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Tofu, an Asian plant-based food, is widely known for its impeccable source of protein. Originating from China, it is made by processing soy milk, which has been a major ingredient in Asian cuisine for over 2000 years. Also known as condensed soybean curd, it is gaining much attention really fast due to its nutritional content.
Since it is a plant-based source of protein, vegetarians, as well as vegans, find it extremely helpful to get their fair share of proteins without having to rely on artificial protein powders. Apart from being a rich source of protein, tofu has many health benefits, ranging from improving heart health to helping manage weight. Here are six health benefits that make it a perfect addition to your day-to-day meals.
Improves Heart Health
Since tofu is made by curdling soy milk, it is directly related to improving heart health.
A peer-reviewed study published in the journal Nutrients in 2017 claims that soy helps lower the potential risk of heart diseases by improving cardiovascular health. Furthermore, soy products are also known to lower cholesterol, which helps to decrease high blood pressure.
Supports Bone Health
Tofu is a rich source of calcium and magnesium, which are essential components for keeping bones healthy and strong. There is a study published in the journal Critical Reviews in Food Science and Nutrition in 2019 that focuses on the importance of eating soy to increase bone density. It has also been found that foods rich in soy, like tofu, also prevent osteoporosis-related bone loss, making it a perfect supplement for stronger bones.
Helps In Weight Management
Proteins are known to prolong the feeling of fullness in the human body. Tofu, being a rich source of protein, has approximately 17 grams of protein in one serving and does the job really well. When the body does not induce the hormones of hunger often, you will not feel the urge to snack or overeat, thus helping you to stick to your weight loss routine.
Reduces Menopausal Symptoms
A study published in the journal Nutrients in 2016 states that soybeans are rich in phytoestrogens. They are the compounds that help to activate the estrogen receptors, the hormone that is responsible for female reproductive health. So, for females who face strong menopausal symptoms like heavy mood swings or hot flashes, tofu can be a real lifesaver.
Improves Mental Health
For people who struggle with mental health issues like depression and anxiety, tofu can be really helpful due to its composition of soy. There is a study published in the journal Front Psychiatry in 2022 that states that by consuming soy-based products, there is a good chance that the symptoms of depression become manageable. Furthermore, it can give a mental push to people who often have a feeling of being low or less motivated.
May Reduce Cancer Risks
Soy foods like tofu are rich in isoflavones that are known to reduce the possibility of breast cancer. A study published in the European Journal of Nutrition in 2019 concluded that women who consumed a soy-rich diet had a lesser possibility of getting a cancer diagnosis as compared to the ones who ate little to no soy. There have also been findings of soy reducing the risks of other types of cancers, like endometrial, colon, stomach, and prostate cancers.
