Tofu is rich in protein, calcium, and iron, which are good for overall health, provide energy, and do not increase estrogen too significantly in men.
Doctor Nguyen Trong Thuy, former head doctor of the Vietnam National Team and U23, said tofu contains many health-beneficial nutrients, of which protein is important to help maintain muscle health and sexual hormones.
Here are 5 benefits that tofu brings if eaten regularly:
Lots of vegetable protein and fat
100 g of tofu contains 7-9 g of protein, so this is a very good plant-based protein choice. Another advantage of tofu is that it contains almost no cholesterol like meat.
Tofu contains fat but most of it is polyunsaturated fat. These fats, commonly found in plants and fish, include omega-3 and omega-6 fatty acids, which help regulate cholesterol. According to the American Heart Association, replacing saturated fats with unsaturated fats can reduce the risk of cardiovascular disease
Build muscle and bone health
Tofu contains essential amino acids needed for the normal functioning of the body. Soy protein is a complete protein, providing all the amino acids important for tissue repair, nutrient transport and muscle growth. In terms of calcium content, 100 g of tofu contains about 146 mg of calcium, more than a cup of milk (105 mg). In addition, tofu is rich in magnesium, which maintains bone health and prevents bone loss and osteoporosis. Magnesium plays an important role in bone density and nerve-muscle function.
Reduces blood pressure and supports heart health
Soy products like tofu are rich in isoflavones - compounds that may help lower blood pressure and improve heart health. An analysis published in the Journal of the American Heart Association found that soy isoflavones may help reduce the risk of heart disease.
A large-scale study in the US published in Circulation found that people who eat tofu at least once a week have about an 18% lower risk of heart disease than people who do not eat it. Some other studies also show that eating soy products regularly (≥4 times/week) can reduce the risk of myocardial infarction.
Weight control
Protein aids weight loss because the body takes more time and energy to digest. A high-protein diet increases feelings of fullness and aids in controlling calorie intake.
Tofu provides the body with many important micronutrients such as manganese, iron and vitamin B5, which contribute to energy metabolism and maintain overall health.
Reduce the risk of cancer
A review published in Cancer of nearly 50 studies found that people who consumed more soy products, fruits and vegetables had a significantly lower risk of breast cancer. People who consume at least 50 grams of tofu per day have a lower risk of breast cancer recurrence. Several other epidemiological studies also suggest that eating more soy can reduce the risk of lung and prostate cancer by 10%.
Doctor Ha Ngoc Manh, Director of the Vietnam-Belgium Andrology and Infertility Hospital, said many people worry that eating tofu can affect male hormones, because tofu contains a type of phytoestrogen, called isoflavone, a compound similar to estrogen. Estrogen is a female hormone, with opposing effects to testosterone, the male sex hormone.
"In fact, isoflavones from tofu do not increase estrogen significantly in men. Therefore, eating tofu does not cause a decrease in sexual desire," Dr. Manh said.
On the contrary, protein, zinc, and iron in beans help improve physiological health and prevent sexual dysfunction. Tofu also contains very low amounts of fat, and is considered a superfood for effective weight loss and obesity prevention. Besides, with its low calorie content, tofu is in the group of foods that help prevent type 2 diabetes.
