## Eating Tofu Once a Week: What Are the Benefits?
The Nutritional Benefits of Tofu
According to the United States Department of Agriculture, 81 grams of tofu provides 117 calories, 14g of protein, 7g of fat, 2.3g of carbohydrates, 1.9g of fiber, and 11mg of sodium. Tofu also contains essential nutrients such as magnesium, calcium, phosphorus, B vitamins, iron, manganese, copper, and zinc. It is a nutrient-rich food that is accessible to most people and is particularly popular among vegetarians as a protein source, often used as a substitute for meat, eggs, and dairy.
Heart Health Benefits
Tofu contains plant-based estrogens, which have a positive impact on cardiovascular health. A 2020 study published in the American Heart Association’s journal, Circulation, found that after analyzing data from over 200,000 individuals, there was a link between consuming tofu at least once a week and a reduced risk of coronary heart disease. Those who ate tofu at least once a week had an 18% lower risk compared to those who consumed it less than once a month.
Reduced Bad Cholesterol
Regular tofu consumption helps lower LDL cholesterol (the “bad” cholesterol) and increases HDL, the “good” cholesterol. A meta-analysis of 46 studies showed that soy protein reduced LDL cholesterol by approximately 3-4% in adults.
The Many Benefits of Tofu for Health.
Brain Health and Memory Enhancement
A 2020 study found that equol, a metabolite produced in the gut after consuming soy products, may help reduce the risk of cognitive decline. However, the benefits of soy products on cognitive function are still inconclusive and require further research and observation.
Preventing Osteoporosis
Soy isoflavones have been shown to prevent bone loss and increase bone mineral density, leading to stronger bones. Postmenopausal women often experience bone health issues due to decreased estrogen levels, and tofu provides a natural source of calcium and vitamin D, helping to compensate for this deficit.
Precautions When Consuming Tofu
While tofu is versatile, tasty, and nutritious, there are some considerations to keep in mind. Animal studies suggest that soy consumption may interfere with the absorption of radioactive iodine used in the treatment of hyperthyroidism, so it is advisable for individuals undergoing this treatment to limit their intake of soy products, including tofu.
Additionally, due to the presence of isoflavones, which act similarly to estrogen in the human body, excessive soy consumption may negatively impact estrogen-sensitive systems, such as disrupting menstrual cycles in women. Those at high risk for ovarian, uterine, or breast cancer should exercise caution when consuming soy products.
While tofu offers numerous health benefits, moderation is key. A healthy adult can aim for two servings of tofu per week, with each serving not exceeding 100 grams.
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