Try including soy milk in your diet as a source of protein. Soy protein can help lower levels of LDL “bad” cholesterol, according to the National Institutes of Health (NIH).

Each cup of unsweetened, plain soy milk provides 7 grams of protein, according to the USDA. For reference, a glass of two-percent dairy milk has 8 grams of protein.

It was once thought that soy foods — because of their isoflavones, a phytoestrogen — can increase your risk of breast cancer. This belief has since been refuted, according to the American Cancer Society.

But, isoflavones in soy do not increase estrogen levels in people AMAB, and eating soy does not seem to affect testosterone levels, according to a May 2010 analysis in ‌Fertility and Sterility‌.

And a bonus: Eating or drinking soy foods, like soy milk, is associated with a reduced risk of prostate cancer, according to Oregon State University.

Drinking soy milk can help you get more calcium and iron, as long as you buy soy milk that is fortified. Your body relies on the calcium from your diet to maintain dense and strong bone tissue. Without it, your body draws on your bones as a source of calcium, which can reduce your bone density over time.

The iron in soy milk helps your red blood vessels function properly, helping ensure that all the tissues throughout your body get the oxygen they need. Each serving of soy milk provides 1.1 milligrams of iron, contributing to your daily needs for the nutrient.

Soy milk also helps you get more B-complex vitamins and serves as an especially rich source of riboflavin (vitamin B2) and vitamin B12. Getting enough vitamin B12 in your diet helps your cells produce DNA, aids in red blood cell function and also keeps your nerves healthy.

One cup of soy milk provides 2.7 micrograms of vitamin B12, which is more than the 2.4 micrograms you need each day. The riboflavin in soy milk helps your cells produce energy and shields your DNA from damage. Drinking one cup of soy milk gives you 0.5 milligrams of riboflavin — close to 50 percent of the recommended daily amount.

Vegans can eat soy and soy milk is a good alternative for anyone who chooses to avoid dairy products for health or other reasons.

Soy provides protein — a significant benefit to vegans or anyone following a diet low in animal proteins. Soy does not have cholesterol and is low in fat. Products with soy also provide important nutrients such as calcium, vitamin D and vitamin A.

You can use soy milk in any recipe as a substitute for regular milk, and you can simply drink a glass of it. You will likely notice some flavor differences, but most people adjust to the taste of soy milk easily.

Unlike cow’s milk, you can find some soy milk in the non-refrigerated section of your grocery store. Aseptic packaging is used and you’ll find them with other shelf-stable milk alternatives, typically in the “natural foods” section of your supermarket.

The aseptic packaging has a 12-month shelf life and once it’s opened, it must be refrigerated and used within a week.