Soy foods are a very hot area in nutrition research. Researchers are looking at an important component of soy called phytoestrogens, molecules in plants that can act like weak human estrogens in our bodies. Phytoestrogens are an information source for your body, protecting it from cancer and disease and easing symptoms of menopause. Phytoestrogens, called isoflavones, are not only found in soy, but also red clover, alfalfa, and whole grains.

Like with phytochemicals mentioned above in fruits and vegetables, phytoestrogens do not work as well in isolation; it's best to eat the whole food to reap the greatest benefit and take the least risk. Research on phytoestrogen supplements isn't conclusive, and you have to be careful with dosages. Taken in quantity, these powerful plant estrogens can have adverse effects on the body.

Whole soy has a blood lipid lowering effect, not soy sauce or soy oil; we're talking tofu (½ cup), soymilk (1 cup), miso (2 Tbs) or whole soybeans (1/2 cup). Those amounts provide about 25 grams of soy protein, an amount shown in research to reduce the risk of coronary heart disease.

Phytoestrogens can also:

1) Reduce the incidence and severity of hot flashes. Japanese women have no word for hot flashes! And they have lower rates of osteoporosis, heart disease and cancer of breast and reproductive organs.

2) Limit extent of osteoporosis and bone loss due to estrogen-mimicking effect. Our bodies lose estrogen as we age. Estrogen is important in helping our bodies maintain bone. Without it, more calcium is lost from bone.

3) Increase cognitive function - this is under debate

4) Lower cancer risk - be careful, because phytoestrogens can have both protective and stimulatory effects. Not recommended after estrogen-dependent cancer treatment. But no clear evidence exists showing a causal effect of cancer in pre or postmenopausal women. Meaning that phytoestrogens don't cause these cancers.

5) Increase fiber and antioxidants and decrease saturated fats and cholesterol. Soy is one of the most complete plant proteins and an excellent substitute for meat.

In 25 grams of soy protein, you're getting about 50 milligrams of isoflavones. By eating two to three servings of soy per week, you can easily reap the health benefits of this important food. If you are taking an isoflavone supplement keep these numbers in mind to prevent your taking too much in an isolated form.