What Are Isoflavones Found In?

Edamame is high in isoflavones.

Isoflavones are found only in certain plants and are known as phytochemicals, which are naturally occurring compounds that may have health benefits. Isoflavones also are a type phytoestrogen, meaning they mimic the effects of estrogen produced in the body. The protective qualities isoflavones may have against conditions ranging from cancer to osteoporosis are debatable.

Soybeans

Isoflavones are found in their greatest concentration in soybeans and soy products. A half a cup of soybeans contains about 47 mg of isoflavones. Multiple products made from soybeans also contain high concentrations of isoflavones. For example, a cup of soy milk contains 30 mg of isoflavones, while one soy hot dog has about 11 mg of isoflavones. The greater the concentration of soy in a product, including soy breakfast cereals, soy baby formulas and soy cheese, the more isoflavones it contains.

Edamame

Edamame are immature soybeans boiled in their pods and eaten, often as a snack. Half a cup of edamame contains around 12 mg of isoflavones. Edamame is also high in protein, carbohydrates and fiber. In Japan, edamame is served with sea salt.

Red Clover

Red clover is used to make teas or isoflavone supplements. The isoflavone contents of red clover is about 21 mg per 100 grams. In a study published in the March 2008 issue of "Menopause International," researchers found that red clove isoflavone supplements are safely tolerated by women with a family history of breast cancer. Because of the estrogenic properties of isoflavones, the researchers in the study wanted to see if women who took the supplements would experience the same negative consequences that can accompany estrogen therapy, such as increased breast density.

Pistachio nuts

Certain nuts, legumes and grains have small amounts of isoflavones, but among those with slightly higher concentrations are pistachios. There are about 3.63 mg of isoflavones in a handful or 3.5 ounces of pistachios. Pistachios are also associated with other health benefits, such as lowering your LDL, or bad'cholesterol, while also increasing levels of your HDL, or good cholesterol.

References

• Linus Pauling Institute: Soy Isoflavones
• USDA: USDA Database for the Isoflavone Content of Selected Foods
• Menopause International: Red clover isoflavones are safe and well tolerated in women with a family history of breast cancer
• University of Maryland Medical Center: Red clover