Tofu is a highly nutritious food. So, is it good to eat tofu regularly?

Tofu is a familiar food to Vietnamese people and can be prepared into many delicious dishes. The main ingredient in making tofu is soybeans. Many people even use tofu as a substitute for meat in their daily meals. So, what are the effects of regularly eating tofu on health?

Provides many essential nutrients for the body.

Tofu provides a good source of plant-based protein for the body. According to the U.S. Department of Agriculture, 81 grams of firm tofu can provide 117 calories, 14 grams of protein, 7 grams of fat, 1.9 grams of fiber, and 2.3 grams of carbohydrates.

Tofu also contains many other nutrients such as magnesium, calcium, phosphorus, iron, vitamin B, manganese, zinc, and copper. It is a highly nutritious food suitable for most people, especially those with limited protein absorption from foods like dairy.

Lowering bad cholesterol is good for cardiovascular health.

Regular consumption of tofu can help lower bad LDL cholesterol in the body and increase good HDL cholesterol. A meta-analysis of 46 studies indicated that soy protein significantly reduced bad cholesterol levels by approximately 3-4% in adults.

In addition, soybeans are also beneficial in lowering blood pressure and reducing the risk of cardiovascular disease and stroke. This food contains plant estrogen, which can help with cardiovascular health. A 2020 study examining data from over 200,000 people, published in the journal Circulation of the American Heart Association, showed that people who ate at least one serving of tofu per week had an 18% lower risk of coronary heart disease compared to those who ate tofu less than once a month.

 Eating tofu offers many health benefits, such as providing essential nutrients to the body and helping to prevent cardiovascular disease.

Good for the brain and memory.

A 2020 study showed that εquol – a metabolite produced in the gut when consuming soy products – may reduce the risk of dementia. Researchers found that people with higher levels of εquol due to soy consumption had half the amount of white matter damage compared to those with lower εquol levels. White matter damage is known to be a risk factor for Alzheimer's disease.

Preventing osteoporosis

Soybeans contain isoflavones, which have been shown to prevent bone loss and increase bone density, making bones stronger. In particular, tofu is rich in calcium and vitamin D, which strengthen bones and are very beneficial for menopausal women – a group prone to bone loss due to decreased estrogen levels.

Tofu is a healthy food, but you shouldn't eat too much at once or every day. You can eat tofu about twice a week, about 100 grams each time. People with iron-deficiency anemia, kidney disease, gout, or arteriosclerosis should not eat tofu frequently.