KOMPAS.com – Tofu, known as a nutrient-dense source of plant protein, has many noteworthy health benefits.
In Indonesia, tofu is a food ingredient that is commonly available and easy to find in markets or supermarkets.
Here are some of the main benefits of tofu that you can enjoy:
1. Supports digestive health
As a fiber-rich food, tofu helps support digestion and overall gut health. Fiber helps facilitate the digestive process and acts as a prebiotic to feed the good bacteria in the gut microbiome.
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A 2016 study found that soy can increase the population of bifidobacteria and lactobacilli, two types of good bacteria in the gut. Additionally, soy isoflavones also support the gut lining, reduce inflammation, and strengthen digestive benefits.
2. Maintain heart health
Tofu is low in saturated fat and cholesterol, making it a good choice for heart health.
Tofu is rich in unsaturated fats which help lower blood cholesterol levels, support heart health, and reduce the risk of cardiovascular disease.
3. Supports metabolic health
The combination of protein, fiber and healthy fats in tofu slows down the digestive process, thereby helping to control the gradual rise and fall of blood sugar. This is especially important for people with metabolic disorders such as type 2 diabetes.
A 2020 study found that soy consumption can reduce the risk of type 2 diabetes.
4. Improve the immune system
Tofu contains vitamin A, copper, zinc, selenium, and plant compounds that act as antioxidants. These nutrients help fight inflammation and support immune function.
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The isoflavones in tofu are also associated with a reduced risk of certain cancers, such as breast, prostate and colorectal cancer.
5. Helps repair body tissue
Tofu is a unique source of plant protein because it contains all the essential amino acids the body needs.
This protein helps build and repair body tissue, including muscles, hair, nails and vital organs. In addition, the iron content in tofu helps produce hemoglobin to transport oxygen throughout the body.
Tofu is a food high in calcium, apart from milk and other processed products. 6. Strengthens bones
In addition to calcium, tofu is rich in magnesium and phosphorus, which are important for bone health. These three minerals support healthy bone growth and maintain bone mineral density.
7. Improve brain health
Research shows that soy isoflavones in tofu may support brain health. A 2020 meta-analysis linked isoflavone consumption to improved cognitive function in adults.
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Additionally, a 2018 study found that tofu consumption was associated with reduced depressive symptoms in pregnant women.
8. Relieve menopausal symptoms
The soy isoflavones in tofu may help relieve menopausal symptoms, such as hot flashes, as well as support bone density and weight management. Research shows that soy consumption is beneficial for women experiencing menopause.
9. Supports eye health
Tofu contains vitamin A, which plays an important role in maintaining eye health. This vitamin helps protect eyesight and prevent aging-related eye problems.
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