Tofu Nutrition Facts

Tofu Nutrition Facts
Tofu is a soft, cheese-like food made from soybeans. It is made by coagulating soy milk, and pressing the curds into a block. Tofu originated during the Han Dynasty in China approximately 2000 years ago. During the Nara period (710-794) tofu was introduced into Korea and Japan, and later became an important part of the Buddhist vegetarian diet. In the 1800s it was introduced in North America. Tofu is a good source of protein and is low in calories. The consumption of tofu has proven to have many health benefits, including reducing the risk of several types of cancer.
Interesting Tofu Nutrition Facts:
Although soy is used in a variety of food products today, tofu is generally the least processed and closer to a whole food than most other soy food products.
Many cardiovascular disease risks can be decreased by replacing meat and dairy with soy food products such as tofu.
Tofu contains many beneficial phytonutrients such as flavonoids, isoflavonoids, phenolic acids, phytoalexins, phytosterols, peptides, proteins, and saponins.
Tofu has a lower concentration of phytates (which can lessen nutrient absorption) than most other soy food products.
Tofu contains bioactive peptides which have blood pressure lowering effects, as well as antioxidant and anti-inflammatory effects.
Tofu has been shown to improve blood fat levels moderately.
Tofu has shown to lower LDL (bad) cholesterol levels and it may possibly help to raise HDL (good) cholesterol.
Tofu contains a soy isoflavone called genistein which can increase the activity of a protein p53 which suppresses tumor growth and can cause cell death of cancer cells.
Although tofu may provide anti-cancer benefits, it must be consumed along with a diet high in fresh vegetables and fruit in order to provide the benefits.
High consumption of soy foods such as tofu may actually increase cancer risk due to its soy isoflavones. The high consumption of soy food refers to three or more servings per day.
Tofu has been shown to help prevent obesity as it can help decrease certain fatty acid synthesis.
Tofu may help to decrease insulin resistance and may help to prevent type 2 diabetes.
One half-cup of Tofu contains approximately 95 calories, 10 grams of protein, 3 grams of carbohydrates, 5 grams of fat, 0.1 gram of saturated fat, 230 mg of calcium, 4 mg of iron, 40 mg of magnesium, 140 mg of phosphorus, 160 mg of potassium, and only 7 mg of sodium.
Tofu contains an easily digestible protein that is also high quality and helps the body build healthy, strong muscles.
Tofu's minerals have the ability to help the body maintain energy levels.
Women in pre-menopausal and post-menopausal stages who consume tofu may help to decrease menopausal symptoms such as mood swings, irritability, and hot flashes.
Tofu consumption can help to prevent colon, prostrate, and breast cancer risk in some individuals.
Tofu is basically odorless and flavorless and because of this it can be cooked in a variety of dishes. It takes on the flavors of what it is cooked in or marinated in, making it extremely versatile in the diet.

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