| Content | History
Corn oil was used commercially in the year 1898 and 1899. The machine of corn oil was invented by Benjamin Hudnut and Theodore Hudnut which belongs to the Hudnut Hominy Company of Indiana that is used to extract corn oil during that period.
Nutritional value
One tablespoon of Corn oil measuring 13.6 g provides 122 calories and 13.6 g of total lipid fat. It contains the vitamins such as 1.94 mg of vitamin E and 0.3 µg of Vitamin K. Lipids such as 1.761 g of total saturated fat, 0.003 g of myristic acid, 1.439 g of palmitic acid, 0.009 g of margaric acid, 0.251 g of stearic acid, 0.059 g of arachidic, 3.75 g of total monounsaturated fatty acids, 7.436 g of total polyunsaturated fatty acids, 8 mg of stigmasterol, 26 mg of campesterol and 84 mg of Beta-sitosterol.
OTHER NAMES
Corn-oil-Maize oil
Corn-oil-Maize oil
Corn-oil-Indian Corn
Corn-oil-Indian Corn
Corn-oil-Maize
Corn-oil-Maize
Corn-oil-Teosinthe
Corn-oil-Teosinthe
Corn-oil-Turkey wheat
Corn-oil-Turkey wheat
Corn-oil-miser
Corn-oil-miser
Corn-oil-kukuruza
Corn-oil-kukuruza
Corn-oil-Arto
Corn-oil-Arto
Corn-oil-kukuruz
Corn-oil-kukuruz
Health benefits of Corn oil
Corn oil has monounsaturated fatty acids and polyunsaturated fatty acids that help to lower the chances of heart problems. It lowers the cholesterol level as well as LDL cholesterol.
Lowers cholesterol
Corn oil is able to reduce blood cholesterol level. It has phytosterols in meaningful amount. The sterol compounds are derived from the plant sources and resemble the structure of cholesterol. The plant sterols are able to lower the absorption of cholesterol. The study shows that addition of corn oil in diet helps to reduce cholesterol level.
Healthy heart
Corn oil is beneficial for maintaining heart health. It has high content of linoleic acid and polyunsaturated fatty acids. The regular diet should have high content of polyunsaturated fatty acids such as corn oil. This helps to lower the LDL cholesterol level.
Maintains blood pressure
The foods rich in polyunsaturated fatty acids help to reduce high blood pressure in the hypertension patients. It lowers the blood pressure level by 10%.
Skin health
Corn oil could be used as massage oil for skin. This promotes the skin functioning due to the presence of Vitamin E and linoleic acid. It is used as base oil for salves, lip balms, night oils and creams. It penetrates to the skin quickly as it contains 59% of linoleic acid.
Hair health
Corn oil could be used as a hot oil treatment for about 1 or 2 times in a week. This helps to treat undernourished and dry hair. It smoothens and conditions the hair.
Useful for pests
Corn oil could be used as a skin care for animals as well. Massage corn oil to the dog’s hair to make the coat look healthier. It could be fed to horses for the treatment of dull coat conditions. It provides more energy and healthy fats. The diet should be rich in omega-3 fatty acids for balancing omega-6 from corn oil.
Traditional uses
It lowers the chances of heart problems.
It moisturizes hair follicles and nourishes scalp that helps to prevent hair loss and dryness, prevent external damage and promotes hair growth.
It is used as a hot oil massage, carrier oil for aromatherapy, rosemary and tea tree oil.
Apply the mixture of two drops of tea tree oil and a table spoon of corn oil on hair for about 15 minutes and rinse it with a shampoo.
Mix a tablespoon of oil with two drops of tea tree oil, apply on your
It lowers cholesterol and prevent atherosclerosis.
Precautions
As corn oil has high content of linoleic acid but small amount of Omega-3, the study shows that the diet rich in omega 6 with low content of omega-3 leads to systemic inflammation in the body. This could lead to inflammatory conditions such as acne and arthritis.
Corn oil has negative effects on the liver health. It increases the chances of liver cancer if consumed excessively.
The postmenopausal women should not use it as it could be harmful for them.
The high consumption of Corn oil increases the chances of breast cancer in women.
How to Eat
It is used as an ingredient in margarine.
It is used for deep frying recipes such as French fries.
This oil could be used for dressing salads and mayonnaise preparation.
It is also used for baking purposes.
Other Facts
It is used as an ingredient in insecticides.
It helps to prevent corrosion on iron surfaces.
It is used for the production of nitroglycerin and also used in biodiesel technology. | Amount Per
100 grams
Calories 884
% Daily Value*
Total Fat 100 g 153%
Saturated fat 14 g 70%
Polyunsaturated fat 11 g
Monounsaturated fat 73 g
Cholesterol 0 mg 0%
Sodium 2 mg 0%
Potassium 1 mg 0%
Total Carbohydrate 0 g 0%
Dietary fiber 0 g 0%
Sugar 0 g
Protein 0 g 0%
Vitamin A 0% Vitamin C 0%
Calcium 0% Iron 3%
Vitamin D 0% Vitamin B-6 0%
Cobalamin 0% Magnesium 0%
*Per cent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
- Olive tree can live up to 2000 years
The first and the most outstanding facts is that the olive tree could live up to 2,000 years. And in general olive trees have an average lifespan of between 300-600 years! Olives grow very slowly, and over many years the trunk can attain a considerable diameter. The root system of olive is robust and capable of regenerating the tree even if the above-ground structure is destroyed. The older the olive tree, the broader and more gnarled the trunk becomes. Many olive trees in the groves around the Mediterranean are said to be hundreds of years old and some individual trees are claimed to have an age of 2,000 years; in some cases, like in Algarve, Portugal, this has been scientifically verified.
- Spain is the biggest olive oil producer
Nowadays almost 95% of the world’s olive oil is produced in the Mediterranean region and Spain is recognised to be the biggest olive oil producer with nearly a half of world olive oil supply. The climate in Andalusia makes it the perfect place for olive trees to grow, and the champion among all the provinces in terms of olive oil production is Jaén, about 70% of all Spanish olive oil comes from this province.
The other two major olive oil producers in the world are Italy with 17% and Greece with 11% of world supply. And just for comparison US produces only about 0.3% of the world’s olive oil.
- Greece is the biggest olive oil consumer
Surprisingly being the biggest olive oil producer Spain is only the second biggest consumer of olive oil worldwide. Greeks consume more olive oil than another country – about 20 litres per person annually! Other high-consuming countries include Spain with approximately 13 litres per capita and Italy where the consumption is about 11 litres per capita.
- Olive oil is a juice
Technically olive oil is a fruit juice! It is crushed like other fruits; oranges, lemons etc. Olives are fruit, and olive oil is that fruit’s juice. Juice is never better than when it’s fresh squeezed and drank right after production. The same goes for olive oil.
- The harvest is once a year
Harvesting is generally takes place when the olives are at their best condition to preserve the quality and low acidity levels at the same time. The so called Early Harvest starts in mid to late October. Early harvested olives are exceptionally high in antioxidants and polyphenols as they are gathered three quarters ripe containing higher level of chlorophyll. Then in late November and December starts the main harvest. Olives that are too ripe produce more oil but of lesser quality so in this case more is not a synonym to better.
- Olives are handpicked
The olives traditionally were handpicked but today harvesting is performed by a variety of mechanical shakers that transmit vibrations to the tree branches causing the olives to drop into so called oil-nets. These nets are being wrapped around the tree trunk and when open form an umbrella-like catcher from which workers collect the fruit.
- Each olive tree gives 4 litres of oil yearly
One olive tree can produce around 30 kilos of fruit which is approximately 4 litres of oil every year for hundreds of years. Variety and maturation are two of the most important factors that influence the quality and taste of olive oil.
- Extra virgin is the highest quality scale for olive oils
Extra virgin olive oil comes from the first pressing of the olives with no chemicals used to extract the oil. The term Cold pressed means that the oil was not heated over 27 °C during its processing and has kept all nutrients and vitamins. A general rule is the fewer time from harvest to processing the highest-grade oils are obtained, and ideally it should be less than 24 hours. This condition guarantees that the olive oil has a wonderful, fresh and pure taste.
- Olive oil is a health & beauty product
Historically, olive oil was used not only for food, but for skin care and medicine as well. It is proved that olive oil is extremely high in oleic acid which is used to reduce blood pressure. Olive oil is high in polyphenols which is a type of antioxidant that helps protect your cells from damage. Olive oil is believed to have a protective effect even against cancer.
- Olive oil fat is not bad!
Olive oil is an integral part of Spanish cuisine and it is the primary source of fat in the celebrated Mediterranean Diet. And it is quite surprising but various medical studies are proving that a frequent or better daily consumption of olive oil consequently leads to the reduction of the level of bad cholesterol (LDL) and increase of a good one (HDL).
| What is sunflower oil?
Sunflower oil is made from pressing the seeds of the sunflower plant and is high in heart-healthy poly- and monounsaturated fats. "There are four main varieties of sunflower oil used in foods and for cooking; they differ in their balance of polyunsaturated and monounsaturated fats. High-linoleic sunflower oil is highest in omega-6 polyunsaturated fatty acids, while mid-oleic and high-oleic sunflower oils have more monounsaturated fats," says Ali Webster, Ph.D., RD, director of research and nutrition communications at the International Food Information Council.
Related: What's the Best Oil for Cooking?
Sunflower oil nutrition
Nutrition facts:
Serving size: 1 tablespoon
Calories: 120
Total fat: 14 g
Saturated fat: 1 g
Monounsaturated fat: 3 g
Polyunsaturated fat: 9 g
Total carbohydrate: 0 g
Dietary fiber: 0 g
Sugar: 0 g
Choline: 0.03 mg
Vitamin E: 5.59 mg
Vitamin K: 0.73 mcg
Health benefits of sunflower oil
"Eating foods with omega-6 fatty acids can help to lower harmful LDL cholesterol," says Webster. Instead of simply adding these fats to your diet, though, substitute them for less-healthy fats. Numerous studies show that swapping out saturated fats, like those in butter, cheese, full-fat dairy and coconut, for unsaturated fats (poly- and monounsaturated fats) like those found in sunflower oil, is associated with reduced risk of coronary heart disease. A small study published in the Journal of the American Dietetic Association found that replacing saturated fat with high-oleic sunflower oil lowered LDL ("bad") cholesterol and triglyceride levels.
"Sunflower oil is high in vitamin E, an important antioxidant and key player for optimal immune function," says Webster. One tablespoon of sunflower oil delivers 37% of the recommended daily intake for vitamin E.
"It's also a source of linoleic acid, an essential fatty acid that we need to get from food—we can't make it ourselves," says Webster. Replacing saturated fat in the diet with linoleic acid is also associated with a lower risk of heart disease.
Americans consume more omega-6 fatty acids than omega-3 fats (found in salmon, tuna, nuts and seeds), and some claim this promotes inflammation and is worse for our health. But Webster says that's not the case. "Omega-6 fatty acids can be used to make arachidonic acid, which is a precursor to several molecules involved in inflammation. Most of us eat far more omega-6 than omega-3 fatty acids, and it's been suggested that this imbalance can lead to more inflammation in the body. But this hasn't been borne out in the literature: studies have shown that omega-6 fatty acids don't increase inflammation, and may even reduce inflammation in certain cases. So while many of us could benefit from eating more omega-3 fatty acids, this doesn't have to come at the expense of eating fewer omega-6s."
1. It hydrates.
Like the skin’s own natural oil, or sebum, sunflower oil is an emollient, meaning it adds hydration and smooths. That makes it a perfect moisturizer as it helps skin to retain water.
2. It’s rich in antioxidants.
Sunflower oil is rich in vitamin E, a protective antioxidant. It also contains vitamin A, vitamin C, vitamin K and vitamin D, which help to fight the free radicals that can cause premature aging.
3. It helps to unclog pores.
This smooth, nourishing oil is non-comedogenic, meaning it won’t clog pores. Sunflower oil can actually help to decongest pores by clearing them of dead skin cells and creating a refreshed, revitalized appearance.
4. It can minimize signs of aging.
With protective antioxidants and its ability to retain moisture, sunflower oil can help minimize the look of fine lines and wrinkles. It can also help protect your skin against further damage.
5. It’s soothing.
Sunflower oil is known for its ability to soothe irritated skin. It works for all skin types and provides gentle moisture and protection.
6. It can help calm temporary redness.
Sunflower oil can actually alleviate temporary redness in sensitive or dry skin.
7. It protects skin.
Sunflower oil provides a protective barrier against environmental stressors, helping your skin stay clean and free from dirt and toxins.
8. It can help even out skin tone and texture.
Easily absorbed into skin, sunflower oil can even out the look of your skin’s surface and even temporarily shrink the appearance of pores.
9. It’s a natural botanical.
All good things grow in the garden! Sunflower oil has been around for thousands of years and is free from nasty chemicals or toxins.
10. It’s gentle.
For those with sensitive or mature skin, the benefits of sunflower oil include its gentle, calming properties and ability to soothe.
How is Sunflower Oil Made?
Sunflower oil is made from pressing the seeds of the Helianthus annuus flowers, also known as sunflowers.
They can be pressed through the use of chemical solvents, or they can be cold-pressed at lower temperatures without the use of any chemicals.
When purchasing sunflower oil for skin care, always look for organic cold-pressed oil.
How to Use Sunflower Oil in Your Skin Care Routine
The best way to use sunflower oil for skin is to look for it as an ingredient in the natural skin care products you purchase. That way you’ll reap its benefits along with those of other ingredients designed for your specific skin care needs. Fleur & Bee’s eye cream, moisturizer and face wash all contain sunflower seed oil for skin as a key ingredient.
You can also use sunflower oil in its pure form, as a cleanser or moisturizer. To use sunflower seed oil as a cleanser, you’d rub a few drops between your fingers, then spread it all over your face. Wipe it off with a damn cloth and follow up with a regular cleanser. You can also use it to remove makeup. Just put a few drops on a cotton ball and swipe that face paint away!
To use sunflower oil as a moisturizer, follow these steps:
Cleanse your skin with a natural face wash.
Apply toner.
Apply serum.
Take a few drops of sunflower oil and rub it between your hands. Spread it all over your face and neck, avoiding the eye area.
Apply eye cream.
Apply sunscreen (in the a.m.).
What Skin Type Is it Good For?
Sunflower oil is good for dry skin, sensitive skin, combination skin, oily skin, and mature skin.
For dry skin, sunflower oil helps provide moisture and allows skin to retain water.
For sensitive skin, sunflower oil provides gentle moisture, protection, and a soothing feel.
For combination skin, sunflower oil helps both provide moisture and balance oils in the areas that need it.
For oily skin, while it may seem counterintuitive to use an oil on oily skin, sunflower is non-comedogenic and doesn’t clog pores. It actually helps to balance natural oils.
For mature skin, sunflower oil adds hydration and minimizes the look of fine lines and wrinkles, as well as protecting against future damage.
Other Frequently Asked Questions About Sunflower Oil and Skin Care
Is sunflower oil bad for your skin?
No, the benefits of sunflower oil for skin are numerous. It can help fight signs of aging, moisturize, soothe temporary redness and provide antioxidant support.
Which sunflower oil is best for skin?
Organic, cold-pressed (or expeller pressed) sunflower oil is best for skin. Don’t buy sunflower oil that’s been chemically processed.
Can I use sunflower oil as a moisturizer?
Yes, you can use sunflower oil as a moisturizer. Simply apply a few drops to your clean face and allow to absorb.
Can you use sunflower oil on your face?
Yes, you can use sunflower oil on your face as a moisturizer or cleanser/makeup remover. As a moisturizer, simply apply to clean skin and allow it to absorb. As a cleanser, apply it and wipe clean with a damp cloth.
What does sunflower oil do for your skin?
Sunflower oil is no less than a miracle ingredient, able to hydrate, unclog pores, minimize signs of aging, and even out skin tone. It’s also full of antioxidants like vitamin E, vitamin A, vitamin C, vitamin K, and vitamin D, which means sunflower oil can protect your skin from environmental stressors that threaten to harm it. It also minimizes those fine lines and wrinkles while soothing the skin.
Sunflower oil vs safflower oil
Sunflower oil and safflower oil come from two different but related plants. Sunflower oil comes from the yellow blooms known as sunflowers, while safflower oil comes from a similar plant with yellow and orange petals.
Sunflower Oil Skin Benefits & Adding it to Your Routine
Now that you know your favorite golden-hued flowers have more uses than you’d imagined, you can add sunflower seed oil for skin to your routine. Look for natural, organic products that have sunflower or sunflower seed oil as an ingredient, and get ready for lustrous looking skin! | Health benefits of White Corn
White Corn provides numerous health benefits due to the presence of quality nutrients within. Besides being a delicious addition to any meal, it is rich in phytochemicals and offers protection against a number of long-lasting diseases. The well-researched and widespread health benefits of white corn are listed below.
1. Anemia Prevention
This is another one of those illnesses for women that are spreading more than ever. Anemia happens due to the profound deficiency of vitamins and minerals such as iron in your body. Body requires iron and folate to form new red blood cells. White Corn is a very good source of iron, per 166 grams of serving it provides an impressive 4.5 mg of iron.
2.Prevents Hemorrhoids
White corn consists of good amount of fiber content that helps in alleviating digestive problems such as constipation and hemorrhoids, as well as lowering the risk of colon cancer due to corn being a whole-grain.
Fiber has long been encouraged as a way to reduce colon risk, but insufficient and conflicting data exist for fiber’s relationship with preventing cancer, although whole-grain consumption has been proven to reduce that risk. Fiber helps bulk up bowel movements, which stimulates peristaltic motion and the production of gastric juice and bile. It can also add bulk to overly loose stools, which can reduce the chances of irritable bowel syndrome (IBS) and diarrhea. (1), (2)
3. Promotes Growth
White Corn is rich in vitamin B constituents, particularly thiamin and niacin. Thiamin is vital for maintaining nerve health and cognitive function. Niacin shortage leads to pellagra; a disease characterized by diarrhea, dementia, and dermatitis that is commonly observed in malnourished individuals. It is also a good source of pantothenic acid, which is an essential vitamin for carbohydrate, protein, and lipid metabolism in the body.
Deficiency of folic acid in pregnant women can lead to the birth of underweight infants and may also result in neural tube defects in newborns. White corn provides a large percentage of the daily folate requirement, thus preventing this condition. Kernels of corn are rich in vitamin E, a natural antioxidant that is essential for growth and protection of the body from illness and diseases. (3)
4. Weight Loss
Losing weight can be quite tough job. However, to lose weight consuming the right kind of nutrient rich foods is essential. White corn is the best snack for this, it is a wonderful source of energy and will also leave you feeling full for longer due to its fiber content. Popped corn without any salt, cooked with a tablespoon of coconut oil is the way to go.
5. Prevents Hypertension
White Corn consists of phenolic phytochemicals that help regulate blood pressure and prevent hypertension. There is also a good amount of vitamin B that is beneficial for the optimal functionality of your adrenal glands.
6. Lowers LDL Cholesterol
According to the Journal of Nutritional Biochemistry, consumption of corn husk oil helps to lowers plasma LDL or bad cholesterol by decreasing cholesterol absorption in the body. As mentioned earlier, this reduction in LDL cholesterol does not mean a reduction in HDL or good cholesterol, which can have beneficial effects on the body. They include the reduction of heart diseases, prevention of atherosclerosis, and a general searching of free radicals throughout the body.(4), (5)
7. May Prevent Alzheimer
It has been researched as a source of thymine, which is an antioxidant that sharpens brain functions. It also helps synthesize acetycholine, which in turn leads to an improved memory.
8. Prevents Diverticular Diseases
These diseases are often quite painful and lead to a lot of discomfort and suffering. Although researches are still being conducted on this subject, there has been an observation made on about 47,228 men that shows the benefits of consuming popcorn to prevent the symptoms of this disease from developing.
9. Weight Gain
White corn is a rich source of calories and is a staple in many places. The calorific content of corn is 606 calories per 166 grams, which is among the highest for cereals. This is why, it is often turned to for quick weight gain, and combined with the ease and flexibility of growing conditions for corn, the high-calorie content makes it vital for the survival of dozens of agricultural nations.(6)
10. Cosmetic Benefits
Cornstarch is used in the manufacturing of many cosmetic products and may also be applied topically to soothe skin rashes and irritation. Corn products can be used to replace carcinogenic petroleum products which are major components of many cosmetic preparations. Many of the traditional skin creams consists of petroleum jelly as a base material, which can often block pores and make skin conditions even worse.(7)
Traditional uses and benefits of White Corn
- Corn silk has been used as diuretic, antilithiasic, uricosuric, and antiseptic in many parts of the world.
- It is used for the treatment of edema as well as for cystitis, gout, diabetes mellitus, kidney stones, nephritis, and prostatitis.
- Corn kernel is considered to be diuretic and a mild stimulant.
- Corn is a good emollient poultice and is used for ulcers, wounds sore, swelling and rheumatic pains.
- An infusion of parched corn is taken for nausea and vomiting in many diseases.
- Decoction of fresh or dried stalk, cob as well as corn silk is used as a diuretic in Philippines.
- Decoction of roots, leaves, and corn silk is used for dysuria, bladder complaints, and bedwetting.
- Corn silk has been used for fluid retention and jaundice in China.
- Decoction of pith of cob as tea is used for stomach complaints.
- Corn silk has been used for treating urinary and venereal diseases and in cardiac and renal dropsy in Europe.
- Cob is used for kidney stones in Indonesia.
- Urino-genital problems are treated with prescriptions based on the whole or parts of the maize plant, especially a decoction of the corn silk, which is also used to treat jaundice.
- Maize leaf maceration is drunk to treat fever.
- Charcoal made from maize stalks is included in medicines to treat gonorrhea.
- An infusion from the burnt cob is used to wash wounds.
- Maize spike heated with powdered leaves of Glossonema boveanum used to treat intestinal schistosomiasis in Mali.
- Corn silk decoction is used as diuretic and depurative, and macerated maize leaves used to treat fever in Burundi.
- Powdered corn and leaves used as poultice for boils and carbuncles in Ghana.
- Decoction of the kernel and silk is used for management of diabetes mellitus in Southwestern Nigeria.
- Carbonized and powdered corn silk is used for edema and rash, and a decoction of the corn silk is used for hypertension in Togo.
- Corn silk used to treat convulsion, hepatic disorders, jaundice, and kernels also used for diarrhea, dysentery and liver disorders in Benin.
- In the Errachidia province of Morocco, dried, roasted kernels used to treat hypertension and the stalk for renal diseases.
- Maize stalk ashes are applied to the gums to treat tooth caries in Uganda.
- Decoction of corn flowers and slat is used as a mouth wash for tooth-ache in Burkina-faso.
- Sap from boiled kernels is applied externally for skin diseases in Kenya.
- Corn silk is used for treating measles and a towel dip in a decoction of corn cob is applied to bleeding nose in Nigeria.
- Decoction of the leaves and roots is used in the treatment of strangury, dysuria and gravel.
- Decoction of the cob is used in the treatment of nose bleeds and menorrhagia.
- It is a good herbal remedy in improving blurred vision.
- It reduces the tumor growth in the breast and the lungs.
Ayurvedic Health benefits of White Corn
- Hyperpigmentation: Apply Cornstarch directly to the affected area.
- Diaper Rashes: Cornstarch is in powdered form. It is easily available in the market. Sprinkle it on affected areas. Its moisture absorbing tendency helps to cure Diaper Rashes.
- Gout: Boil half a bowl of Corn. Sprinkle Lemon and Salt. Consume once a day.
- Uremia: Have it daily. Corn helps in proper urination and detoxification of the blood. It supports the proper functioning of the Kidney and treat Uremia. Prepare an infusion by adding 2 to 3 teaspoons of Corn in a cup of water.
- Athlete’s Foot: First, Rub a few amount of Corn flour on your feet. Then, heat up the oven to 330 degrees. Put 2 cups of Corn flour onto a plate and put it in the oven. Heat it till it to brownish. Rub it on your feet and toes. Leave it for 10 minutes. Dry out your feet with a clean towel. Repeat it regularly to prevent fungal infections (Note: Wash off your hands after the application unless it affects worse.)
- Ulcers: Burn the leaves of Jackfruit, Corn and Coconut Shell together. Mix with Coconut oil to make paste. Apply over the affected area.
- Urticaria: Take 1/2 cup baking Soda and 1/2 cup of Corn starch. Mix them well. Put it in a bath tub. Soak the body in this water for about half an hour. Repeat the process twice a week.
- Blemishes: Soak equal quantity of Almond and White Corn overnight. Grind it to make paste. Apply it on your face Spots.
- Melisma: Take 1/2 teaspoon of dried orange peel powder, 1 teaspoon of corn flour, 1 Teaspoon of olive oil and 1 teaspoon Yogurt. Mix all. Beat well. Apply over affected area. Let it dry. Wash with normal water.
| Soybeans or soya beans (Glycine max) are a type of legume native to eastern Asia.
They are an important component of Asian diets and have been consumed for thousands of years. Today, they are mainly grown in Asia and South and North America.
In Asia, soybeans are often eaten whole, but heavily processed soy products are much more common in Western countries.
Various soy products are available, including soy flour, soy protein, tofu, soy milk, soy sauce, and soybean oil.
Soybeans contain antioxidants and phytonutrients that are linked to various health benefits. However, concerns have been raised about potential adverse effects.
This article tells you everything you need to know about soybeans.
We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission. Here’s our process.
Nutrition facts
Soybeans are mainly composed of protein but also contain good amounts of carbs and fat.
The nutrition facts for 3.5 ounces (100 grams) of boiled soybeans are (1Trusted Source):
Calories: 173
Water: 63%
Protein: 16.6 grams
Carbs: 9.9 grams
Sugar: 3 grams
Fiber: 6 grams
Fat: 9 grams
Saturated: 1.3 grams
Monounsaturated: 1.98 grams
Polyunsaturated: 5.06 grams
Omega-3: 0.6 grams
Omega-6: 4.47 g
Protein
Soybeans are among the best sources of plant-based protein.
The protein content of soybeans is 36–56% of the dry weight (2Trusted Source, 3Trusted Source, 4Trusted Source).
One cup (172 grams) of boiled soybeans boasts around 29 grams of protein (5Trusted Source).
The nutritional value of soy protein is good, although the quality is not quite as high as animal protein (6Trusted Source).
The main types of protein in soybeans are glycinin and conglycinin, which make up approximately 80% of the total protein content. These proteins may trigger allergic reactions in some people (4Trusted Source, 7Trusted Source).
Consumption of soy protein has been linked with a modest decrease in cholesterol levels (8Trusted Source, 9Trusted Source, 10Trusted Source).
Fat
Soybeans are classified as oilseeds and used to make soybean oil.
The fat content is approximately 18% of the dry weight — mainly polyunsaturated and monounsaturated fatty acids, with small amounts of saturated fat (11Trusted Source).
The predominant type of fat in soybeans is linoleic acid, accounting for approximately 50% of the total fat content.
Carbs
Being low in carbs, whole soybeans are very low on the glycemic index (GI), which is a measure of how foods affect the rise in blood sugar after a meal (12).
This low GI makes soybeans suitable for people with diabetes.
Fiber
Soybeans contain a fair amount of both soluble and insoluble fiber.
The insoluble fibers are mainly alpha-galactosides, which may cause flatulence and diarrhea in sensitive individuals (13Trusted Source, 14Trusted Source).
Alpha-galactosides belong to a class of fibers called FODMAPs, which may exacerbate the symptoms of irritable bowel syndrome (IBS) (15Trusted Source).
Despite causing unpleasant side effects in some people, soluble fibers in soybeans are generally considered healthy.
They are fermented by bacteria in your colon, leading to the formation of short-chain fatty acids (SCFAs), which may improve gut health and reduce your risk of colon cancer (16Trusted Source, 17Trusted Source).
SUMMARY
Soybeans are a very rich source of plant-based protein and fat. What’s more, their high fiber content is good for your gut health.
Vitamins and minerals
Soybeans are a good source of various vitamins and minerals, including:
Molybdenum. Soybeans are rich in molybdenum, an essential trace element primarily found in seeds, grains, and legumes .
Vitamin K1. The form of vitamin K found in legumes is known as phylloquinone. It plays an important role in blood clotting.
Folate. Also known as vitamin B9, folate has various functions in your body and is considered particularly important during pregnancy .
Copper. Dietary intake of copper is often low in Western populations. Deficiency may have adverse effects on heart health .
Manganese. A trace element found in most foods and drinking water. Manganese is poorly absorbed from soybeans due to their high phytic acid content.
Phosphorus. Soybeans are a good source of phosphorus, an essential mineral abundant in the Western diet.
Thiamine. Also known as vitamin B1, thiamine plays an important role in many bodily functions.
SUMMARY
Soybeans are a good source of several vitamins and minerals, including vitamin K1, folate, copper, manganese, phosphorus, and thiamine. | Amount Per
100 grams
Calories 862
% Daily Value*
Total Fat 100 g 153%
Saturated fat 87 g 435%
Polyunsaturated fat 1.8 g
Monounsaturated fat 6 g
Cholesterol 0 mg 0%
Sodium 0 mg 0%
Total Carbohydrate 0 g 0%
Dietary fiber 0 g 0%
Sugar 0 g
Protein 0 g 0%
Vitamin A 0% Vitamin C 0%
Calcium 0% Iron 0%
Vitamin D 0% Vitamin B-6 0%
Cobalamin 0% Magnesium 0%
1. Contains healthy fatty acids
Coconut oil is high in certain saturated fats. These fats have different effects in the body compared with most other dietary fats.
The fatty acids in coconut oil can encourage your body to burn fat, and they provide quick energy to your body and brain. They also raise HDL (good) cholesterol in your blood, which may help reduce heart disease risk (1).
Most dietary fats are categorized as long-chain triglycerides (LCTs), while coconut oil contains some medium-chain triglycerides (MCTs), which are shorter fatty acid chains (2Trusted Source).
When you eat MCTs, they tend to go straight to your liver. Your body uses them as a quick source of energy or turns them into ketones.
Ketones can have powerful benefits for your brain, and researchers are studying ketones as a treatment for epilepsy, Alzheimer’s disease, and other conditions.
2. May boost heart health
Coconut is an uncommon food in the Western world, with health-conscious people being the main consumers.
However, in some parts of the world, coconut — which is loaded with coconut oil — is a dietary staple that people have thrived on for generations.
For example, a 1981 study noted that the population of Tokelau, an island chain in the South Pacific, obtained over 60% of their calories from coconuts. Researchers reported not only good overall health but also very low rates of heart disease (3).
Kitavan people in Papua New Guinea also eat a lot of coconut, alongside tubers, fruit, and fish, and have little stroke or heart disease (4).
3. May encourage fat burning
Obesity is one of the biggest health conditions affecting the Western world today.
While some people think obesity is just a matter of how many calories someone eats, the source of those calories is important, too. Different foods affect your body and hormones in different ways.
The MCTs in coconut oil can increase the number of calories your body burns compared with longer-chain fatty acids (5Trusted Source).
One study found that eating 15–30 grams of MCTs per day increased 24-hour energy expenditure by 5% (6Trusted Source).
However, these studies didn’t specifically look at the effects of coconut oil. They examined the health effects of MCTs, excluding lauric acid, which make up only about 14% of coconut oil (7Trusted Source).
There’s currently no good evidence to say that eating coconut oil itself will increase the number of calories you expend.
Keep in mind that coconut oil is very high in calories and can easily lead to weight gain if eaten it in large amounts.
4. May have antimicrobial effects
Lauric acid makes up about 50% of the fatty acids in coconut oil (7Trusted Source).
When your body digests lauric acid, it forms a substance called monolaurin. Both lauric acid and monolaurin can kill harmful pathogens, such as bacteria, viruses, and fungi (8Trusted Source).
For example, test-tube studies show that these substances help kill the bacteria Staphylococcus aureus, which causes staph infections, and the yeast Candida albicans, a common source of yeast infections in humans (9Trusted Source, 10Trusted Source).
There’s also some evidence that using coconut oil as a mouthwash — a process called oil pulling — benefits oral hygiene, though researchers consider the evidence weak (11Trusted Source).
There’s no evidence that coconut oil reduces your risk of the common cold or other internal infections.
5. May reduce hunger
One interesting feature of MCTs is that they may reduce hunger.
This may be related to the way your body metabolizes fats, because ketones can reduce a person’s appetite (12Trusted Source).
In one study, 6 healthy men ate varying amounts of MCTs and LCTs. Those who ate the most MCTs ate fewer calories per day (13Trusted Source).
Another study in 14 healthy men reported that those who ate the most MCTs at breakfast ate fewer calories at lunch (14Trusted Source).
These studies were small and had a very short timescale. If this effect were to persist over the long term, it could lead to reduced body weight over several years.
Although coconut oil is one of the richest natural sources of MCTs, there’s no evidence that coconut oil intake reduces appetite more than other oils.
In fact, one study reports that coconut oil is less filling than MCT oil (15Trusted Source).
6. May reduce seizures
Researchers are currently studying the ketogenic diet, which is very low in carbs and high in fats, to treat various disorders.
The best known therapeutic use of this diet is treating drug-resistant epilepsy in children (16).
The diet dramatically reduces the rate of seizures in children with epilepsy, even those who haven’t had success with multiple types of drugs. Researchers aren’t sure why.
Reducing carb intake and increasing fat intake leads to greatly increased concentrations of ketones in the blood.
Because the MCTs in coconut oil get transported to your liver and turned into ketones, healthcare professionals may use a modified keto diet that includes MCTs and a more generous carb allowance to induce ketosis and help treat epilepsy
7. May raise HDL (good) cholesterol
Coconut oil contains natural saturated fats that increase HDL (good) cholesterol levels in your body. They may also help turn LDL (bad) cholesterol into a less harmful form.
By increasing HDL, many experts believe that coconut oil may boost heart health compared with many other fats.
In one study in 40 women, coconut oil reduced total and LDL (bad) cholesterol while increasing HDL, compared with soybean oil (19Trusted Source).
Another study in 116 adults showed that following a diet program that included coconut oil raised levels of HDL (good) cholesterol in people with coronary artery disease
8. May protect your skin, hair, and teeth
Coconut oil has many uses that have nothing to do with eating it.
Many people use it for cosmetic purposes to improve the health and appearance of their skin and hair.
Studies show that coconut oil can improve the moisture content of dry skin and reduce the symptoms of eczema (21Trusted Source, 22).
Coconut oil can also protect against hair damage. One study shows that it may work as a weak sunscreen, blocking about 20% of the sun’s ultraviolet (UV) rays (23Trusted Source, 24Trusted Source).
Oil pulling, which involves swishing coconut oil in your mouth like mouthwash, may kill some of the harmful bacteria in the mouth. This may improve dental health and reduce bad breath, though more research is needed
9. May boost brain function in Alzheimer’s disease
Alzheimer’s disease is the most common cause of dementia. It usually affects older adults (27).
This condition reduces your brain’s ability to use glucose for energy.
Researchers have suggested that ketones can provide an alternative energy source for these malfunctioning brain cells to reduce symptoms of Alzheimer’s disease (28).
The authors of a 2006 study reported that MCTs improved brain function in people with milder forms of Alzheimer’s disease (29Trusted Source).
Yet, research is still preliminary, and no evidence suggests that coconut oil itself combats this illness.
10. May help reduce harmful abdominal fat
As some of the fatty acids in coconut oil can reduce appetite and increase fat burning, it may also help you lose weight.
Abdominal fat, or visceral fat, lodges in the abdominal cavity and around your organs. MCTs appear to be especially effective at reducing belly fat compared to LCTs (5Trusted Source).
Abdominal fat, the most harmful type, is linked to many chronic diseases.
Waist circumference is an easy, accurate marker for the amount of fat in the abdominal cavity.
In a 12-week study in 40 women with abdominal obesity, those who took 2 tablespoons (30 mL) of coconut oil per day had a significant reduction in both Body Mass Index (BMI) and waist circumference (19Trusted Source).
Meanwhile, a 4-week study in 20 men with obesity noted a reduction in waist circumference of 1.1 inches (2.86 cm) after they took 2 tablespoons (30 mL) of coconut oil per day (30Trusted Source).
Coconut oil is still high in calories, so you should use it sparingly. Replacing some of your other cooking fats with coconut oil could have a small weight loss benefit, but the evidence is inconsistent overall |
