How Can You Benefit the Miracles of Soybean Oil?
Have you consumed soybean oil before? The answer is definitely yes because it is considered the most widely used vegetable oil in our kitchens as essential cooking oil. Through a simple extraction process, soybean oil has been extracted from the seeds of the soybean (Glycine max). In fact, after an advanced refining-drying process, soybean oil is used as a base element for printing inks (soy ink) and as an oil for painting.
The use of soybean dates back to the 11th century when edible soybean oil was extracted from soybeans grown in the eastern parts of northern China. Historical documents from China show that soybean was widely used and valued as a source of soybean oil.
Nutritional Facts About Soybean Oil
Just one spoonful of soybean oil can contain 103 calories and 14 grams of fat, out of which 2 grams are saturated fatty acids. However, no carbohydrates and sodium are present in this oil. As well, soybean oil is a good source of vitamins, including vitamin E, choline, and vitamin B, where it contains about 1 mg, as well as 24 micrograms of vitamin K.
Furthermore, an important mineral content includes calcium, copper, manganese, magnesium, phosphorus, zinc, selenium, and iron, all of which are necessary for a healthy body. Consuming soybean oil in moderation is a great way to maintain good health.
What Is the Nutritional Value of Soybean Oil?
In terms of nutritional value, soybean oil contains the following elements per 100 grams.
| Nutritional value | Soybean Oil (1) |
| Total lipid (fat) | 94.6 g |
| Vitamin E (alpha-tocopherol) | 12.2 mg |
| Vitamin E (Tocopherol, beta) | 1.8 mg |
| Vitamin E (Tocopherol, gamma) | 70.4 mg |
| Vitamin E (Tocopherol, delta) | 22 mg |
| Fatty acids, total saturated | 14.9 g |
| Fatty acids, total monounsaturated | 22.1 g |
| Fatty acids, total polyunsaturated | 57.6 g |
| Stigmasterol | 55.4 mg |
| Campesterol | 58 mg |
| Beta-sitosterol | 153 mg |
Nutritional Value of Soybean:
| Nutritional value | Soybean |
| Water | 67.5g |
| Energy | 147kcal |
| Energy | 614kJ |
| Protein | 13g |
| Total lipid (fat) | 6.8g |
| Ash | 1.7g |
| Carbohydrate, by difference | 11g |
| Calcium, Ca | 197mg |
| Iron, Fe | 3.55mg |
| Magnesium, Mg | 65mg |
| Phosphorus, P | 194mg |
| Potassium, K | 620mg |
| Sodium, Na | 15mg |
| Zinc, Zn | 0.99mg |
| Copper, Cu | 0.128mg |
| Manganese, Mn | 0.547mg |
| Selenium, Se | 1.5µg |
| Vitamin C | 29mg |
| Riboflavin | 0.175mg |
| Niacin | 1.65mg |
| Pantothenic acid | 0.147mg |
| Vitamin B-6 | 0.065mg |
| Folate, total | 165µg |
| Folate, food | 165µg |
| Folate, DFE | 165µg |
| Vitamin A, RAE | 9µg |
| Vitamin A, IU | 180IU |
| Fatty acids, total saturated | 0.786g |
| Fatty acids, total monounsaturated | 1.28g |
| Fatty acids, total polyunsaturated | 3.2g |
| Tryptophan | 0.157g |
| Threonine | 0.516g |
| Isoleucine | 0.57g |
| Leucine | 0.926g |
| Lysine | 0.775g |
| Methionine | 0.157g |
| Cystine | 0.118g |
| Phenylalanine | 0.586g |
| Tyrosine | 0.464g |
| Valine | 0.576g |
| Arginine | 1.04g |
| Histidine | 0.348g |
| Alanine | 0.582g |
| Aspartic acid | 1.51g |
| Glutamic acid | 2.43g |
| Glycine | 0.539g |
| Proline | 0.607g |
Taking Soybean Oil in Food
As part of the 85 million tons of oil produced worldwide each year, soybean oil has many important uses. As for soybean oil, it is one of the best oils for cooking since it will not lose its taste or oxidize easily at high temperatures. Therefore, it is suitable for cooking in normal proportions.
Some Other Uses of Soybean Oil
Soybean oil is one of the oils sold in bottles and can also be used for many other culinary purposes, e.g.
- Used to maintain the quality of chocolate and cocoa butter in confectionery.
- Soybean oil is often used to make mayonnaise, salad dressings, and margarine.
- Partially hydrogenated soybean oil is used in the food industry with high juice content.
The benefits of soybean oil include a number of properties to improve immune system health with the ability to reduce cholesterol levels in the blood, these include:
- Balancing Your Cholesterol Levels
Cholesterol is a fat-like substance that the body needs to produce hormones and other substances that are necessary for healthy digestion. Your body produces the cholesterol you need itself. However, there are foods that contain cholesterol, causing an increase of bad cholesterol in your blood.
High cholesterol levels in the blood can increase the likelihood of coronary heart disease. However, the fatty acids contained in soybean oil help regulate the concentration of cholesterol in the blood, and the Omega-3 fatty acids lower the concentration of bad cholesterol, thereby reducing the risk of various diseases such as stroke and heart attack.
- High in Antioxidants
The body normally produces free radicals as a result of normal cellular metabolism. More specifically, free radicals are produced in the body when food is converted into energy. They also play an important role in achieving homeostasis and cell signaling. However, environmental factors such as sunlight, air pollution, and cigarette smoke can increase free radical levels.
Having increased levels of free radicals can lead to disease and irreparable damage to cells. This is also known as oxidative stress.
The antioxidants found in soybean protect the cells from the effects of free radicals. One of the important antioxidants, vitamin E, can reduce free radicals, preventing the formation of free radicals that are produced when fat grows and can prevent the development of serious diseases such as cancer and cardiovascular disease.
Soybean oil is rich in vitamin E, a powerful antioxidant that helps the body fight free radicals and promotes a healthy immune system that fights bacteria and viruses. This vitamin has an important role in the formation of red blood cells and helps the body metabolize vitamin K.
- Improve your heart health
The omega-3 fatty acids found in soybean oil help maintain healthy heart and brain cells, and the essential fatty acids in the diet protect the heart from a number of diseases, including stroke and heart attack, if the body does not produce enough omega-3 fatty acids.
Foods rich in omega-3 acids include salmon, mackerel, sardines, and tuna. Omega-3 fatty acids reduce the risk of heart arrhythmias by reducing triglycerides, a type of fat that accumulates in the blood and clogs blood vessels and arteries.
- Improve Your Bone Health
The vitamin K found in soybean oil has a significant role in keeping us healthy, however, a number of studies have shown that vitamin K can help to improve bone health. In people with osteoporosis, vitamin K increases bone density, which leads to bone growth and reduces the risk of fractures.
Soybean oil contains vitamin K, promoting bone healing and regeneration and preventing osteoporosis and other bone-related diseases. In fact, it can alleviate the symptoms of osteoarthritis.
Several studies have shown that soybean oil can relieve the symptoms of the disease, and a blend of soybean oil and avocado oil can help inhibit pro-inflammatory chemicals and promote connective tissue regeneration. It has also been found to reduce the risk of damage to the cells that line the joints (known as synovial cells), which can be beneficial.
Cooking with soybean oil is one of the best decisions you can make because vitamin K plays a role in preventing blood clots from forming, which stops bleeding. Besides vitamin K, soybean oil also contains iron and zinc, which help strengthen bones.
- Helps Promote Your Skin’s Health
Soybean oil stimulates the production of new cells in the body, improves the skin’s healing process, and prevents early signs of aging such as fine lines and wrinkles.
As mentioned earlier, soybean oil contains vitamin E, which helps to improve skin elasticity and retain moisture. It also contains Omega-3 fatty acids, which have a positive effect on clear skin. Furthermore, Vitamin E reduces inflammation in the body and skin, which contributes to keeping the body healthy and improves the youthfulness of the skin.
Because vitamin E regenerates cells, soybean oil can also be used to treat acne scars and wrinkles and is considered an excellent way to protect the skin from harmful sun rays. When you are looking for a natural anti-aging solution to achieve good results and improve the overall appearance of your skin.
- Improving Your Cognitive Performance
Alzheimer’s disease is one of the major cognitive disorders that can lead to behavioral, thinking, and memory problems. Usually, the symptoms of Alzheimer’s disease occur gradually and worsen over time.
Most people over 65 develop Alzheimer’s disease, although the disease is not just a sickness of old age. In fact, the most common symptom of Alzheimer’s disease is problems remembering information. The most recent studies indicate that daily intake of vitamin E may slow the progression of Alzheimer’s disease. It protects cells from oxidative stress damage caused by free radicals.
However, the brain is sensitive to oxidative stress, especially as we age. Vitamin E slows cognitive decline. In addition, vitamin K protects brain cells and helps maintain good mental health, and daily consumption of soybean oil may help prevent chronic diseases such as Alzheimer’s.
- Eye Health
Several studies have shown that healthy Omega-3 fatty acids help maintain eye health and prevent dry eye syndrome as well as macular degeneration. In fact, dry eye is a condition caused by a low refractive index of the tear fluid and macula that is a common cause of blindness.
Omega-3 fatty acids increase the production of eye fluid and reduce the risk of high intraocular pressure. Among the foods rich in omega-3 fatty acids are salmon, sardines, mackerel, tuna, cod liver oil, and herring oil. While Soybean oil contains 7% omega-3 fatty acids and is good for the eyes as it promotes vision and protects against macular degeneration.
- Prostate Health
Soybean oil has a positive effect on the prostate gland, improving men’s urinary symptoms and preventing prostate cancer. Although it is the second most common cancer in men, soy products such as tofu and soy milk can reduce the risk of prostate cancer by up to 70%. Men who eat a diet rich in soy get regular access to isoflavones, which are found in most liquid soy products. This means that soy products can promote prostate health, provide hormonal balance and reduce the risk of cancer.
- The Bug Alarms
Soybean oil acts as an insect repellent and protects the skin from the shock of an insect bite for several hours. To ward off mosquitoes, simply apply soybean oil directly to the skin. Soybean oil does not only nourishes the skin but also contributes to cell repair.
- For Healthy Hair
Many people consume soy in various forms to keep their hair healthy and use soybean oil on their hair to keep it shiny and smooth. Soybean oil is rich in high-quality fatty acids, vitamins, and minerals that help strengthen hair. As well as many hair care products contain this ingredient as a cheap solution to hair problems.
Soybean oil contains high levels of vitamin E, which helps to fight the effects of free radicals and promote a healthy scalp and can also be used to improve the moisturizing properties of the hair. It can be mixed with a conditioner suitable for all hair types to achieve excellent results.
Benefits of Soybean Oil for Men
Soybean oil is mainly made up of polyunsaturated fats, a type of fat that has a number of positive effects on men’s heart health.
- Some studies have shown that replacing saturated fats in the diet with polyunsaturated fats can reduce the risk of heart disease;
- A large review of eight studies found that the risk of heart disease was reduced by 10% when participants replaced 5% of their total daily calories from saturated fats with polyunsaturated fats;
- Replacing saturated fats with polyunsaturated fats can also lower levels of bad LDL cholesterol, an important risk factor for heart disease;
- In addition, soybean oil contains Omega-3 fatty acids, which can help reduce inflammation and prevent heart disease.
Soybean Oil Side Effects for Men
Although soybean oil offers great health benefits, it also has some drawbacks, especially for men.
- Because it acts in the same way as female estrogen, it can affect the male reproductive system;
- It reduces the number of sperm in a man’s semen.
Benefits of Soybean Oil for Women
Just one tablespoon (15 ml) of soybean oil contains 25 micrograms of vitamin K. A single dose provides about 20% of the recommended daily requirement, which is very important for women.
- Vitamin K is probably best known for its blood-clotting properties, but it also plays an important role in regulating bone metabolism;
- Studies have shown that vitamin K is necessary for the synthesis of certain proteins, such as osteocalcin, which is essential for maintaining bone mass.
- Breast augmentation: By mixing soybean oil with fenugreek oil, we get a good mixture for breast augmentation. Fenugreek oil contains estrogen, which is responsible for stimulating the hormone prolactin, thus enlarging and tightening the breasts.
- A study of 2591 women found that low vitamin K intake was associated with lower bone density in women;
- A two-year study of 440 women also found that a daily intake of 5 mg of vitamin K was associated with a lower risk of fracture;
- In addition, an animal study showed that feeding soybean oil for two months reduced inflammatory markers and balanced blood and bone mineral levels, suggesting that it may help prevent bone loss.
Side Effects of Soybean Oil for Women
Soybean oil can have adverse effects, especially for women, which are described here:
- It contains isoflavones, which act like estrogen and can promote the growth of breast cancer in the body;
- It has a negative effect on the thyroid gland and produces hormones that inhibit the absorption of iodine needed by the female body;
- the absorption of iodine, which is necessary for a woman’s body.