Miso is a Japanese food basically made from soybeans, after fermenting it, and then grounding it into butter like paste. Some more ingredients can also be added into it like rice, wheat and barley, rice, or wheat to expedite the fermenting process and add to its flavor and nutritional values.
Miso is a Japanese culinary staple, a thick paste mostly used as spread, meats, vegetable and soups. Miso is high in protein and coupled with minerals and vitamins. It is mostly consumed in the form of soup. Miso health benefits in the form of soup have been known and relished for centuries. In Japanese soup there are carrots, tofu, carrots, onions, seaweed and many other vegetables. This soup is consumed as a meal, starter or appetizer and it contains a great mixture of nutrients that are useful for a healthy body.
Miso Health Benefits
It is said that soy miso is a great source of zinc and manganese, which are necessary mineral antioxidants. In addition, it is also rich in copper, phosphorus, protein and dietary fiber.
Cardiovascular Benefits : As per a study including 40,462 Japanese, which last for nearly 10 years, consumption of miso was discovered to be linked with reducing the possibility of a certain types of stroke termed as cerebral infarct.
Salt in miso diets have been discovered not to enhance the blood pressure. Other than this, researchers also indicated that the major role of fermentation is changing soybean content and making it more capable to support and promoted cardiovascular health.
Anti-Cancer Properties : This part of soy miso research remains controversial. As we know, soy miso is coupled with isoflavone genistein, and genistein is linked with reduced risk of some type of cancers, which include prostate cancer. Due to the less consumption of miso vis-à-vis other foods, we should expect that researchers would investigate the expected anti-cancer properties of miso intake.
Digestive Benefits: In certain ways, it is right to think that miso health benefits also include its potential of being "pre-digested." As Aspergillus and some other micro-organisms, facilitated in the fermentation process of soy miso, breaks down metabolize proteins, fats and carbohydrates, found in soybeans and changes them into smaller particles that becomes easily digestible.
Rich in Vitamin K : As already stated in above sections, most of the miso health benefits in terms of nutrients are extracted from fermented soy. Aspergillus oryzae is the most promising and important micro-organism in miso fermentation and some other micro-organisms includes bacteria. Bacillus subtilis is yet another bacteria found in fermentation, which is known for its potential to develop a form of vitamin K – also termed as called menaquinone-7 (MK-7).
This vitamin K is a necessary nutrient for the development of bones. Ample consumption of vitamin K can decrease the risk of osteoporosis. This bacillus can remain alive in the body even after the food is consumed, which could be as long as 6 days. Due to which we get K benefits for all these days.
Great Antioxidant and Promotes Immunity : The immunity is most important in combating illness and keeping us fit and healthy. Miso soup is rich in nutrients that promote the immune system. There ingredients include tofu, seaweed and miso in the soup. Apart from this, it is also pregnant with protein, soy isoflavones, which alleviates the risk of promoting certain cancers.
Promotes Intestinal Health : Miso soup is beneficial for intestinal health as well. As per a study, tofu is light and easily digestible. Seaweed is also good in simulating intestinal functions. Minerals found in the seaweed helps catapult the metabolism and helps in eliminating toxins from the intestines.
Good Source of Omega-3 Fatty Acids : Tofu is equipped with omega-3 fatty acids. It is an essential fatty acid that the body is in need of, for retaining the best health. In addition, these fatty acids are also necessary and most significant in cognitive activities, development and growth and can also assist in cutting down the possibility of development of any heart disorder. As per a study conducted in a medical center of Maryland, these fatty acids are also instrumental in overall rise of good cholesterol, assist in maintaining right blood pressure, which are some of the most necessary factors in promoting heart disorder. Omega-3s fatty acid can also cut down the development of breast, colon, and prostate cancer, says the study.
Some Other Miso Health Benefits
This miso soup is equipped with several other nutrients and vitamins, exclusive of above stated benefits, which include calcium, folate, potassium, vitamin K, magnesium, and selenium as per Columbia University Medical Center. This soup contains very less quantity of fat and is equipped with fiber and packed with great punch of protein.
How to Select and Store Miso
Miso is usually sold in tightly packed glass or plastic containers. To check the freshness, see the sell-by date written on the container. Apart from this, check the label to ensure no additives, such as MSG, are added. As darker color miso is pungent and stronger in flavor, it is usually suggested as heavier food. Light colored miso is lighter and digestible and more accurate for dressings, soup, and light sauces.
You should store miso in a tightly packed container in the refrigerator. It can remain in good condition for use up to one year.
Precautions while Using Miso
There is no significant side effect of miso if it is used in limited quantity. It is found in brownish color and it tastes very tangy and salty. There are several types of miso depending on the ingredients used for making it. Based on their ingredients, the taste and it digestive capabilities differ.
Safe Miso Dosage Per Day
Miso soup is rich in sodium content which contains 270 mg of sodium in one serving. The American Heart Association has suggested that most men and women must not consume more than 480 mg of sodium per day.
Miso health benefits are countless as it is a rich source of proteins, minerals and vitamins which are instrumental in right functioning of our body and other vital organs. You can add this tasty and nutritious food in any form. Just ensure that you must not exceed its consumption limit to avoid any uneasiness.