"Isoflavones
Soy is the best source of isoflavones for cost, concentration and availability. It must be said, however, that not all the products deriving from the seeds of this legume are equally rich in it. The best sources are tofu, tempeh, miso, milk, flour, and soy protein. Oil, ice cream and soy-based hamburgers, on the other hand, are low in isoflavones.
How to use
How many to take with the Diet?
Most of the studies conducted to ascertain the properties of soy have involved the administration of 40-60 grams of soy protein per day. This dose has been shown to be effective in reducing hot flashes, although on average it took four to six weeks to achieve the first tangible results.
Supplements
If you decide to use soy isoflavone supplements, an intake of between 60 and 80 mg per day is recommended, although some authors recommend higher dosages.
However, there is little evidence that isoflavone supplements have the same effects as foods rich in these substances. Pending further investigations, it should be borne in mind that in the field of phytotherapy the active ingredient (eg isoflavones) isolated from its phytocomplex (eg the "set of substances contained in soy) shows, at the same dose, almost always a" less effective. This is the same reason why doctors say it is better to meet your vitamin needs by consuming fruits and vegetables regularly rather than by taking specific supplements.
Foods rich in Isoflavones
An average serving of traditional soy-based foods provides 20 to 30 mg of isoflavones.
Isoflavones (tot.)
(mg / 100 g)
mg per average serving
equivalent to (g)
Side effects
These foods or isoflavone supplements rarely have toxic effects or cause side effects. According to the latest studies, even the reports on the possible goitrogen effect would be groundless.
If you decide to increase the intake of soy-based foods, it is still a good idea to do so gradually, to give the intestinal flora time to adapt to the new food.
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