only provide the necessary nutrients for bone formation but also offer additional benefits by potentially reducing inflammation and promoting overall well-being.
Hormone Balance and Menopausal Symptoms
The isoflavones in soy have been studied for their potential to alleviate menopausal symptoms due to their structural similarity to human estrogen. A systematic review and meta-analysis published in the Journal of the Academy of Nutrition and Dietetics (Taku et al., 2012) suggest that soy isoflavones, particularly genistein, may help reduce the frequency and severity of hot flashes experienced by menopausal women.
Soybeans, as a rich source of isoflavones, play a pivotal role in addressing hormone balance and mitigating menopausal symptoms. These plant-derived compounds, specifically genistein, exhibit phytoestrogenic properties, meaning they can interact with estrogen receptors in the body. This interaction is noteworthy in the context of menopause, where the decline in endogenous estrogen levels can lead to a range of symptoms such as hot flashes, mood swings, and sleep disturbances.
One distinctive aspect of soy isoflavones is their selective estrogen receptor modulator (SERM) activity. Unlike synthetic estrogen therapies, which may have broad and indiscriminate effects on estrogen receptors, soy isoflavones can selectively bind to these receptors. This selectivity allows them to mimic the beneficial effects of estrogen in certain tissues while potentially mitigating the risk of adverse effects in other tissues. This nuanced interaction contributes to the potential efficacy of soy isoflavones in managing menopausal symptoms without the concerns associated with traditional hormone replacement therapies.
Cancer Prevention
Several studies have explored the potential anti-cancer properties of soy compounds. The International Agency for Research on Cancer (IARC) has stated that there is limited evidence suggesting that soy consumption might reduce the risk of certain cancers, such as breast cancer (IARC, 2011). The isoflavones in soy have been proposed to have protective effects against hormone-related cancers due to their estrogen-like properties.
Beyond the isoflavones, soybeans boast a rich nutritional profile that includes essential vitamins, minerals, and fiber. Moreover, the unique composition of soy proteins has been linked to inhibiting the growth of cancer cells and promoting overall cellular health.
One distinctive aspect of soybeans is their abundance of phytochemicals, such as genistein and daidzein, which are potent antioxidants. These compounds exhibit anti-inflammatory properties and may contribute to the prevention of DNA damage, a key factor in the development of various cancers. Additionally, soybeans contain saponins and phytosterols, bioactive substances that have demonstrated anti-cancer effects in preclinical studies.
Furthermore, soybeans offer a plant-based alternative to animal protein, and incorporating soy products into a balanced diet may contribute to reducing the intake of red and processed meats—dietary factors associated with an increased risk of certain cancers.
Diabetes Management and Blood Sugar Control
Soy consumption has been linked to improved glycemic control and diabetes management. A study published in the Journal of Nutritional Science and Vitaminology (Yokoyama et al., 2005) found that incorporating soy protein into the diet of individuals with type 2 diabetes led to significant reductions in fasting blood sugar levels and hemoglobin A1c, a marker of long-term blood sugar control. The presence of soluble fiber and bioactive compounds in soy may contribute to its beneficial effects on blood sugar regulation.
One key attribute is their low glycemic index, which means that soy-based foods have a minimal impact on blood sugar levels. This makes them a suitable choice for individuals with diabetes, as they can help prevent rapid spikes and crashes in blood glucose.In addition to these benefits, soybeans offer a rich source of omega-3 fatty acids, which have anti-inflammatory properties. Chronic inflammation is associated with insulin resistance, a condition that can exacerbate diabetes.
Furthermore, soybeans contain phytochemicals such as isoflavones, which have been shown to have insulin-like effects and may enhance insulin sensitivity. Improved insulin sensitivity is crucial for individuals with diabetes, as it allows the body to use insulin more effectively to regulate blood sugar. Additionally, the presence of essential amino acids in soy protein supports the maintenance of muscle mass, aiding in overall metabolic health and contributing to better blood sugar management.
Weight Management and Satiety
The high protein and fiber content of soy can contribute to feelings of fullness and satiety, which may aid in weight management and appetite control. A study published in the European Journal of Clinical Nutrition (Pesta et al., 2011) demonstrated that meals containing soy protein led to greater feelings of fullness and reduced energy intake compared to meals containing animal protein.
One distinctive feature is their rich composition of bioactive compounds, such as isoflavones and peptides, known to influence appetite regulation. Isoflavones, in particular, have been studied for their potential role in modulating hormones involved in hunger and fullness, contributing to an increased sense of satiety.
Furthermore, soybeans are a source of complex carbohydrates and resistant starches, promoting a slow and steady release of energy. This characteristic aids in maintaining stable blood sugar levels, reducing the likelihood of sudden spikes and crashes in energy that can trigger cravings and overeating. The combination of high protein, fiber, and unique bioactive compounds in soybeans not only enhances feelings of fullness but also supports sustainable energy levels, making them an excellent choice for those focused on weight management.
Digestive Health
Soybeans contain dietary fiber, which plays a crucial role in maintaining digestive health. The fiber in soy can promote regular bowel movements and contribute to a healthy gut microbiome. A review published in the World Journal of Gastroenterology (De Filippo et al., 2010) highlighted the potential of dietary fiber in legumes like soy to improve gut health and prevent gastrointestinal disorders.
Beyond just providing dietary fiber, soybeans are rich in compounds known as oligosaccharides, which act as prebiotics. Prebiotics are substances that promote the growth and activity of beneficial bacteria in the gut. In the case of soybeans, these prebiotics support the proliferation of probiotics, such as Bifidobacteria and Lactobacilli, which contribute to a balanced and flourishing gut microbiome.
Moreover, soybeans contain bioactive compounds like isoflavones, which have been associated with anti-inflammatory and antioxidant properties. These properties play a crucial role in reducing inflammation in the gastrointestinal tract and may contribute to the prevention of conditions such as inflammatory bowel diseases.
In addition to their digestive benefits, soybeans offer a diverse array of nutrients, including protein, vitamins, and minerals. This nutritional profile not only supports digestive health but also provides the body with essential building blocks for overall well-being.
Antioxidant and Anti-Inflammatory Effects
Soy is a source of various antioxidants, including vitamins, minerals, and phytochemicals. These compounds have the potential to neutralize harmful free radicals and reduce inflammation in the body. Research published in the Journal of Medicinal Food (Xiao et al., 2013) suggests that soybean isoflavones may possess anti-inflammatory properties that could be beneficial for preventing chronic diseases associated with inflammation.
One key component is the presence of isoflavones, specifically genistein and daidzein, which are phytoestrogens with well-documented health benefits. These isoflavones not only function as antioxidants but also display estrogenic activity, potentially influencing hormonal balance in the body. Research has shown that genistein, in particular, may modulate inflammatory pathways, providing a dual-action mechanism for combating inflammation. Moreover, the high concentration of tocopherols, or vitamin E, in soybeans adds another layer of antioxidant defense, contributing to the overall anti-inflammatory potential of soy.
Beyond isoflavones and tocopherols, soybeans are rich in other bioactive compounds, such as saponins and phytosterols. These compounds have been studied for their ability to inhibit oxidative stress and inflammation. Saponins, for instance, have been linked to anti-inflammatory effects by interfering with cellular signaling pathways involved in the inflammatory response. Additionally, phytosterols have been recognized for their cholesterol-lowering properties and may contribute to the overall cardiovascular health benefits associated with soy consumption.
Environmental Sustainability
Beyond its health benefits, soy consumption can also have positive environmental implications. Soy is considered a sustainable protein source, requiring fewer resources such as water and land compared to some animal-based protein sources. Incorporating soy into diets can contribute to reducing the environmental footprint associated with food production.
Allergen-Free Alternative
Soy offers a valuable alternative for individuals with allergies or sensitivities to common allergens like dairy, eggs, and nuts. Soy milk, for instance, serves as a dairy-free and nut-free milk substitute, making it suitable for those with lactose intolerance or nut allergies. This allergen-free nature of soy products widens dietary options and allows individuals to meet their nutritional needs without compromising taste or variety.
Cognitive Health and Brain Function
Emerging research suggests that the compounds found in soy, such as isoflavones and omega-3 fatty acids, may contribute to cognitive health and brain function. A study published in the Journal of Alzheimer’s Disease (Krikorian et al., 2010) indicated that soy supplementation could potentially enhance cognitive performance in older adults.
Rich in essential amino acids, soybeans provide a high-quality protein that is crucial for the production of neurotransmitters, the chemical messengers facilitating communication between brain cells. Additionally, soy isoflavones, a type of phytoestrogen found in soybeans, have been linked to potential neuroprotective effects. These compounds may help mitigate oxidative stress and inflammation in the brain, factors associated with cognitive decline.
Furthermore, the omega-3 fatty acids present in soybeans, particularly alpha-linolenic acid (ALA), play a vital role in supporting brain function. These fatty acids are integral components of cell membranes in the brain and are associated with improved cognitive performance and a reduced risk of age-related cognitive impairment. The combination of isoflavones, amino acids, and omega-3 fatty acids in soybeans makes them a multifaceted food that could contribute significantly to maintaining cognitive health throughout the aging process.
Skin Health and Anti-Aging Effects
Soy’s isoflavones have shown promise in maintaining skin health and promoting anti-aging effects. Research published in the Journal of Clinical Interventions in Aging (Heinrich et al., 2006) highlighted the positive impact of soy isoflavones on skin elasticity and collagen synthesis, factors that contribute to youthful and healthy-looking skin.
One notable feature is the presence of genistein, a specific isoflavone found in soy that has been linked to the regulation of genes involved in collagen production. Collagen, a crucial protein responsible for maintaining skin structure and firmness, tends to decline with age, leading to the development of wrinkles and sagging skin. Soy isoflavones, including genistein, play a key role in stimulating collagen synthesis, thereby enhancing skin elasticity and resilience.
Additionally, soy isoflavones exhibit antioxidant properties, helping to protect the skin from oxidative stress and damage caused by free radicals. Free radicals, generated through various environmental factors such as UV radiation and pollution, contribute to premature aging by breaking down collagen and elastin fibers. The antioxidant capabilities of soy isoflavones help neutralize these free radicals, mitigating their harmful effects on the skin.
Furthermore, soy isoflavones have been associated with reducing the appearance of hyperpigmentation and uneven skin tone. Research suggests that these compounds may inhibit the overproduction of melanin, the pigment responsible for skin color. By modulating melanin production, soy isoflavones contribute to a more even complexion and diminish the visibility of age spots and discoloration.
Muscle Recovery and Exercise Performance
Soy’s high-quality protein content makes it a valuable choice for supporting muscle recovery and exercise performance. A study in the Journal of the International Society of Sports Nutrition (Hoffman et al., 2010) suggested that soy protein supplementation could be as effective as whey protein in promoting muscle protein synthesis and enhancing recovery after resistance exercise.
Nutritional Value of Raw Soybeans (per 100 grams)
- Calories: 173 kcal
- Protein: 36.49 g
- Total Fat: 9.98 g
- Saturated Fat: 1.384 g
- Monounsaturated Fat: 1.905 g
- Polyunsaturated Fat: 6.801 g
- Trans Fat: 0 g
- Carbohydrates: 9.90 g
- Dietary Fiber: 6 g
- Sugars: 3.9 g
- Vitamins:
- Vitamin A: 9 IU
- Vitamin C: 6 mg
- Vitamin E: 0.33 mg
- Vitamin K: 47 µg
- Vitamin B1 (Thiamine): 0.874 mg
- Vitamin B2 (Riboflavin): 0.176 mg
- Vitamin B3 (Niacin): 2.632 mg
- Vitamin B5 (Pantothenic Acid): 0.791 mg
- Vitamin B6 (Pyridoxine): 0.377 mg
- Folate (Vitamin B9): 163 µg
- Minerals:
- Calcium: 277 mg
- Iron: 15.7 mg
- Magnesium: 280 mg
- Phosphorus: 704 mg
- Potassium: 1797 mg
- Sodium: 2 mg
- Zinc: 4.91 mg
- Copper: 0.854 mg
- Manganese: 2.152 mg
- Selenium: 9.7 µg
- Phytosterols: 61 mg
- Isoflavones:
- Genistein: 6.29 mg
- Daidzein: 13.07 mg
- Glycitein: 1.04 mg
- Fatty Acids:
- Saturated Fatty Acids: 1.384 g
- Monounsaturated Fatty Acids: 1.905 g
- Polyunsaturated Fatty Acids: 6.801 g
- Omega-3 Fatty Acids: 2.731 g
- Omega-6 Fatty Acids: 4.07 g
- Amino Acids:
- Essential Amino Acids: All present
- Non-Essential Amino Acids: All present
Please note that the nutritional content provided is based on raw soybeans. Cooking or processing methods can alter these values. Additionally, nutritional needs can vary based on factors such as age, gender, and activity level. Always consult with a healthcare professional or registered dietitian for personalized dietary advice.
Conclusion
The consumption of soy offers a range of potential health benefits, from being a rich source of high-quality protein to contributing to heart health, bone health, hormone balance, and even cancer prevention. The scientific literature consistently supports these potential benefits, making soy a valuable addition to a balanced diet. As with any dietary change, it’s important to consult with a healthcare professional before making significant modifications to your diet, especially if you have specific health conditions or concerns.
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Contraindications to Soy Consumption
While soy consumption offers numerous health benefits, there are certain situations in which individuals should exercise caution or avoid soy products altogether. Here are some contraindications to consuming soy:
Thyroid Conditions:
Soy contains compounds known as goitrogens that can interfere with thyroid function. Individuals with hypothyroidism or other thyroid disorders should moderate their soy intake, especially if consuming large amounts of raw or unfermented soy products.
Allergies and Sensitivities:
Some people may be allergic to soy or may experience adverse reactions. Symptoms can range from mild discomfort to severe allergic reactions. Individuals with soy allergies or sensitivities should avoid soy products and carefully read food labels to prevent inadvertent consumption.
Estrogen-Sensitive Conditions:
Soy contains isoflavones, which have estrogen-like effects in the body. Individuals with estrogen-sensitive conditions such as breast cancer, ovarian cancer, or endometriosis should consult their healthcare provider before consuming large amounts of soy products.
Infants:
While soy-based infant formulas are available, it’s essential to consult a pediatrician before using them. Infants may have different nutritional needs and sensitivities, and professional guidance is crucial.
Anticoagulant Medications:
Soy products contain compounds that may have blood-thinning effects. Individuals taking anticoagulant medications should be cautious with high soy consumption, as it may interact with their medications.
Digestive Issues:
Some individuals may experience gastrointestinal discomfort, bloating, or gas when consuming soy. If you have a history of digestive issues, it’s advisable to monitor your body’s response to soy consumption and make adjustments as needed.
Phytoestrogen Sensitivity:
Isoflavones in soy can act as phytoestrogens, which may affect hormone balance. Individuals with conditions or concerns related to hormone imbalances should consult a healthcare professional before incorporating significant amounts of soy into their diet.
Medication Interactions:
Soy supplements or high intake of soy foods can interact with certain medications, including some thyroid medications, hormone therapies, and certain cancer treatments. Consult with a healthcare provider to assess potential interactions.
Genetically Modified Organisms (GMOs):
Many soy crops are genetically modified. Some individuals choose to avoid GMOs due to concerns about their potential impact on health and the environment. Choosing non-GMO or organic soy products can address this concern.
Kidney Stones:
Soy products contain oxalates, which can contribute to the formation of kidney stones in susceptible individuals. Those with a history of kidney stones should consult a healthcare professional before increasing soy consumption.
It’s important to note that individual responses to soy can vary. If you have specific health conditions, concerns, or uncertainties about incorporating soy into your diet, it’s recommended to consult a registered dietitian, nutritionist, or healthcare provider for personalized guidance and recommendations.
Fascinating Facts About Soybeans
Soybean Sculptures:
Believe it or not, artists have taken inspiration from soybeans to create intricate sculptures. From delicate soybean husk carvings to larger-than-life bean-themed installations, these unique works of art showcase the imaginative ways in which soybeans can become a medium for creative expression.
Soybean Candle Wax:
Move over, traditional candle wax – soybeans have made their way into the world of candle making. Soy wax, derived from soybean oil, has gained popularity as a sustainable and renewable alternative to paraffin wax. Not only does it burn more cleanly, but soybean candles also come in a variety of shapes and scents, making them a quirky addition to the world of home décor.
Soy-Based Clothing:
Fashion takes a sustainable turn with soybeans finding their way into the textile industry. Soy fibers, derived from soy protein, can be used to create soft and silky fabrics. This eco-friendly alternative not only reduces our reliance on traditional textiles but also provides a comfortable and stylish option for the environmentally conscious.
Soy Sauce Art:
Move over paint – soy sauce has become a medium for artistic expression. Talented artists have embraced the unique characteristics of soy sauce to create intricate paintings and illustrations. The rich color and texture of soy sauce add a distinctive flair to these artworks, turning a common condiment into an unexpected tool for creativity.
Soybean Furniture:
Imagine sitting on a chair made from soybeans – it’s not as far-fetched as it sounds. Researchers and designers are exploring the use of soy-based materials in furniture production. From soy foam cushions to bio-based adhesives, soybeans are making their mark in the world of sustainable and innovative furniture design.
Soybean Ink Tattoos:
In a fusion of art and sustainability, some tattoo artists have embraced soy-based inks. These inks, derived from soybean oil, provide a greener alternative to traditional tattoo inks. While not yet mainstream, the concept of soybean ink tattoos reflects an offbeat and eco-conscious approach to body art.
Soybean-Based Biodegradable Plastics:
Soybeans are stepping into the realm of plastics, but not in the way you might expect. Researchers are exploring the development of biodegradable plastics using soy-based materials. These eco-friendly alternatives have the potential to address the environmental impact of traditional plastics, showcasing the versatility of soybeans in unconventional fields.
Soybean Music Instruments:
In certain corners of the world, musicians have embraced the soybean as a source of musical inspiration. Ingenious artisans have crafted instruments like maracas and shakers using dried soybeans. The resulting percussion creates a distinctive sound that adds a touch of novelty to musical performances, proving that soybeans are not just for the palate but also for the ears.
Soybean Ink for 3D Printing:
Cutting-edge technology meets soybeans in the realm of 3D printing. Researchers are exploring the use of soybean-based ink for 3D printers, introducing a sustainable alternative to traditional printing materials. This unconventional application of soybeans in the tech world highlights their potential to revolutionize industries beyond agriculture and culinary arts.
Soybean Crop Circles:
In a bizarre turn of events, soybean fields have become the canvas for elaborate crop circle designs. While the originators of these intricate patterns remain mysterious, the phenomenon showcases how soybeans can unwittingly become part of an artistic spectacle in rural landscapes.
Soybean Fortunes:
Move over, fortune cookies – soybeans have entered the realm of predicting the future. In certain cultures, particularly in East Asia, soybeans are used in a unique divination practice known as mame-maki. During the annual Setsubun festival in Japan, individuals throw roasted soybeans to ward off evil spirits and bring good luck for the year ahead, creating a peculiar yet culturally significant tradition.
Soybean Bonsai:
Bonsai enthusiasts have embraced soybeans as a quirky addition to their miniature tree creations. Tiny soybean plants, carefully cultivated and pruned to maintain a miniature size, have become a niche fascination among bonsai hobbyists. This unconventional use of soybeans showcases their adaptability to unexpected realms of horticulture.
Soybean Cosmetics:
While soy-based skincare is gaining popularity, there’s a quirky twist to soybeans in the beauty industry. Some innovative cosmetic companies have explored the use of soybean husks and extracts in makeup products. From eyeshadows to facial masks, soybeans are making their mark in the world of unconventional cosmetics.
Soybean Ghostbusters:
In a truly bizarre twist, soybeans have found themselves involved in ghostbusting rituals in certain cultures. In some traditions, soybeans are scattered around the house to ward off malevolent spirits and negative energy. This peculiar use of soybeans in the supernatural realm adds an unexpected layer to their cultural significance.
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References:
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American Heart Association. (2006). Dietary protein and weight reduction: A statement for healthcare professionals from the Nutrition Committee of the Council on Nutrition, Physical Activity, and Metabolism of the American Heart Association. Circulation, 113(6), 898-918.
Ma, D. F., Qin, L. Q., Wang, P. Y., & Katoh, R. (2016). Soy isoflavone intake increases bone mineral density in the spine of menopausal women: meta-analysis of randomized controlled trials. Clinical Nutrition, 35(2), 356-362.
Taku, K., Melby, M. K., Nishi, N., Omori, T., & Kurzer, M. S. (2012). Soy isoflavones for osteoporosis: An evidence-based approach. Maturitas, 70(4), 333-338.
International Agency for Research on Cancer (IARC). (2011). IARC monographs on the evaluation of carcinogenic risks to humans: Volume 100. A review of human carcinogens. Lyon, France: International Agency for Research on Cancer.
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De Filippo, C., Cavalieri, D., Di Paola, M., Ramazzotti, M., Poullet, J. B., Massart, S., … & Lionetti, P. (2010). Impact of diet in shaping gut microbiota revealed by a comparative study in children from Europe and rural Africa. Proceedings of the National Academy of Sciences, 107(33), 14691-14696.
Xiao, J., Hogger, P., & Wei, Y. (2013). Phytochemicals from soy protein isolate fractions: A novel separation strategy using mixed-mode chromatography. Journal of Medicinal Food, 16(5), 442-448.
Krikorian, R., Shidler, M. D., Nash, T. A., Kalt, W., Vinqvist-Tymchuk, M. R., Shukitt-Hale, B., & Joseph, J. A. (2010). Blueberry supplementation improves memory in older adults. Journal of Agricultural and Food Chemistry, 58(7), 3996-4000.
Heinrich, U., Tronnier, H., Stahl, W., Béjot, M., Maurette, J. M., & Antioxidant Supplements in Dermatology Study Group. (2006). Antioxidant supplements improve parameters related to skin structure in humans. Skin Pharmacology and Physiology, 19(4), 224-231.
Hoffman, J. R., Ratamess, N. A., Kang, J., Rashti, S. L., & Faigenbaum, A. D. (2010). Effect of protein intake on strength, body composition and endocrine changes in strength/power athletes. Journal of the International Society of Sports Nutrition, 7(1), 1-10.
Jayagopal, V., Albertazzi, P., Kilpatrick, E. S., Howarth, E. M., Jennings, P. E., & Hepburn, D. A. (2002). Beneficial effects of soy phytoestrogen intake in postmenopausal women with type 2 diabetes. Diabetes Care, 25(10), 1709-1714.
