known as bean curd, is created by squeezing curdled soy milk into a solid
block. Some tofu is hard, while others is silky smooth. It can be cut into
various shapes and cooked in a variety of ways.
Tofu has been
prepared in Japan for over 2,000 years. It's recently become popular in other
(100-gram) slice of tofu has:
• Calories: 144
• Protein: 17 grams
• Carbs: 3 grams
• Fiber: 2 grams
• Fat: 9 grams
• Calcium: 53% of the Daily Value (DV)
• Manganese: 51% of the DV
• Copper: 42% of the DV
• Selenium: 32% of the DV
• Vitamin A: 18% of the DV
• Phosphorus: 15% of the DV
• Iron: 15% of the DV
• Magnesium: 14% of the DV
• Zinc: 14% of the DV
Benefits Of Tofu
The health benefits of tofu include
its ability to help lower cholesterol levels, prevent anemia and manage weight,
1. Maintains Cardiovascular
Regular consumption of
soy products like tofu may lower the levels of cholesterol and saturated fats
in the body, thereby reducing the risk of cardiovascular diseases. Due to its
low sodium content, it is also good for people with high blood pressure.
2. Lowers Cholesterol Level
Consuming tofu reduces
the cholesterol level in the body. Additionally, using tofu as an alternative
to the animal protein can help lower LDL (bad) cholesterol in the body. As
compared to meats such as beef, tofu has lower levels of saturated fatty acids
and higher levels of unsaturated fatty acids. It is also a good source of
lecithin and linoleic acid, which helps regulate the metabolism, along with the
dispersion and elimination of cholesterol deposits in the body.
3. Manages Weight
Intake of tofu also aids
in managing weight effectively. A study suggests that soy-based low-calorie
diets have a beneficial effect on reduction of weight and blood lipids.
4. Eases Menopause Symptoms
The organic compounds in
tofu, namely isoflavones, are instrumental in helping manage the symptoms of menopause in women. Isoflavones are plant-based compounds that mimic the
estrogen hormone in the body. Tofu can help stabilize the estrogen levels
during menopause and also provide relief from hot flashes.
5. Anti-Cancer Properties
The isoflavones in tofu
are well known to be beneficial in reducing cancer risks. Research on soy
intake and endometrial cancer suggests that a higher consumption of products
such as tofu may reduce the risk of endometrial cancer in post-menopausal
women. Tofu has also been associated with a reduction in breast, lung, and
6. Prevents Osteoporosis
It is a good source of calcium, which is the key ingredient in bone formation. It is not easy to get
this mineral in the right quantity. This is why the intake of tofu is highly
recommended since it has high levels of this element. Lack of calcium in the
body could lead to osteoporosis, especially in old age. Consuming tofu slows
down the entire process by keeping the bones strong.
Several studies show
that the consumption of soy protein lowers blood sugar and insulin levels
considerably, thus reducing the risk of diabetes.
8. Treats Kidney Diseases
The minerals present in
tofu make it a great addition to your renal diet. It is very important to
include foods that are rich in protein, phosphorus, and sodium in any treatment
plan for chronic kidney diseases. Tofu, being rich in these nutrients, is a
wonderful food for your kidney health.
9. Prevents Anemia
Anemia develops when
there is a severe iron deficiency in the body, which causes a drop in the
number of healthy red blood cells. Tofu, being an excellent source of iron, can
help prevent anemia. A study conducted in China showed that tofu helped
lower the risk of anemia among adults.
10. Liver Damage
Tofu curdled with
various coagulants helps prevent liver damage caused due to oxidative stress.
11. Brain Health
Tofu is also known to improve memory and cognitive function for women above 65-years-old. The
lecithin content present in tofu helps the body produce the phospholipids
phosphatidic acid (PA) and phosphatidylserine (PS), which aid in the
functioning of neurons.
12. Prevents Hair loss
People also use tofu to
prevent hair loss issues as it provides keratin, a protein essential for hair
growth. So, dump those expensive hair treatments and add tofu to your diet.
13. Rich in Protein
Tofu, other soy
products, and vegetables are a great source of protein for vegans and
vegetarians. They also provide the required amino acids, which are beneficial
for optimal health.
14. Treats Gout
Research conducted to
study the effects of tofu suggests that it is a preferable source of protein,
especially for gout patients with uric acid clearance more than the lower
normal limit. However, they are advised to avoid its excess consumption.
and Risks of Tofu
If you take
MAOIs (monoamine oxidase inhibitors) for mood disorders or Parkinson's disease,
avoid tofu. Tyramine, an amino acid found in tofu, aids in blood pressure
regulation. MAOIs inhibit the enzyme that breaks down tyramine. If you combine
the two, your blood pressure could skyrocket.
plant-based soy is harmless, but before using soy supplements, consult your
doctor. Their plant oestrogen levels are substantially higher, which could