The tofu is a food made from soy. It is made from curdled soy milk, similar to the cheese-making process. Its neutral flavor and ability to absorb other flavors make it ideal for all kinds of recipes.  

In general, tofu is a versatile and nutritious food that has become a staple in vegetarian, vegan, and flexitarian diets. What's more, tofu, which originates from China, has a history of over 2,000 years. 

You can also read: The best plant-based milks according to Profeco 

History and Origin of Tofu

According to experts, tofu was created during the Han dynasty in China, around 179 BC. According to legend, it was invented by Prince Liu An from Anhui province. The technique of making tofu was introduced in Japan during the Nara period (710-794).

It is believed that tofu reached Vietnam between the 10th and 11th centuries, coinciding with the spread of Buddhism, as it is an important source of protein in vegetarian and vegan diets. 

How is Tofu Prepared?

Tofu is produced by curdling soy milk with coagulants like nigari or calcium sulfate. Once curds are obtained, they are pressed into small blocks.

Depending on the type of coagulant and the pressing time, tofu can vary in texture, from soft to extra firm. On one hand, soft tofu is ideal for soups and smoothies, while firm or extra firm tofu is perfect for stir-fries and grilling.  

Nutritional Value of Tofu

Experts indicate that tofu is an excellent source of plant protein, meaning it contains all 9 essential amino acids that the human body needs. Additionally, this ingredient is low in calories and saturated fats, making it a healthy option for those looking to take care of their health.  

According to Healthline, a 100-gram serving of tofu contains approximately:

• 17 g of protein
• 9 g of fat (mostly unsaturated) 
• 3 g of carbohydrates 
• 2 g of fiber 
• 53% of the recommended daily value of calcium 
• 51% of manganese 
• 42% of copper 
• 32% of selenium 
• 18% of vitamin A 
• 15% of phosphorus 
• 15% of iron 
• 14% of magnesium 
• 14% of zinc

As you may already know, all these nutrients are essential for overall health, especially when it comes to bones, muscles, and the heart. 

See more: The 5 most nutritious legumes to add to your diet

Health Benefits of Tofu

If you're already eager to try tofu because it contains protein, vitamins, and minerals, you'll be amazed by its many health benefits. Take note and rush to buy tofu!  

1. Cardiovascular Health 

Tofu is rich in isoflavones, a substance that may help reduce blood pressure and LDL cholesterol levels. Studies have found that people who regularly consume tofu have a lower risk of heart disease.

2. Cancer Prevention 

The isoflavones found in tofu also possess antioxidant and anti-inflammatory properties. In this regard, some research suggests that tofu consumption may be associated with a lower risk of certain types of cancer, such as breast and prostate cancer. 

3. Bone Health 

Thanks to its high calcium and magnesium content, tofu helps maintain strong bones and prevent osteoporosis. Additionally, some varieties of tofu are fortified with vitamin D, which improves calcium absorption.

4. Digestive Health

Tofu is a fiber-rich ingredient, a substance that is essential for healthy digestion and the prevention of constipation. Furthermore, some varieties of tofu are fermented and may contain probiotics that benefit gut health.

5. Weight Control 

Tofu is low in calories and high in protein, which helps you feel satisfied longer and can consequently aid in weight loss. 

However, there are people who cannot consume tofu: those who are allergic and also those with a history of certain types of cancer. Therefore, it is best to consult your doctor before including it in your regular diet.  

As you can see, tofu is a nutritious and versatile food that offers many health benefits. It contains protein, fiber, and nutrients, making it an excellent choice for those looking to eat well and take care of their health at the same time. Give it a try and let us know if you liked it!

Continue reading: Benefits of vegetarian meats