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Tofu Nutrition Facts: Protein, Vitamins, Calcium And Cholesterol
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Published: October 22, 2007
Tofu is a cuisine packed with good sources of nutritional benefits. Eastern Asia considers it as a major component of their daily diet consumption, however, tofu is a worldwide industry that stretches from the East to the West. Tofu originated in China; the earliest record of its presence was recorded in 200 B.C.
Tofu is commonly called soybean curd because of its soybean, water and curdled soymilk composition. Another traditional curdling agent used is nigari, a compound of natural ocean water. The mineral, calcium sulfate, is another curdling agent used in the process of making tofu. Acidic foods such as lemon juice and vinegar also produce curds. After these curds are processed, they can be formed into solid blocks.
In Asia, tofu is produced daily and made fresh in order to be sold to shops and street vendors. The westernization of the food has designated this cuisine as an essential part of the vegetarian lifestyle. Three types exist on the American market. The first type is firm tofu, which has a condensed, solid consistency. Firm variations are used primarily in stir-fry dishes, soups or on the grill, because of their ability to hold their shape. They also have a higher concentration of protein, as well as fat and calcium, more than any other form. Soft and silken tofu can be lopped into one category. Silken describes the texture of this particular type. It uses a different process than firm tofu; the result yields a creamy consistency. Japanese consumers who consume silk tofu enjoy this product as is. It is a good addition in pureed or blended dishes. In general, tofu is like a sponge that retains any flavor with which it is combined.
The nutrition facts all point to it being a very healthy cuisine. Health conscious consumers appreciate tofu for its high-quality protein, B-vitamins and iron content. There is a significant increase of calcium intake when calcium sultrate is the curdling agent used. There are no traces of cholesterol or saturated fat; cholesterol is never found in plant made foods. Sodium-restricted diets can add tofu as a main food staple, as it is low in sodium. For the organically inclined consumer, there are brands of tofu with organic soybeans. In the numbers game, tofu typically contains about 94 calories in comparison to the 331 calories found in ground beef. The presence of isoflavones is another benefit; there are 40 milligrams of isoflavones found in about ¼ pound of tofu.
UK scientists believe the vegetarian food can help repair broken bones and teeth. Dr. Matteo Santin of Brighton University has found that curd is a defense against defects in the bones. The curd is able to fill defects left by broken or sprained bones and tooth decay. In addition to its function as filler, curd can also recreate portions of lost bone matter. This research hopes to birth a product that aides in successful dental implants that are available to more people. These nutrition facts and encouraging scientific discoveries are excellent reasons to include tofu in any diet.
Tofu is so versatile, it can be enjoyed by all age groups. This is attributed to its soft consistency, mild taste and basic nutrition facts like high sources of vitamins. The high source of protein and B-vitamins benefit the elderly and infants. The lack of cholesterol is beneficial to maintaining a healthy heart. Cooked tofu is a perfect snack for toddlers. As a healthy benefit to any diet, tofu is perhaps for everyone.
Sources:
"Tofu: A Nutritional Powerhouse." Fitness Articles. Women Fitness. 2007. 19 Oct. 2007. http://www.womenfitness.net/tofu_health.htm.
"Tofu Mends Broken Bones and Teeth." Health. BBC News. 1 Dec. 2004. 19 Oct. 2007. http://news.bbc.co.uk/1/hi/health/4057631.stm
"Tofu Nutritional Value Information." Vegetarian Cuisine. About. 2007. 19 Oct. 2007. http://vegetarian.about.com/od/healthnutrition/p/t ofunutrition.htm?p=1
"Tofu." Soy Foods. 2007. 19 Oct. 2007. http://soyfoods.com/soyfoodsdescriptions/tofu.html .
Tofu is commonly called soybean curd because of its soybean, water and curdled soymilk composition. Another traditional curdling agent used is nigari, a compound of natural ocean water. The mineral, calcium sulfate, is another curdling agent used in the process of making tofu. Acidic foods such as lemon juice and vinegar also produce curds. After these curds are processed, they can be formed into solid blocks.
In Asia, tofu is produced daily and made fresh in order to be sold to shops and street vendors. The westernization of the food has designated this cuisine as an essential part of the vegetarian lifestyle. Three types exist on the American market. The first type is firm tofu, which has a condensed, solid consistency. Firm variations are used primarily in stir-fry dishes, soups or on the grill, because of their ability to hold their shape. They also have a higher concentration of protein, as well as fat and calcium, more than any other form. Soft and silken tofu can be lopped into one category. Silken describes the texture of this particular type. It uses a different process than firm tofu; the result yields a creamy consistency. Japanese consumers who consume silk tofu enjoy this product as is. It is a good addition in pureed or blended dishes. In general, tofu is like a sponge that retains any flavor with which it is combined.
The nutrition facts all point to it being a very healthy cuisine. Health conscious consumers appreciate tofu for its high-quality protein, B-vitamins and iron content. There is a significant increase of calcium intake when calcium sultrate is the curdling agent used. There are no traces of cholesterol or saturated fat; cholesterol is never found in plant made foods. Sodium-restricted diets can add tofu as a main food staple, as it is low in sodium. For the organically inclined consumer, there are brands of tofu with organic soybeans. In the numbers game, tofu typically contains about 94 calories in comparison to the 331 calories found in ground beef. The presence of isoflavones is another benefit; there are 40 milligrams of isoflavones found in about ¼ pound of tofu.
UK scientists believe the vegetarian food can help repair broken bones and teeth. Dr. Matteo Santin of Brighton University has found that curd is a defense against defects in the bones. The curd is able to fill defects left by broken or sprained bones and tooth decay. In addition to its function as filler, curd can also recreate portions of lost bone matter. This research hopes to birth a product that aides in successful dental implants that are available to more people. These nutrition facts and encouraging scientific discoveries are excellent reasons to include tofu in any diet.
Tofu is so versatile, it can be enjoyed by all age groups. This is attributed to its soft consistency, mild taste and basic nutrition facts like high sources of vitamins. The high source of protein and B-vitamins benefit the elderly and infants. The lack of cholesterol is beneficial to maintaining a healthy heart. Cooked tofu is a perfect snack for toddlers. As a healthy benefit to any diet, tofu is perhaps for everyone.
Sources:
"Tofu: A Nutritional Powerhouse." Fitness Articles. Women Fitness. 2007. 19 Oct. 2007. http://www.womenfitness.net/tofu_health.htm.
"Tofu Mends Broken Bones and Teeth." Health. BBC News. 1 Dec. 2004. 19 Oct. 2007. http://news.bbc.co.uk/1/hi/health/4057631.stm
"Tofu Nutritional Value Information." Vegetarian Cuisine. About. 2007. 19 Oct. 2007. http://vegetarian.about.com/od/healthnutrition/p/t ofunutrition.htm?p=1
"Tofu." Soy Foods. 2007. 19 Oct. 2007. http://soyfoods.com/soyfoodsdescriptions/tofu.html .
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