Osteoporosis is a debilitating condition that reduces bone density and strength. This disease is startlingly common in postmenopausal women. Luckily, a study conducted by researchers from the University of Missouri (Mizzou) has found that eating soy and natural soy-based products strengthens bones in women of all ages.

The study compared the bones of female lab mice that were fed on a soy diet and mice that were fed on corn. Batches of mice were fed either a soy- or corn-based diet over 30 weeks, with their weight being checked at the end of every week. They also tested bone strength, took blood samples and did many other tests. Upon inspection of the microscopic structures of their bones, the full analysis of the research team concluded that the lab mice who were fed a soy-based diet had stronger leg bones than the mice that were fed on a corn-based diet.

The study also found that whole-bone strength and bone stiffness were significantly improved thanks to the soy-based diet.

“The findings suggest that all women might see improved bone strength by adding some soy-based whole foods, such as tofu and soy milk, to their diet,” said lead author of the study Pamela Hinton, professor of nutrition and exercise physiology and director of the Nutritional Sciences Graduate Studies program of Mizzou. “We also believe that soy-based diets can improve metabolic function for postmenopausal women.”

Hinton believes more research is needed. More studies need to be done to figure out the underlying molecular mechanisms that make increased soy intake beneficial to the bones.

The benefits of a soy-based diet on bones is well documented in other studies. The International Osteoporosis Foundation even recommends a soy-based diet “for people who want to add more plant-based protein and calcium to their diets.”

Many experts agree that this is due to the large amount of isoflavones (often referred to as phytoestrogens) which are beneficial to bone health.

Other health benefits of soy-based foods

Apart from improving bone health, soy and many natural soy products also have other health benefits. It is a great source of many nutrients such as protein, folate, manganese, phosphorus, magnesium, potassium, copper, zinc and iron. It’s also filled with vitamins B3, B6, C and E. It also contains a lot of prebiotic fiber.

Along with improving the bone health of women, soy is also known to reduce the other symptoms of menopause. Specifically, it can lower risk of symptoms related to the decreasing levels of estrogen that happen during menopause, such as hot flashes. In one review of 35 studies, soy-based isoflavone supplements increased estrogen levels in postmenopausal women by around 14 percent. In another review, this time of 17 studies, postmenopausal women who took soy isoflavone supplements had a decreased incidence of hot flashes by 20.6 percent and had a 26.2 percent decrease in the severity of menopause symptoms.

Several other studies have also been done showing that consuming soy improves cholesterol levels. Specifically, it lowers the levels of low-density lipoproteins, or “bad” cholesterol and increases the levels of high-density lipoproteins, “good” cholesterol. These effects are found to be heightened thanks to the prebiotic fiber in the soy.

Furthermore, it’s been found that soy is able to improve fertility outcomes in women who are attempting to conceive.

Soy are a rich source of nutrients and will enhance your bone health. Just be sure you’re eating the right kind of soy, as more than 90 percent of the soy produced in the United States has been genetically modified in ways that destroy its ability to provide you with health benefits. Many of these GMO soy products have even been found to contain glyphosate residue. If you’re looking to actually improve your health, make sure you stick to organic non-GMO soy.

Sources include:

MedicalNewsToday.com

IOFBoneHealth.org

Healthline.com