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Benefits Of Tofu: Cardiovascular Health, Calcium, Protein And Antioxidants
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Published: January 21, 2008
Food comprises much of our daily lives. Not only is sustenance necessary to live, but it often becomes an obsession. Even for those who are not 'dieting' per say, what is put into the body and how the body functions as a result should be considered. For those who do attempt to lead a healthy lifestyle by monitoring what they ingest, foods are evaluated on many tiers.
However, one nutritious nugget batting 100 across the board is something at which many may turn up their nose. For many people, tofu was originally believed to be consumed by vegetarians and dietary masochists. Not only does this miracle menu item prove these initial assumptions to be egregiously wrong, but tofu adds needed and valued nutrients to any healthy diet.
Simply enough, tofu is made by coagulating soy milk and pressing the resulting soy bean curds into blocks. This soy-based food originates from China, and is prevalent in many Asian diets. Moreover, tofu has been directly attributed to the lack of heart attacks and hormone dependent cancers among residents of Okinawa, Japan. The Okinawa Centenarian Study deduced that a high intake of soy foods, such as tofu, is one of the main reasons Okinawans have 80% less heart attacks and 75% less hormone dependent cancers compared to other societies. Since a majority of the Okinawans' diet, as well as those of many other Asian cultures, is so inundated with soy-based foods like tofu, this significantly impacts their cardiovascular health. These benefits from tofu are found directly in its nutrients and dietary values.
The positive, nutritious aspects of tofu are abundant. Two, four-ounce servings a day are all it takes to vastly improve cardiovascular health. This is a direct result of the heart healthy qualities tofu possesses. One serving contains 15% of the daily requirement of omega-3 fatty acids, beneficial to the cardiovascular system. These fatty acids prevent the clogging of arteries and minimize erratic heartbeats. Most importantly to cardiovascular health, omega-3 fatty acids raise levels of good cholesterol, HDL, and lower levels of bad cholesterol, or LDL. In fact, cholesterol can drop 30% with the regular consumption of tofu.
Aside from the benefits to the cardiovascular system, tofu reigns as the diet miracle food. One serving has 18% of the daily requirement of protein and over one third of the requirement for iron. Antioxidants are abound in tofu, specifically manganese, copper and selenium. These antioxidants eradicate free radicals in the body, which in high numbers can lead to certain types of cancer. Tofu's antioxidants increase energy levels in the body all day, and the amount of calcium is comparable to that of any dairy product. Boasting 10% of the daily requirement for calcium intake, the calcium in tofu protects against osteoporosis, bone loss and weakness.
All of these nutrients are typically found in high fat, high calorie foods such as red meat, whole milk and cheese. However, at just 80 calories a serving, the nutrient levels in tofu surpass its less healthy counterparts. Not only is tofu low in fat and high in protein, ideal for any diet, but it is odorless and colorless. The advantage in this is that it takes on the flavor of anything with which it is cooked. Meaning, tofu can taste like anything desired, from a sweet dessert to a flavorful stir-fry.
Tofu is an excellent solution for replacing high fat foods thought to provide the most protein. This food is highly adaptable, and can be incorporated into the daily diet in many ways. Silken tofu is soft and ideal for adding to dressings, sauces and ice cream. Firm tofu can be sauteed, grilled, baked or scrambled, to name a few methods of preparation. The culinary possibilities with tofu are endless, and the same can be said for its improvements on health.
The benefits of tofu are incomparable to most any other food ingested. Not only does it make the heart healthy, but it can have a positive effect on the waistline. In a society so over-saturated with processed, high fat foods, tofu is welcome relief for the indigestion of many Americans' unhealthy dietary habits.
Sources:
"Tofu." Wikipedia. 3 Oct. 2007. 11 Oct. 2007. http://en.wikipedia.org/wiki/Tofu.
Greene, Alan. "The Bottom Line on Soy." DrGreene.com. 15 Sept. 2001. WebMd. 11 Oct. 2007. http://www.webmd.com/diet/features/Bottom-Line-Soy .
Capasso, Michelle. "The Many Benefits of Tofu." Essortment. 2002. PageWise, Inc. 11 Oct. 2007. http://www.essortment.com/lifestyle/foodinformatio n_ttwz.htm.
"Tofu." The World's Healthiest Foods. 2007. WHFoods.com. 11 Oct. 2007. http://www.whfoods.com/genpage.php?tname=foodspice &dbid=111.
Simply enough, tofu is made by coagulating soy milk and pressing the resulting soy bean curds into blocks. This soy-based food originates from China, and is prevalent in many Asian diets. Moreover, tofu has been directly attributed to the lack of heart attacks and hormone dependent cancers among residents of Okinawa, Japan. The Okinawa Centenarian Study deduced that a high intake of soy foods, such as tofu, is one of the main reasons Okinawans have 80% less heart attacks and 75% less hormone dependent cancers compared to other societies. Since a majority of the Okinawans' diet, as well as those of many other Asian cultures, is so inundated with soy-based foods like tofu, this significantly impacts their cardiovascular health. These benefits from tofu are found directly in its nutrients and dietary values.
The positive, nutritious aspects of tofu are abundant. Two, four-ounce servings a day are all it takes to vastly improve cardiovascular health. This is a direct result of the heart healthy qualities tofu possesses. One serving contains 15% of the daily requirement of omega-3 fatty acids, beneficial to the cardiovascular system. These fatty acids prevent the clogging of arteries and minimize erratic heartbeats. Most importantly to cardiovascular health, omega-3 fatty acids raise levels of good cholesterol, HDL, and lower levels of bad cholesterol, or LDL. In fact, cholesterol can drop 30% with the regular consumption of tofu.
Aside from the benefits to the cardiovascular system, tofu reigns as the diet miracle food. One serving has 18% of the daily requirement of protein and over one third of the requirement for iron. Antioxidants are abound in tofu, specifically manganese, copper and selenium. These antioxidants eradicate free radicals in the body, which in high numbers can lead to certain types of cancer. Tofu's antioxidants increase energy levels in the body all day, and the amount of calcium is comparable to that of any dairy product. Boasting 10% of the daily requirement for calcium intake, the calcium in tofu protects against osteoporosis, bone loss and weakness.
All of these nutrients are typically found in high fat, high calorie foods such as red meat, whole milk and cheese. However, at just 80 calories a serving, the nutrient levels in tofu surpass its less healthy counterparts. Not only is tofu low in fat and high in protein, ideal for any diet, but it is odorless and colorless. The advantage in this is that it takes on the flavor of anything with which it is cooked. Meaning, tofu can taste like anything desired, from a sweet dessert to a flavorful stir-fry.
Tofu is an excellent solution for replacing high fat foods thought to provide the most protein. This food is highly adaptable, and can be incorporated into the daily diet in many ways. Silken tofu is soft and ideal for adding to dressings, sauces and ice cream. Firm tofu can be sauteed, grilled, baked or scrambled, to name a few methods of preparation. The culinary possibilities with tofu are endless, and the same can be said for its improvements on health.
The benefits of tofu are incomparable to most any other food ingested. Not only does it make the heart healthy, but it can have a positive effect on the waistline. In a society so over-saturated with processed, high fat foods, tofu is welcome relief for the indigestion of many Americans' unhealthy dietary habits.
Sources:
"Tofu." Wikipedia. 3 Oct. 2007. 11 Oct. 2007. http://en.wikipedia.org/wiki/Tofu.
Greene, Alan. "The Bottom Line on Soy." DrGreene.com. 15 Sept. 2001. WebMd. 11 Oct. 2007. http://www.webmd.com/diet/features/Bottom-Line-Soy .
Capasso, Michelle. "The Many Benefits of Tofu." Essortment. 2002. PageWise, Inc. 11 Oct. 2007. http://www.essortment.com/lifestyle/foodinformatio n_ttwz.htm.
"Tofu." The World's Healthiest Foods. 2007. WHFoods.com. 11 Oct. 2007. http://www.whfoods.com/genpage.php?tname=foodspice &dbid=111.
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