The Top 10 Health Benefits of Tofu You Need to Know

Tofu is one of the most popular foods worldwide, so today and I’m going to share with you the ten health benefits of tofu you need to know. Tofu is often considered a plant-based protein substitute in the United States. But, thanks to its great texture and taste, tofu shines in recipes as it can absorb and take on any flavor you can imagine!

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You’re likely a fan of tofu because of its inclusion in one of your favorite dishes or because it’s versatile. But did you know tofu is incredibly healthy, too? There are seemingly lasting health benefits of tofu. Here are the top ten health benefits of tofu you may or may not be aware of.

What Is Tofu?

Tofu is a soy byproduct made from bean curds. It’s got a firm texture and a mild taste, but after it’s cooked, it can take on the flavors of any meals you desire.

Tofu is an incredibly versatile protein option that can be grilled, sauteed, baked, fried, and more! It’s often found in Asian recipes and ranges in firmness from silken to very firm.

Recipes With Tofu:

1. Tofu Is High in Fiber

Tofu is very high in fiber, an important carbohydrate needed to keep us regular. About one gram of fiber per cup of tofu helps keep our blood sugar and cholesterol levels low.

Consuming a healthy amount of fiber in our diet is essential for various reasons.

One, it’s good for our digestive system, particularly our colons. And when our colons are working properly, our chances of developing hemorrhoids or diverticulosis decrease.

2. Tofu Promotes Brain Health

Keeping our brains healthy is of utmost importance. It controls the rest of our body, and if it starts to deteriorate, every other bodily function also does.

That’s why tofu fans should be happy to hear that tofu can promote brain health. Some studies suggest soy may prevent memory loss and other brain issues.

Recipe: Pad Thai With Tofu

3. Tofu Supports Heart Health

Another one of our vital organs is the heart. So we’ve got to keep our hearts as healthy as we can, and there are few ways to ruin your heart faster than eating an unhealthy diet.

Tofu is a food that can help your heart. Research shows that people who eat tofu more than once a week can reduce the risk of heart disease.

This is because of tofu’s presence of isoflavones, compounds with lots of anti-inflammatory properties. Isoflavones are found in foods other than tofu, like legumes and beans.

4. Tofu Is Nutrient-Dense

Tofu is also very nutrient-dense. A long list of good things is tucked inside its firm texture, like vitamin B, magnesium, and phosphorus.

Vitamin B does many good things for our bodies, like helping our brain function better and transporting other nutrients throughout the body.

Magnesium gives us energy and supports both our muscles and our nerves.

Phosphorus keeps our tissues and our nerves in tip-top shape. So just think, you’re getting all those benefits with one serving of protein.

5. Tofu Can Support Bone Health

Tofu also has calcium, which, as we all know, is essential for our bones. But the calcium in tofu isn’t just going to help your bones – it’ll also help your heart, muscles, and nerves.

In addition, some studies show it could ward off diabetes and high blood pressure, making it a vital nutrient to consume.

6. Tofu Is a Lean Source of Protein

Many people choose to eat tofu on vegan or vegetarian diets, as it is an excellent source of protein. But, so often, the most significant criticism of these diets is that those who eat them are not getting enough protein. Still, tofu is a wonderful complete protein source and a lean one.

There are over 20 grams of protein in just one cup of tofu. Though that’s not as much as chicken, it’s still quite a bit.

We need protein in our diet because it supports the production of hormones and enzymes necessary to keep our bodies healthy. For instance, regulating our body temperature and keeping our metabolism functioning.

7. Tofu Helps Manage Weight

Tofu can also help you manage your weight. And this doesn’t just mean losing weight; it can also help you maintain weight loss. Tofu has fewer calories than meat but is still a food that can help you stay fuller for longer, which is essential when trying to lose weight.

8. Tofu Fights Anemia

Tofu may help prevent anemia. It occurs when your body isn’t producing enough red blood cells. There are a variety of reasons that you could develop anemia. One is because you don’t have enough iron in your diet.

Studies have found that those with high intakes of tofu have lower levels of anemia. However, studies have also shown that the iron in tofu is not responsible for the lower levels of anemia.

Still, tofu is a good source of iron, which is needed for hemoglobin, which helps oxygenate your entire body.

Tutorial: How to Press Tofu Without a Press

9. Tofu Is Good for Your Skin

Our diet is very closely related to how our skin looks. Many foods can cause acne, such as sugar and dairy, but on the flip side, many different foods can keep our skin looking youthful and glowy.

For example, tofu has been shown to keep our skin more elastic and potentially slow down the signs of aging. Research suggests that this may again be thanks to isoflavones as these wonders have been shown to reduce fine lines and wrinkles.

On top of helping our skin, tofu can also be great for our hair. So instead of adding lots of liquid collagen to your green smoothie, just try having some tofu, and you might get the same results.

10. Tofu May Help Prevent Cancer

It’s suggested that soy can reduce the risk of breast cancer, prostate cancer, and gastric cancer. Don’t begin eating soy under the impression that you won’t develop cancer because of it, but know that it could help keep you healthier for longer.

The Takeaway

So, there you have it! Tofu is super delicious, and it’s excellent for you, too! So, whether you’re enjoying a hot bowl of miso soup or savoring a flavorful tofu stir fry, you’re reaping the health benefits of tofu. So, incorporate this fantastic soy product into your diet for tastier food, more variety, and a healthy mind and body.

Did you find this post helpful? Leave a comment and let me know! I’d love to hear from you.

Disclaimer: This content is meant for informational and educational purposes, only. It is not intended to provide medical advice or take the place of such advice from a personal physician. Please consult with your doctor regarding specific health and lifestyle questions and concerns.

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