According to Dr. Doan Vinh Binh from the Medical Information Center at Tam Anh General Hospital in Ho Chi Minh City, one cup (172 grams) of boiled soybeans contains approximately 31 grams of protein. This protein plays a crucial role in enzyme activity and lipid metabolism, both of which are vital for liver health. In addition, soybeans are packed with vitamins, minerals, antioxidants, and bioactive compounds that aid in detoxification and enhance liver function.
The main proteins in soybeans—glycinin and conglycinin—make up about 80% of the total protein content. These proteins assist in lipid metabolism, provide essential amino acids, and support the repair and regeneration of liver cells, thereby helping to maintain healthy liver function.
Here is how incorporating soybeans into your diet can benefit your liver:
1. Reduces liver damage
Soybeans are rich in isoflavones, compounds with powerful antioxidant properties. Isoflavones help reduce oxidative stress, a major contributor to liver cell damage. They also regulate apoptosis, or programmed cell death, helping shield liver cells from harmful agents.
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A bowl of soybeans and a glass of soy milk. Illustration photo by Pexels |
2. Enhances fat metabolism in the liver
Lecithin, found in soybeans, plays an important role in fat metabolism. It aids in reducing fat accumulation by boosting the production of lipoproteins, which transport fats out of the liver. This can help prevent fatty liver disease.
Soy-derived lecithin has also been shown to lower total cholesterol and triglyceride levels, while increasing HDL (“good”) cholesterol. It further supports liver health by regenerating cell membranes and preventing liver fibrosis.
3. Helps prevent inflammation
Soybeans contain saponins, compounds that offer anti-inflammatory and antioxidant effects. Saponins help protect liver cells from toxins such as carbon tetrachloride and acetaldehyde—the latter of which accumulates after alcohol consumption and is known to damage liver tissue and contribute to cirrhosis.
4. Supports overall liver function
Several vitamins in soybeans—including vitamins E, K, and B6—are essential to liver health. Vitamin E protects cells from oxidative damage, while vitamins K and B6 are involved in blood clotting, bile production, and the metabolism of proteins and amino acids.
Dr. Binh emphasized that for optimal liver health, it is important to maintain a healthy lifestyle: limit alcohol consumption, avoid smoking, eat a balanced diet rich in vegetables and lean protein, exercise regularly, and undergo routine health checkups.
He also noted that supplementing with natural herbal extracts can further support liver function. For example, compounds extracted from wasabia and silybum marianum (milk thistle) have been found to regulate Kupffer cells, which are involved in the liver’s detoxification process, thereby enhancing its protective capabilities.
