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Genistein is part of a group of compounds called isoflavones, which is present in soybeans and in some other foods such as beans, chickpeas and peas.
Gynestein is a powerful antioxidant and, therefore, has several health benefits, from inhibiting the growth of cancer cells, to preventing and helping in the treatment of some degenerative diseases such as Alzheimer's.
Although gynestein can be consumed through source foods, it can also be taken in the form of a supplement, which can be found in supplement stores and natural products.
Regular consumption of good amounts of genistein has the following health benefits:
1. Protect against cancer
Genistein has been shown to have a protective effect mainly against breast, colon and prostate cancers. In women who are still menstruating, it works by regulating the excess of the hormone estrogen, which can end up causing changes in cells and cancer.
2. Reduce the symptoms of menopause
In menopausal women, genistein acts as an estrogen-like compound, which relieves menopausal symptoms, especially excessive heat, and reduces the risk of cardiovascular disease and osteoporosis, which are frequent consequences in postmenopausal women.
3. Reduce cholesterol
Genistein is a potent antioxidant that works by reducing the levels of LDL cholesterol in the blood, which is the bad cholesterol, by increasing the levels of HDL, which is the good cholesterol. This effect protects blood vessels against the appearance of atherosclerosis, which are fatty plaques that clog blood vessels and cause problems such as heart attack and stroke.
4. Strengthen the immune system
Genistein and other isoflavones are powerful antioxidants, so they work by strengthening the immune system and bringing benefits such as preventing cell changes that lead to cancer, reducing the loss of proteins in the body and regulating the life cycle of cells.
These effects, in addition to preventing diseases, also help to prevent premature aging and the increase of expression marks on the skin.
5. Prevention of diabetes
Genistein works by stimulating the production of insulin, a hormone responsible for stimulating the reduction of glycemia, which the blood sugar content. This effect occurs both with the supplementation of the soy protein itself and with the use of tablets with its flavonoids, which must be taken according to medical advice.
Recommended amount of genistein
There is no specific quantity recommendation for genistein. However, there is a daily recommendation for intake of soy isoflavones, which include genistein, and which varies between 30 to 50 mg per day.
In any case, it is always important to have the guidance of a doctor when using any type of supplement.
Food sources of genistein
The main sources of genistein are soy beans and their derivatives, such as milk, tofu, miso, tempeh and soy flour, also known as kinako.
The following table shows the amount of isoflavones and genistein in 100 g of soy and its derivatives:
Food | Isoflavones | Genistein |
Soya beans | 110 mg | 54 mg |
Degreased flour of soy | 191 mg | 57 mg |
Wholemeal flour | 200 mg | 57 mg |
Textured Protein of soy | 95 mg | 53 mg |
Soy protein isolate | 124 mg | 62 mg |
However, these concentrations vary according to the variety of the product, the growing conditions of the soybean and its processing in the industry. See all the benefits of soy.