Unlock the Power of Tofu: 15 Surprising Health Benefits
Tofu, a versatile vegan protein, has been a staple in many cuisines for centuries. Not only does it adapt to any flavor, but it also offers numerous health advantages. From heart health to weight loss, discover why tofu should be your go-to for breakfast, lunch, and dinner.
What is Tofu?
Tofu is made from soybeans through a process similar to cheese making. Legend has it that tofu was created by accident about 2,000 years ago in China, but it’s now produced worldwide. Soybeans are turned into soy milk, which is curdled using a coagulant called nigari, a salt extracted from seawater. The soy milk is then pressed into blocks to create tofu’s classic shape.
The Nutritional Powerhouse
Tofu is an extremely nutrient-dense food, packed with essential vitamins and minerals. One-quarter of a block of hard tofu (122 grams) provides:
- Calories: 177
- Protein: 15.5 grams
- Carbs: 5 grams
- Fat: 12 grams
- Fiber: 0.7 grams
- Calcium: 421 milligrams
- Magnesium: 65 milligrams
- Iron: 3.4 milligrams
- Phosphorus: 282 milligrams
- Potassium: 178 milligrams
- Zinc: 2 milligrams
- Folate: 27 micrograms
You’ll also get small amounts of riboflavin, thiamine, niacin, vitamin B6, choline, selenium, and manganese.
15 Health Benefits of Eating Tofu
- Nutrient-Rich: Tofu is an excellent source of essential vitamins and minerals.
- Heart Health: Soy-based foods may reduce risk factors for heart issues by lowering blood pressure, blood sugar, and inflammation.
- Bone Health: Tofu may help increase bone mineral density, reducing the risk of osteoporosis.
- Menopause Relief: Eating tofu may reduce hot flashes and other menopause symptoms.
- Immune System: Tofu is a good source of zinc, which is essential for immune function.
- Cancer Prevention: Tofu may help reduce the risk of certain cancers, including breast, stomach, and digestive system cancers.
- Type 2 Diabetes Prevention: Isoflavones in tofu may help reduce the risk of type 2 diabetes.
- Skin Health: Tofu may help reduce inflammation, boost collagen production, and protect against UV radiation.
- Brain Function: Phytoestrogens in tofu may help prevent diseases affecting memory and cognitive function.
- Weight Loss: Tofu can help with weight loss and muscle building due to its high protein content.
- Kidney Health: Tofu may help reduce serum creatinine, phosphorus, and triglyceride levels in people with chronic kidney disease.
- Cholesterol Reduction: Tofu can help lower LDL cholesterol and triglyceride levels.
- Anemia Prevention: Tofu is a good source of non-heme iron, which can help prevent iron deficiency anemia.
- Complete Protein: Tofu provides all nine essential amino acids, making it a high-quality plant protein.
- Omega-3 Rich: Tofu contains alpha-linolenic acid (ALA), an essential omega-3 fatty acid.
Who Should Avoid Tofu?
While tofu is generally safe to eat, it may come with some risks in certain circumstances:
- Breast tumors: People with estrogen-sensitive breast tumors should eat soy in moderation.
- Thyroid issues: Some people may be concerned about soy affecting thyroid function and hormone levels, although the evidence is weak.
How to Eat Tofu
Tofu has a neutral flavor and can take on any spice or marinade. Try adding it to soups, making a tofu and kimchi soup, or experimenting with 41 different tofu recipes.
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