• Blending tofu or soy milk into a smoothie increases isoflavone consumption.fruit smoothie image by Shirley Hirst from Fotolia.com
  
  Isoflavones are a family of chemicals found only in plants. They mimic the human hormone estrogen, but are a bit weaker. Most commonly found in soy products, isoflavones can also be found in minute amounts in peanuts and beans. According to Drs. Stewart and Seidl, both of whom sponsored a study on isoflavones, benefits include reduced menopause symptoms, lessened risk of cancer and improved bone health.
  
  

Soy Nuts

• Soy nuts are readily available in many grocery stores and health food markets. These sweet, roasted nuts have a delectable crunch with a smooth texture. Depending on the age of the nut, the concentration of isoflavones can vary from 12 to 153 mg per 100 grams.
  
  

Tofu

• While the exact amount of isoflavones can vary between manufacturers and types of tofu, the isoflavones content is still 25 mg or more per every 100 grams of tofu. Tofu can be used to make smoothies and sauces, and can be used as a meat replacement.
  
  

Soy Milk

• Soy milk contains roughly 110 mg of isoflavones per every 100 grams, which is about 3.5 ounces, or a little less than half a cup. Add soy milk to a smoothie or cereal for a refreshing splash of flavor and hearty dose of health-boosting isoflavones.
  
  

Soy Flour

• Soy flour is a rich, hearty flour with nearly 200 mg of isoflavones per 100 grams of flour. White or wheat flour can be replaced by soy flour for increased health benefits.
  
  

Peanuts

• Peanuts carry a minute amount of isoflavones. There are 0.26 mg of isoflavones in every 100 grams of peanuts. While a relatively small amount of isoflavones, every little bit counts. Remember, though, that peanuts are very calorie dense.