Soy Sauce (tamari): Complete Mineral Profile

Soy Sauce (tamari) ‐ Mineral Information

The complex flavor of soy sauce is one that has captivated consumers for centuries, making it a popular culinary accompaniment in many parts of the world. But, more recently than its popularity as a condiment, soy sauce has become valued for its nutritional content, specifically for its high mineral composition. By examining available research, we can better understand how nutritional minerals found in tamari—the type of traditional Japanese soy sauce typically made from just soybeans, water, and salt—might affect human health in beneficial ways.

Soy sauce contains an array of essential minerals such as trace metals, which are important for metabolism, nerve conduction, tissue growth and repair, and general metabolic processes. The major components of minerals present in soy sauce include iron, calcium, magnesium, phosphorus, zinc, manganese, selenium, and copper. Additionally, small amounts of cobalt, lithium, molybdenum, aluminum, rubidium, tin, boron, nickel, chromium, potassium, chlorine, and sulfur also exist in soy sauce. Minerals interact with fats, proteins, complex carbohydrates and vitamin compounds to form complete proteins; thus, they play interrelated roles in nutrition and biochemical functions.

Iron rich soy sauce (tamari) contains ferrous sulfate, heme-iron, or ferric chloride, each having different bioavailability levels depending on their chemical properties. Iron is necessary for red blood cells formation and oxygen transport, however dietary sources of iron only provide 10% of stores due to low bioavailability of nonheme iron. This means that food items containing both animal derived heme-iron (which is found in red meat, poultry, seafood); and plant based Ferritin (present in beans, spinach and grains) should be incorporated into diets containing tamari to ensure adequate daily iron intake. In addition, according to research studies, workers who are heavily exposed to lead have been known to absorb less iron in comparison to those not regularly exposed to lead. Therefore, incorporating tamari into one's diet may help these individuals meet their recommended daily allowance of iron.

Calcium is another vital macro-mineral contained in tamari. Studies suggest that the benefits of consuming natural forms of Calcium are the greatest when compared to synthetic sources. Foods like salmon and sardines with edible bones and milk fortified with Vitamin D enhance calcium absorption rate even further. Tamari itself does not contain large quantities of calcium, but it still makes for a healthier alternative to other additives used in cooking.

Magnesium is involved in energy production, DNA synthesis, protein synthesis, muscle contraction, nervous system integrity, cardiac function, and other metabolic reactions. Research suggests that deficiency of this nutrient can contribute to diabetes, cardiovascular disease and hypertension. Magnesium is found naturally in soy sauce along with other similar nutrients such as phosphorous, potassium and sodium.

Ensuring proper Phosphorus uptake is especially important for Vegans and Vegetarians, as they consume fewer meats than Non Vegeatrians. As part of a vegan/vegetarian lifestyle, consumption of whole grains, nuts, seeds, fruits and vegetables helps meet the daily requirements of 0.7 mg per 1kg body weight. Thus, phosphorous in tamari, being organically bound to other minerals, can either partially or fully fulfill the needs of vegans and vegetarians.

Zinc is a micronutrient that works in tandem with mitochondria respiratory chain during oxidation processes. Zinc has epithelial regenerative properties and plays a paramount role in restoring damaged lining of organs including gastrointestinal tract. It’s anti-inflammatory and antioxidant properties also aid in hormone balance by suppressing cytokine release, maintaining healthy testosterone and regulating free radicals. Approximately 25-33 mg is recommended for men and 20-25mg for women and therefore about 3 doses of tamari consumed through meals could potentially satisfy the daily requirement.

Manganese works closely with vitamins and enzymes. It helps regulate nervous system, immune response and bone development requires collaboration with B vitamins and fatty acids while acting as cofactor in numerous enzymatic systems. Evidences demonstrate Mn increase glutathione concentration within cells which otherwise reduce susceptibility to inflammation and mitochondrial aberrations. Most of the estimated 2-3mg needed everyday can be gained through increasing our methylation capacity and introducing appropriate Mn supplements or soy sauces.

Selenium serves dual purposes being radioprotector at higher dosages and toxicant at lower concentrations. Low selenium impairs cholesterol metabolism and increases risk to cardiovascular diseases. Unprocessed sea salt comprising of 20 plankton microorganisms possesses 0.06mcg of selenium whereas ancient seaweed flakes, courtesy of zeolite clay hosting around 9.5 mcg/ gram of Selenium allowing 1 tsp to equal nearly 6mcg of iodine. Three servings of 80 ml tamari would suffice the desired 55mcg amount yet cautionary measures must be taken regarding over dosage since Selenium accumulates with prolonged use exponentially leading to toxicity.

Copper is associated with holo transcarboxylase, lysil oxidase and tyrosinase, crucial for hydroxylation of proline and lyscine, collagen synthesis, epidermal melanin formation and connective tissues protection. Copper modulates both physical effects and mental stability via involvement in dopamine functioning while participating in certain metabolic pathways. Human beings require copious amounts of copper ranging between 900-1200 mcg where staying below 2mg becomes imperative owing to concentrated accumulation potential. An average dose of 12ml soy sauce provides 1.7799mg of COP easily meeting the required range.

In conclusion, there are many reasons why soy sauce (tamari) should be included in one's diet as part of a balanced meal plan. Not only can it improve taste and add complexity to dishes, but it can also provide several important minerals that are related to cardiovascular health, neurological functions, and more. Soy sauce contains various essential minerals such as iron, calcium, magnesium, phosphorus, zinc, manganese, selenium, and copper. Each of these minerals contribute in some way to promoting optimal bodily functions and good overall health, so adding tamari to your regular diet can make a difference.