Written by Dr. Sanjana V.B Bhms,dbrm,cdn

Founder & medical director of siahmsr wellness.in

All rights reserved with siahmsr digital healthcare[siahmsr wellness]

Reviewed by SIAHMSR medical team.

TOFU

Tofu is a soya bean made protein rich food which is often used by vegans as a substitute to meat. Tofu is also known as bean curd.

It is a food prepared by coagulating soy milk. It is prepared from soy milk after soaking, grinding soy beans. It is an easily digestible, buttery, smooth-textured, cheese-like food.

Tofu was prepared for the first time by Chinese during the Han dynasty reign about 2000 years ago.

There are different varieties of tofu including firm, extra firm, medium and soft textures depending on the water content. Soft tofu has more water content and it is low in calories. Firm tofu has comparatively high calories and is rich in protein also.

Nutritional value of tofu

 Tofu is an excellent source of minerals calcium, manganese, selenium and copper in addition to proteins. Tofu is cholesterol free and gluten free while it is high in protein.

Health benefits of tofu consumption

·       Reduces symptoms related to menopause

Tofu contains isoflavones which are phytoestrogens which work like estrogen hormone and helps to reduce menopause associated symptoms of estrogen decline.

·       Excellent source of protein

Tofu helps in body building as they are rich in proteins and also helps in hormonal and enzymatic roles.

·       Supports bone and muscle health

It is an excellent source of calcium, iron, manganese, selenium, phosphorous, magnesium, copper which can strengthen muscles and bones.

·       Improves cardiovascular health.

It is low in fat and cholesterol and thus protects heart.  Also isoflavones, can help to reduce blood vessel inflammation and improve their elasticity.

·       Source of B 1vitamin.

B1 vitamin helps in the health of nervous system and heart.

·       Anti-cancer properties.

It can prevent breast cancer, endometrial cancer, prostate cancer and lung cancer.

·       Prevents osteoporosis

Tofu is rich in minerals such as calcium, magnesium, phosphorus and copper which help bone mineralization and strength and increases bone mineral density which prevents osteoporosis.

·       Improves blood sugar

Tofu may reduce the risk of diabetes particularly in postmenopausal women

How to include tofu in your diet?

v Tofu wedge salad

v Veg soup with tofu

v Tofu broccoli bowl

v Tofu peanut butter fry

v Kimchi tofu stew

References

1.   https://www.researchgate.net/publication/332343856_Tofu_A_Popular_Food_with_High_Nutritional_and_Health_Benefits
2.    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6250531/
3.    Beavers DP, Beavers KM, Miller M, et al. Exposure to isoflavone-containing soy products and endothelial function: A Bayesian meta-analysis of randomized controlled trials. Nutr Metab Cardiovasc Dis 2012;22:182–91.

tofu