Home > Diet and nutrition > Healthy Food > Nuts, seeds and grains Updated 12 April 2013 Soya Soya helps to lower the risk of heart disease and may reduce the risk of breast and prostate cancers. 0 Vit & Min doses per day » Count calories in food » Is my vegetarian diet balanced? » Ask The Dietitians » Soya helps to lower the risk of heart disease and may reduce the risk of breast and prostate cancers. It steadies the blood sugar levels and can help ease menopausal symptoms. It also eases constipation. In an airtight container, soya beans keep well. They must be soaked for five hours and cooked for two hours before they go tender.Soya is quite high in calories, but has many health benefits. A 100 g serving daily, either as tofu, flour or beans is recommended. Tofu is the richest source of calcium that is not a dairy product. Calories 141 Calcium 83 mg Fat 7,3 g Fibre 6,1mg Folate 54mcg Iron 3mg Potassium 510mg Protein 14g Vitamin E 1,1 mg Zinc 0,9 mg Per 100g NEXT ON HEALTH24X 5 reasons to love avocados 2018-10-14 07:00 More: Healthy FoodNuts, seeds and grains advertisement Read Health24’s Comments Policy Comment on this story 0 comments Comments have been closed for this article. Logout Comment 0 characters remaining Share on Facebook Loading comments... From our sponsors Dementia and Incontinence: what you need to know Tell-tale signs you need a mattress upgrade Keen to win a R2 000 voucher? Good health begins in your gastrointestinal tract Live healthier Smoking dangers » Hubbly hooking lots of young adults on tobacco Hookah smokers are inhaling benzene Many young adults misinformed about hookahs Hookah pipes far from harmless, study warns In addition to toxic substances from tobacco and nicotine, hookah smoke exposes users to charcoal combustion products, including large amounts of carbon monoxide. Managing incontinence » 5 avoidable triggers that can make urinary incontinence worse Urinary incontinence is a manageable condition – here are a few common triggers of urinary leakage.