Tofu is also known as bean curd. It is a well admired food obtained from soya. Fresh soya milk is curdled, and then it pressed it into a solid block and then cooled. This whole process resembles the process of traditional dairy cheese production which is made by curdling and solidifying the pure milk. The liquid (whey) received as the by product is discarded, and a particular pressure is applied on curd in order to create a cohesive bond. Tofu is a predominant ingredient in Chinese and thai cookery. Tofu can be used in various dishes in the place of India cottage cheese. Tofu is preferred by the people who are vegan.
Tofu is rich in many nutrients hence it imparts beneficial impacts on the health. Following are the key minerals of tofu and their rational amount in 100gms of Tofu.
- Carbohydrates:Â 2-3 Â grams
- Fiber:Â 1-2 gram
- Protein:Â 8-10 grams
- Fat:Â 5 grams
- Calcium:Â 20% of the RDI
- Copper:Â 11% of the RDI
- Zinc:Â 6% of the RDI
- Selenium:Â 14% of the RDI
- Manganese:Â 31% of the RDI
- Phosphorus:Â 12% of the RDI
- Magnesium:Â 9% of the RDI
- Iron:Â 9% of the RDI
Health benefits of tofu
1. Reduces risk of heart diseases
Many conducted researches have shown that an intake of ample amount of legumes lowers the rate of heart diseases. As we know soy belongs to the family of legumes so consumption of tofu is good for health of heart. Isoflavones present in tofu can improve their elasticity and reduce blood vessel inflammation.
It is suggested that intake of 50 grams of tofu or soy protein every day is also connected with improved blood fats. It is estimated that consumption of lowers the lower risk of heart disease by 10%.
It is a fact that postmenopausal women are highly prone to the risks linked to heart disease; high isoflavone intake is linked to several heart-protective factors. It also maintains the body mass index. Additionally, tofu is also rich in saponins compounds which have protective effects on heart health.
2. Reduces cancers risk
- Breast Cancer
Many studies have shown that women, who consume tofu or other soy products at least once a week, have a 45- 60 lower risk of developing breast cancer. Isoflavones play a major role to show this protective effect. Isoflavones also increases the blood estrogen levels and regulate menstrual cycle.
- Stomach cancer
An observation was conducted to check the effects of tofu or soy products on the stomach cancer. It was observed that intake of tofu in adequate amount shown 60- 65% lower risk of stomach cancer in males. Similar studies conducted on female shown the success rate of about 50- 55%
- Prostate Cancer
Few review studies conducted to check the impact of tofu suggest that men consuming soy in higher amount, especially tofu, have shown a 30–50% lower risk of prostate cancer.
3. Helps maintain diabetes
Isoflavones present in the tofu is the wonder of nature. It helps to prevent the consumer from several potential risks associated with the health. Studies have shown that isoflavones also helps to maintain the insulin level in the blood hence lowers the risk of diabetes.
4. Miscellaneous benefits
- Tofu intake reduces the age signs and tightens the skin.
- As tofu lack the presence of dairy fat therefore it helps in reducing weight.
- Tofu reduces the risks of bone depletion as it is rich in calcium.