Is Miso Good for You?
Health benefits of Miso:
1. Lowers blood pressure. Miso contains peptides that have been shown to inhibit the angiotensin-converting enzyme (ACE), which is responsible for raising blood pressure. In a study published in the journal "Hypertension," participants who consumed miso soup every day for 8 weeks had significantly lower blood pressure than those who did not consume miso soup.
2. Improves cholesterol levels. Miso contains isoflavones, which have been shown to help lower LDL (bad) cholesterol and increase HDL (good) cholesterol. In a study published in the journal "Atherosclerosis," participants who consumed miso soup every day for 8 weeks had significantly lower LDL cholesterol and higher HDL cholesterol than those who did not consume miso soup.
3. Reduces risk of stroke. Miso contains several nutrients that have been linked to a reduced risk of stroke, including potassium, magnesium, and fiber. In a study published in the journal "Neurology," participants who consumed miso soup every day for 10 years had a 24% lower risk of stroke than those who did not consume miso soup.
4. Boosts immunity. Miso is fermented with koji, a type of mold that produces enzymes that help to break down proteins and make them more digestible. These enzymes also help to produce beneficial probiotics, which are bacteria that can improve gut health and boost immunity. In a study published in the journal "Applied Microbiology and Biotechnology," participants who consumed miso soup every day for 12 weeks had a significant increase in the number of beneficial probiotics in their gut.
5. Prevents cancer. Miso contains several compounds that have been shown to have anti-cancer effects, including isoflavones, lignans, and saponins. In a study published in the journal "Cancer Research," participants who consumed miso soup every day for 10 years had a 35% lower risk of gastric cancer than those who did not consume miso soup.
6. Other benefits. Miso is also a good source of vitamins and minerals, including vitamin B12, riboflavin, niacin, iron, and calcium. These nutrients are essential for a variety of bodily functions, including energy production, blood cell formation, and bone health.
Precautions:
Although miso is generally considered to be safe, there are a few potential precautions to keep in mind.
* Miso is a high-sodium food, so people who are on a low-sodium diet should limit their intake.
* Miso is made from soybeans, so people who are allergic to soybeans should not consume it.
* Miso contains tyramine, which is a compound that can cause headaches in some people. If you experience headaches after consuming miso, you may want to avoid it or limit your intake.
Overall, miso is a healthy and versatile food that can be enjoyed as part of a balanced diet. It is packed with nutrients and has been linked to a number of health benefits, including lower blood pressure, improved cholesterol levels, reduced risk of stroke, boosted immunity, and cancer prevention.