Michael T. Murray, N.D., Joseph E. Pizzorno, N.D.
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 The isoflavones (such as genis-tein) and phytosterols of soybeans produce a mild estrogenic effect. One cup of soybeans provides approximately 300 mg of isoflavone. This level would be the equivalent to about 0.45 mg of conjugated estrogens, or one tablet of Premarin.14 However, while estrogen replacement therapy may increase the risk of getting cancer, the consumption of soy foods is associated with a significant reduction in the risk of getting cancer. |
| Isoflavononoids (or isoflavones) bind to estrogen receptors. Their weak estrogenic action actually exerts an antiestrogenic effect, as it prevents the binding of the body's own estrogen to the receptor. In addition, phytoestrogens may reduce the effects of estrogens on the body by stimulating the production of SHBG so that the estrogen is bound and subsequently less potent.8 Soy, as well as other legumes, nuts, and seeds, is also a good source of phytosterols (plant compounds similar in structure to human hormones) which may aid in the manufacturer of steroid hormones, including testosterone. |
Dr. Julian Whitaker
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| Genistein and daidzein, types of isoflavones found in soybeans, help balance hormones and defend against cancer. Indoles and sulphoraphane in broccoli detoxify carcinogens. Many phytochemicals also have potent antioxidant activity, including proanthocyanidins from grape seeds and lycopene from tomatoes.
Eating plant foods also may help prevent cognitive decline in your later years. A study published in 1998 in the Journal of Neuroscience found that certain fruits and vegetables actually improve memory. |
Robert S. McCaleb, Evelyn Leigh, and Krista Morien
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 Urinary excretion of isoflavones increased in those taking red clover, compared with the placebo group.
One important drawback in this study was the small sample size of 17 participants, which included a placebo group of just 3 women. Researchers did not subject data from the placebo group to statistical analysis, due to the group's small size. Interestingly, the placebo group originally included 5 women before 2 dropped out, citing a return of "intolerable menopausal symptoms requiring hormone-replacement therapy."
No side effects were reported in the red clover group. |
Stephanie Beling
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 The likely reason is the high content of isoflavones, especially genistein, in soy foods. In addition to containing genistein, soy is a complete protein; it contains all the essential amino acids, but unlike animal protein, soy has cholesterol-lowermg effects.
Phytochemicals can do more than defend against cancer; they can also counterattack. Indol?-carbinol, found in cabbage, cauliflower, and other cruciferous vegetables, triggers enzymes that keep the form of estrogen linked to breast cancer from predominating. |
| PowerFood
Phytochemicals
Benefits
Beans and other legumes
Soy and soy products
Phytosterols, isoflavones, protease inhibitors, saponins, B vitamins, calcium, fiber
Flavonoids, phytosterols, saponins, protease inhibitors, fiber
Lower LDL cholesterol, anticancer enzymes, alter harmful hormone pathways, aid elimination, promote healthy digestive system.
Lower heart disease risk, fight cancer (especially hormone-related cancers in prostate, breast, and ovaries), useful in diabetes, may reduce menopause symptoms. |
Larry Trivieri, Jr.
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 In preliminary studies, synthetic isoflavones, such as ipri-flavone, have also shown effectiveness in slowing bone loss.37
Some health practitioners also recommend calcium supplements. Michael T. Murray, N.D, of Issaquah, Washington, recommends the more soluble forms—calcium citrate, calcium lactate, and calcium aspartate. Combinations of calcium and other minerals are also prescribed. Recommended quantities of calcium range from approximately 800 mg to 1,500 mg per day, a significantly wide range that is still debated. Dr. |
The Editors of Prevention Magazine Health Books
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 Soy products, such as tofu and the texturized vegetable protein often added to ground meat, contain natural plant chemicals called isoflavones. Studies indicate that these chemicals may help flush artery-damaging cholesterol out of your body. have all heard that a diet in which you get less than 25 percent of your calories from fat is best. But for someone with high cholesterol, that's not the case. Research has shown that a diet too low in fat will lower not only your level of damaging LDL but also your level of beneficial HDL. |
| Soy products such as tofu contain isoflavones, which ate naturally occurring substances that may prevent the formation of plaque on attery walls.
Don't forget the garlic. Several studies indicate that one-half to one clove of garlic, eaten daily, can significantly lowet total cholesterol. High cholesterol is a major risk factor for heart disease. heart attack risk by 52 percent, a diet rich in vitamin C reduced risk by 43 percent, and a diet rich in beta-carotene, one of the nutrients that give orange and yellow vegetables their color, reduced risk by 38 percent. |
Henry Pasternak, D.V.M., C.V.A.
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 The soy isoflavones and other chemicals inhibit thyroid peroxidase, a key thyroid enzyme.
If you are thinking that this might be a good treatment for feline hyperthyroidism, it is unlikely that cats will ingest enough soy protein to be of benefit; however, research in this area might prove interesting. Unfortunately, the inhibition of thyroid per-oxidase-catalyzed reactions results in decreased levels of circulating thyroid hormones, which lead to increased secretion of TSH by the anterior pituitary. |
Dr. Gary Null
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 They include: Soybeans, soy products, and lima beans. isoflavones and phytoestrogens found in soybeans, soy products, and lima beans protect against cancer. The low incidence of breast cancer among Japanese women is largely attributed to the widespread use of soybeans. Flax. The omega-3 fatty acids in flax seeds and oil protects against breast cancer.
Fish. Fish high in omega-3 include salmon, tuna, sardines, mackerel, and herring.
Cruciferous vegetables. Vegetables such as broccoli, cauliflower, and Brussels sprouts contain cancer-fighting substances. Mushrooms. |
Robert S. McCaleb, Evelyn Leigh, and Krista Morien
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| Studies show that isoflavones bind to estrogen receptors but do not fully stimulate their nuclei, suggesting that their action is both milder and safer.26
Cancer Prevention
Although evidence for soy's anticancer effects is limited to epidemiological (population) and laboratory studies, the research is promising. In Asian countries, the risk of developing cancer is much lower than in Western nations. Migration studies consistently show that when Asian people move to the United States and adopt a standard American diet, they lose their protection against many forms of cancer. |
| The oestrogenic activity of red clover isoflavones and some of their degradation products. Journal of Endocrinol-o5/f962;24: 341-348.
9. Martin PM, Horwitz KB, Ryan DS, et al. Phytoestrogen interaction with estrogen receptors in human breast cancer cells. Endocrinology 1978; 103(5):1860-1867.
10. Hoult JRS, Paya M. Pharmacological and biochemical actions of simple coumarins: natural products with therapeutic potential. General Pharmacology 1996; 27(4): 713-722.
11. Beckham N. Phyto-oestrogens and compounds that affect oestrogen metabolism— part II. |
| In Asia, the average person consumes 25 to 45 mg of isoflavones daily, primarily derived from soy, compared with just 1 to 3 mg a day in the United States. In Japan, isoflavone intake often reaches 200 mg daily.
Fortunately, many Americans are beginning to see soybeans as more than just bland blocks of tofu. In 1996, sales of all soy foods were expected to top two billion dollars in the United States. Sales of soymilk alone are growing by nearly 40 percent annually. |
the Editors of FC&A Medical Publishing
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 The most common flavonoids are called flavonols, flavones, and isoflavones. Large studies prove that people who regularly eat foods rich in flavonoids are much less likely to develop heart disease or have a stroke than those who avoid such foods. Also, the flavonoids in green tea have shown an amazing ability to reduce the risk of cancer.
Organosulfur compounds. Garlic, the best-known food containing these, makes your immune system stronger, destroys germs, and keeps cancer-causing substances from forming. Isothiocyanates are a type of organosulfur compound found in cruciferous vegetables. |
Robert S. McCaleb, Evelyn Leigh, and Krista Morien
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| During the final 5 weeks, the dosage for the red clover group was increased to two tablets (80 mg isoflavones) daily. At the beginning of the study, all women were free of obvious cardiovascular disease. Participants were required to discontinue the use of any drugs or supplements that might affect cardiovascular health for at least 6 weeks prior to treatment, and were instructed to avoid eating isoflavone-rich legumes throughout the study. |
Bradley J. Willcox, D. Craig Willcox, and Makoto Suzuki
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 Miso saponins, flavonoids
White miso (low-sodium)
(mosdy isoflavones)
3-
Dried bonito omega-3 fat
Bonito broth powder
4-
Carrots and carrot tops carotenoids, flavonoids
Carrots and carrot leaves
5-
Sanpin tea catechin (a flavonoid)
Jasmine tea
6.
Goya (bitter melon) mormordin protein
Bitter melon or zucchini
7-
Konbu (dried kelp) lignans
Dried kelp
8.
Cabbage indoles
Cabbage
9-
Nori (dry seaweed) lignans
Seaweed sheets
10.
Onions flavonoids, allylic
Onions sulfides
11.
Bean sprouts flavonoids
Bean sprouts
12. |
John Robbins
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 There are in foods at least a thousand substances —phytochemicals, bioflavonoids, carotenoids, retinols, isoflavones, lycopene, genistein, and so on —that have anti-cancer, anti-heart disease, and anti-aging properties. Where are these important substances found? With few exceptions, they are in fruits, vegetables, grains, and beans, including soy products.
New studies provide additional mechanisms and insights to help understand why a plant-based diet is more healthful than one high in animal protein. |
Stephen T., M.D. Sinatra
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 Other important phytonutrients to include in your arsenal are isoflavones from soybeans; thiocyanates from cabbage, broccoli, and kale; quercetin from onions, garlic, and leeks; polyphenols from green tea and grapes; and saponins from beans and legumes.
5. Eat raw almonds and, if you can find them, apricot kernels on a daily basis. These are high in laetrile (vitamin B-17), which has been shown to be an anticancer agent. Some studies, however, have refuted the anticancer potential of laetrile.
6. Take coenzyme Q10 in the range of 360 to 400 mg daily. |
Daniel B. Mowrey, Ph.D.
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 Content of estrogenic isoflavones in red clover (trifolium pratense) cultivated in sand with different mineral supplies " Deutsche Tieraerztliche Wochenschrift, 74(5), 118-120, 1967;
6 Leung, AY Encyclopedia of Common Natural Ingredients.
New York, 1980.
7. Fitzpatrick, F.K. "Plant substances active against mycobacter-ium tuberculosis." Antibiotics and Chemotherapy, 4(5), 528-536, 1954.
8. Sporn, A. & Schobesch, 0."Toxicity of nordihydroquaiaretic acid." Igiena (Bucharest), 15(12), 725-726, 1966.
9. Olivetto, E.P. "Nordihydroguaiaretic acid: a naturally occurring antioxidant. |
Laurie Deutsch Mozian, M.S., R.D.
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 The kudzu plant is one of the richest documented sources of the isoflavones genistein and daidzein. Kudzu is a vine that grows wildly in the southern parts of the United States. The kudzu plant is being investigated as a treatment for alcoholism due to its ability to affect alcohol metabolism with its large quantity of daidzin, a compound closely related to the isoflavone daidzein. Most of the kudzu sold in the United States is imported from Asia. Kudzu can be used to make puddings and thicken gravies. It has been used as a remedy in Asia for centuries and is essential in macrobiotic cooking. |
| The combination of soymilk with kuzu delivers a hefty dose of isoflavones.
YIELD: 4 SERVINGS
6 tablespoons kuzu powder*
2 cups chocolate flavored soymilk
2 teaspoons maple syrup
*You can pulverize the starch commonly found in health-food stores with a mortar and pestle or coffee grinder into a powder.
1. In a small bowl, mix the kuzu powder with 4 tablespoons of the soymilk until dissolved.
2. Put the remaining soymilk in a small saucepan over low heat. Stir in the kuzu mixture and maple syrup. Stir constantly until thickened.
3. Pour into 4 dessert cups and chill before serving. |
| Kuzu Drink
This drink might be helpful for someone trying to kick an alcohol crav ing, due to its high content of isoflavones, particularly daidzein.
YIELD: 1 SERVING
1 tablespoon kuzu 1 tablespoon tamari (natural soy sauce)*
1 cup water
*Tamari can be purchased from an Asian foods store or health-food store.
1. Dissolve kuzu in 3 tablespoons of the water. Once the kuzu is dis solved, pour in the remaining water.
2. Heat over low heat, and stir until thickened.
3. Add tamari, and drink warm.
Nutritional information per serving:
Calories: 40 Carbohydrates: 8. |
| Phytochemical-Rich Foods That Help Fight PMS
Legumes, such as soy foods, flaxseeds, and certain whole grains, which are rich in lignans, could be very useful in reducing the levels of potent circulating estrogen in women with an abundant estrogen supply. The isoflavones and lignans in beans and whole grains will compete with a woman's own estrogen for attachment to estrogen receptors. Plant estrogen compounds have the powerful ability to attach to estrogen receptors but are milder acting than human estrogen. |
| Some studies suggest that genistein inhibits bone breakdown, and others show that isoflavones stimulate bone formation. Animal studies show that soymilk accelerates intestinal calcium absorption. If you are depending on tofu as a source of calcium, check the label to ensure that calcium is added. It is often used to set the tofu into a firm consistency. Adding two to three ounces of legumes a day to your diet is a good start to promoting bone health.
Flaxseeds
Another edible source of phytoestrogen is flaxseed. |
Bradley J. Willcox, D. Craig Willcox, and Makoto Suzuki
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| Hechima lutein
Zucchini
'3-
Raw soybeans flavonoids
Frozen soybeans or soy nuts
(mostly isoflavones)
14.
Imo (purple saponins, lignans,
Sweet potatoes, sweet potato) carotenoids, lycopene, purple potatoes vitamin E i5-
Sweet peppers flavonoids, vitamin C
Green peppers
STEP 2: EAT TEN WHOLE GRAINS DAILY (Seven to Thirteen Servings)
Diets high in whole grains decrease risk for heart disease, stroke, diabetes, and cancer. We spoke at length about whole grains earlier in the previous chapter. |
Stephanie Beling
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| Studies on menopausal women show that the bioflavonoids found in large quantities in green leafy vegetables, in cruciferous vegetables, and in fruits, as well as the isoflavones in soy, act as weak estrogens to relieve or prevent the symptoms of menopause.
The bioflavonoids also have a unique ability to bond to collagen, the glue that holds human cells together, and to inhibit the enzymes that break down collagen. Eating PowerFoods rich in bioflavonoids can help return flexibility to the skin, the arteries, capillaries, joints, and other tissues by restoring collagen. |
Robert S. McCaleb, Evelyn Leigh, and Krista Morien
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| Interestingly, the isoflavones in opened containers of soymilk and tofu appear to change to this more desirable form as they sit in the refrigerator. At least one company has begun offering a fermented soy supplement in tablet form. Because tempeh and miso are whole foods made from the entire soybean, they also contain high levels of dietary fiber, protein, and a whole range of health-enhancing components—some known and others perhaps still to be discovered.
History
Before soybeans were a food for people, they were planted on fallow land as a valuable food for the soil. |
Andrew Chevallier
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 Coumestrol and the isoflavones closely mimic estrogen within the body.
History & Folklore A staple food in much of Asia, soy has become one of the world's most important food crops. Medicinal Actions & Uses Although the soy bean has only a mild medicinal action, it is helpful in stimulating the circulation and acting as a general detoxicant. In Chinese medicine, the sprouts are thought to help relieve "summer heat" and fever.
Glycyrrhiza uralensis syn. G. viscida (Leguminosae)
Gan Cao
Description Perennial herb growing to 3 ft (1 m). |
Marion Nestle
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 Investigators wondered, for example, whether isoflavones separately or with proteins might be responsible for the low rates of menopausal symptoms and breast cancer among Asian women. They also suggested that American women should eat more soy foods in order to gain such benefits.24
As early as 1981, researchers reported that soy proteins reduced blood cholesterol levels, and soon proposed soy proteins as a means of treating high blood cholesterol. |
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