Tofu, also known as soybean curds, is prepared by coagulating soy milk and pressing it into a firm milk-like block.
The name is derived from the Japanese word “tofu,” although it is popular in many nations due to its exceptionally healthy composition.
It has also been a popular element in Chinese cuisine for many centuries. It is also a diet practised by Seventh-day Adventist Church members.
Tofu is low in fat and high in vitamins and minerals such as iron, calcium, copper, magnesium, manganese, phosphorus, zinc, and vitamin B1.
Tofu is recognised to be perfect for vegetarians and vegans because it contains no traces of animal products and is a great meat substitute.
Here are a few of its numerous health benefits.
10 Soybean Health Benefits and Why You Should Include Them In Your Diet
1. Rich in vitamins and minerals
Tofu is a comprehensive health food that is high in protein, nutrients, minerals, and antioxidants, all of which contribute to the improvement of the immune system’s overall performance.
2. Prevents and treats kidney disease
Protein, particularly soy protein, has been shown to improve renal function and may be beneficial for patients undergoing dialysis or kidney transplantation. Tofu’s mineral content makes it an excellent supplement to your renal diet.
3. Aids in weight loss
Consumption of tofu also benefits in weight control. A study reveals that low-calorie diets based on soy have a good effect on weight loss and blood lipid levels.
4. Cancer risk is reduced
Studies have revealed that the isoflavones found in tofu, which are well recognised to be advantageous in lowering cancer risks, are also beneficial in reducing cancer risks. According to research on soy intake and endometrial cancer, post-menopausal women who consume more soy-based products, such as tofu, may have a lower chance of developing endometrial cancer in the future. Tofu has also been linked to a reduction in the risk of breast, lung, colon, and stomach cancer, among other things.
5. Reduces cholesterol
Tofu consumption has been shown to lower cholesterol levels in the body. Tofu can also help lower LDL (bad) cholesterol levels in the body when used as a substitute for animal protein, according to research. It is also a good source of lecithin and linoleic acid, which aid in the regulation of the metabolism as well as the dispersion and clearance of cholesterol deposits in the body, among other things.
The risk of cardiovascular and cardiac problems is also reduced as a result of this practice.
6. Prevents osteoporosis
Tofu is high in calcium and vitamin D, both of which are beneficial to bone health. Osteoporosis can be caused by a lack of calcium in the body, especially after menopause. Tofu consumption thus slows the entire process by keeping the bones robust.
7. Suitable for people with diabetics
It is a good dietary choice for diabetics due to its minimal fat and calorie content. Type 2 diabetes can be lowered by eating at least 200 grammes of tofu every day. Several studies have shown that soy protein consumption decreases blood sugar and insulin levels, lowering the risk of diabetes.
8. Helps alleviate menopausal symptoms
Tofu is said to be good food for relieving menopause symptoms, such as hot flashes, because of the oestrogen content in it.
9. Enhances the health of the brain
Tofu is also proven to help women over the age of 65 maintain and improve their memory and cognitive performance. Tofu contains a high amount of lecithin, which aids in the production of the phospholipids phosphatidic acid (PA) and phosphatidylserine (PS), which are essential for the proper functioning of neurons.
10. Eases menopausal symptoms
Some study has suggested that ingesting soy products like tofu, which contain estrogens, may help alleviate symptoms of menopause, such as hot flashes, as a result of their estrogenic properties.
How to prepare Tofu
Tofu is sold in health food stores and online. It can be baked, grilled, or fried in a skillet.
All that is required is that you drain the water and thoroughly rinse the block. Before marinating or cooking it, pat it dry with a couple of paper towels or press it between two plates to squeeze out as much water as possible.