Isoflavones: Anti-Inflammatory Properties and 3 Vegan Recipes to Boost Your Intake
By: Charlotte Myers
In this next section of my blog series about incorporating vegan dishes into your supplementary endometriosis health routine to help manage your pain, I want to talk about how inflammation is connected to endometriosis, how the anti-inflammatory compound isoflavones predominantly found in a vegan diet has the potential to combat inflammation, and also share three of my own recipes that can help you boost your isoflavones intake!
Before beginning new eating habits, we recommend speaking with your healthcare provider before making any drastic changes to your diet and to also figure out which diet works best for your body. Also, there is no shame in eating meat! This article is merely meant to accommodate those who are vegan, those interested in the benefits of veganism, and those who are looking to incorporate vegan recipes into their diets. Enjoy!
The Relationship Between Endometriosis and Inflammation
People who suffer from endometriosis typically experience a chronic state of inflammation. However, it is not clear whether the inflammation causes the endometriosis or if the endometriosis results from existing inflammation. It's your typical scenario of what came first, the chicken or the egg?
Regardless, there is a strong relationship between inflammation and endometriosis, which makes it worth considering a reduction in inflammation as a means to alleviating endometriosis symptoms. Like vitamin levels, inflammation is something that may be able to be managed through nutrition. Some foods contain components that are effective in mitigating inflammation, while others promote it. Foods like alcohol, red meat, caffeine, gluten, and saturated and trans fats promote inflammation and can contribute to painful symptoms.
While some of the things we choose to put into our body may have negative effects on inflammation, some may provide relief. When looking to ease inflammatory symptoms, eating more plant foods can be a good place to start. Edible plants contain phytoestrogens, which include compounds like isoflavones that alleviate inflammation. But what exactly is an isoflavone? Good question! An isoflavone is a crystalline compound that is found in many plants in the form of glycosides, which bind with sugar to perform various functions in the body.
Common Sources of Isoflavones and How They Reduce Inflammation
According to an article published in the medical journal called Nutrients, isoflavones are a class of flavonoids that exhibit antioxidant, anticancer, antimicrobial, and anti-inflammatory properties.
They especially help reduce inflammation by decreasing the production of inflammatory molecules. Research supports that people with endometriosis can reduce their risk of developing advanced endometriosis by consuming isoflavones. Puerarin is a particular isoflavone that has demonstrated anti-inflammatory function in the cells of endometriosis patients. It is derived from a Chinese medicinal herb called Radix puerariae and has been studied as a potential suppressant for endometrial tissue. To grow and thrive, endometrial tissue requires estrogen. If deprived of estrogen, tissue growth has the potential to stop or even revert. Puerarin is a key player in this situation because it can subdue the enzymes that support estrogen production.
Just as foods can contribute to pain, they also play a role in easing it. There is plenty of nutrition out there that fights against inflammation, and to do so, the best way is to consume a well-balanced and nutrient-dense diet.
Plant-based foods that are vitamin and mineral-rich are typically best for reducing inflammation. These include fibrous foods, iron-rich foods, and foods rich in essential fatty acids. It is also important to include foods rich in antioxidants, which are found in colorful fruits and vegetables. Isoflavones often overlap with these types of foods and are particularly useful when dealing with inflammation.
Also, isoflavones consumption is common around the globe, particularly in Asian countries in which the consumption of soy products is high. Soy products are naturally rich in isoflavones, and typically make a good anti-inflammatory food choice.
Is Soy Really That Bad For Us?
Soy is broadly studied and discussed because it has both estrogenic and anti-estrogenic effects on the body. While fear has been sparked about the influence of soy on the body thanks to its intricate ways of effecting us, the takeaway from research done on soy is that its effects on human health are consistently neutral or positive.
Soy is a complete and nutrient-dense source of protein that contains all nine of the essential amino acids. Additionally, diets that are rich in soybeans are promoters of cognitive function, prevention of osteoporosis and some cancers, improve immune functions, and are supportive of menopausal health. Soy is a good option for a safe and health-promoting source of protein, and it is consistently considered a healthier alternative to red and processed meats.
What to Eat to Increase Your Isoflavones Intake
There is an abundance of food sources that are rich in isoflavones. These foods are widely accessible and recognized around the world. Most commonly, isoflavones are found in legumes, nuts, and seeds; with soy being one of its main sources. Here is a list of health-forward plant foods that are rich in isoflavones:
Tofu
Soy milk
Soy bean sprouts
Miso
Tempeh
Natto
Soy sauce
Chickpeas
Fava beans
Pistachios
Peanuts
Split peas
Kidney beans
Pinto beans
White beans
Sunflower seeds
Walnuts
Recipes to Help You Increase Your Isoflavones Intake
Snack: Trail Mix
Serves 3-4
Ingredients:
½ cup peanuts
½ cup pistachios, shelled
¼ cup sunflower seeds
¼ cup dried cranberries or raisins
Directions:
Add all ingredients to a bowl or bag and mix together with a spoon or by shaking. Enjoy this crunchy snack anytime!
Meal: Collard Green Tempeh Wraps
Serves 2
Ingredients:
1 cup tempeh, cubed (Sometimes tempeh can be difficult to find in Swedish grocery stores. While I prefer tempeh, tofu is a perfect alternative that is more easily accessible, and it is also rich in isoflavones!)
2 garlic cloves, minced
Juice from 1 large lemon, or about 4 tablespoons
Dash of salt and pepper
1 cup water
4 large collard green leaves (These can be difficult to find in the shop, but any large dark leafy green can work. The number of leaves you use will depend on the type and size.)
1 bell pepper cut into thin slices
1 shallot or ½ medium red onion, sliced thinly
1 handful of soybean sprouts
Any other veggies are great fillers too. I suggest mushrooms, tomatoes, red cabbage, or fava beans.
Optional toppers: soy sauce, brown rice miso
Directions:
Dice the tempeh block into small square pieces. To a medium-sized bowl, add the tempeh cubes, lemon juice, garlic, salt, and pepper. Let marinate for several minutes while preparing the rest of the ingredients.
In a large frying pan, add 1 cup of water over high heat. Once the water is simmering, add the collard greens, one leaf at a time, to the water. Use tongs to carefully submerge the leaf for 5-10 seconds and carefully set aside. Repeat this with all four collard green leaves. It may be helpful to place a paper towel between the leaves on a plate as they are set aside.
Remove the water from the frying pan, and turn the heat to medium. Pour the tempeh marinade onto the pan and sauté until golden brown.
Once the leaves have cooled slightly, carefully slice the thick part of the stem parallel to the stem. This will take away from the stiffness of the leaf and allow for it to fold nicely.
Place the collard green onto a plate, and load with the tempeh, peppers, shallots, and other toppers of your choice. Fold the bottom of the leaf in and wrap the sides carefully around to form a wrap. Enjoy!
Sweet: Pistachio Peanut Poppers
Serves 2
Ingredients:
4 squares of dark, dairy-free baking chocolate
1 heaping tablespoon natural peanut butter (It is best if the only ingredient in the peanut butter is peanuts. You can also make your own peanut butter easily by blending peanuts in a food processor.)
½ cup pistachios, shelled
¼ cup finely chopped walnuts (I do this in a food processor.)
Directions:
Melt chocolate and peanut butter together.
In a medium-sized bowl, pour the melted chocolate and peanut butter over the pistachios, and mix in.
Pour the mix into a plastic bag and add the chopped walnuts on top. Shake well until walnuts are evenly spread on the pistachios. Pour the mixture onto a sheet of parchment paper to cool. Once cooled, pop those pistachios and enjoy!
Sources
https://www.healthline.com/health/endometriosis/endometriosis-diet
https://endometriosisnews.com/2018/07/25/diet-can-help-prevent-manage-endometriosis-review-study/
https://www.sciencedirect.com/topics/neuroscience/isoflavones