The pandemic of 2020, with the onset of the Coronavirus, has taught us a lot of things. As the number of positive cases and the subsequent deaths increased, people kept thinking about ways to eat healthily.
This is because we all know that eating healthy is one of the most important ways to stay healthy.
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The Key To Good Health Is Through Your Stomach
Even though it might sound like an exaggeration, it is, in fact, true.
Our body derives the necessary nutrients from the food that we eat. These nutrients are extremely important for our health and immunity.
Studies were done on food and how it impacts our body have shown that many fruits and vegetables have nutrients like beta carotene and important vitamins like Vitamin B and C. These nutrients play an active role in boosting the immunity levels of the body.
Some nutrients that help build our immunity are:
1. Vitamin D
Ever wondered why doctors prescribe people who are low in immunity to sit under the sun? It is because the rays of the sun help the body produce Vitamin D.
This vitamin helps fight chronic diseases like tuberculosis and some cardiovascular diseases. It can also help heal viral and respiratory infections.
Major sources of this vitamin are cereals and several plant-based varieties of milk.
2. Vitamin C
All citrus foods and fruits, including lemon, lime, oranges, and grapefruits, are a good source of Vitamin C.
The antioxidant property of Vitamin C helps in destroying the free radicals, thereby supporting the immune system of the body.
Other sources of Vitamin C are chilies, bell peppers, and broccoli.
3. Beta-Carotene
This is an antioxidant that boosts the immune function of the body. It reduces any form of inflammation and increases the number of disease-fighting cells in the body. It enhances the immune functions of the body, particularly the cell-mediated immune responses.
Foods like carrots, beetroots, spinach, and sweet potatoes are great sources of beta-carotene.
4. Zinc
This is the most important mineral when it comes to boosting immunity. This is because it is very much required by the body to defend against disease-causing germs.
The T- Lymphocytes, a type of white blood cell that is crucial for the adaptive immune system of the body, requires zinc to function and form. Lower levels of zinc can reduce the number of T- cells in the body. This can, in turn, hamper the immune system.
Foods that have high levels of zinc in them are nuts and seeds.
What Is Tofu?
Tofu is a soy-based product that is made from condensed soy milk. If you search for tofu recipes, you will find that the process of making it is similar to that of cheese making. But the bean used to make tofu is plant-based soybeans.
If you are asking yourself, “is tofu healthy” the answer is YES. But, of course, only when consumed in moderation.
Tofu source goes back to the time when it originated in China. This is the reason why it is a staple in most of eastern and southeastern Asia.
Importance Of Having Tofu In Your Diet
We all know the several benefits that plant-based food offers to humans. This is a major reason why many people are changing their diet to plants, and veganism is on the rise.
Tofu is one example of plant-based food. It is derived from the soy plant. And like other soy-based foods, tofu also contains isoflavone and estrogen that are found in plants.
Even though for many years, people used to think that consuming foods, like tofu, that are rich in estrogen have harmful effects on the body, this myth has been busted.
Research has shown that tofu does not have an excessive quantity of estrogen. Thus, it is safe to be consumed.
Nutrients Of Tofu
Tofu is a soy-based prodigy that is very rich in multiple nutrients that are needed for having a good and strong immune system. Some of the nutrients that are present in tofu are as follows:
- Protein
- Fiber
- Calcium
- Potassium
- Thiamine
- Vitamin K
- Vitamin C
As soy is the main component of tofu, it is a rich source of dietary fiber. They are also rich in calcium and magnesium which strengthens bones and regulates blood sugar levels.
| Dried tofu nutrition fact (1 cup): 92 cal, 6g of carbohydrate, 10g of protein, 3g of fats |
Benefits Of Tofu
Tofu is a great friend for your body. From the heart to the skin, there is nothing in your body that does not benefit from. There are multiple health benefits of having tofu. Some of them are stated below:
1. Improves Heart Health
If you have heart diseases resulting from high cholesterol levels, you should start eating tofu.
Research done on tofu shows that eating tofu can effectively bring down the LDL level, which is bad cholesterol. They also increase the levels of HDL or good cholesterol.
The plant enzymes that are present in tofu also improve the overall health of your heart. It plays a major role in improving the condition of the endothelium. That is the tissue that lines the insides of our heart.
2. Reduces The Risk Of Cancer
Recent studies have shown that eating tofu reduces the chance of getting several types of cancer.
Clinical studies show that eating tofu has a positive impact on breast and prostate cancer.
The fiber present in tofu keeps your colon healthy and reduces the chances of colorectal cancer.
3. Improves The Quality Of Your Skin And Hair
The isoflavones present in tofu play a major role in improving the quality of your hair and skin. It can help you look younger as it improves the texture of your skin.
4. Improves The Quality Of Your Bone
Plant estrogen present in tofu can help people who have low bone mass. This is especially good for women who are going through menopause. As the levels of estrogen drop after menopause, it can result in loss of bone mass.
Additionally, it is also a great source of calcium which helps in strengthening bones.
5. Helps People With Type 2 Diabetes
People who are struggling with high blood sugar are often diagnosed with kidney diseases. Their body excretes more protein than it should. This is why the protein from soya can help them.
6. Improves Kidney Function
Soya protein is known to improve renal functions. This is the reason why people who are undergoing kidney dialysis are often prescribed to include tofu in their diet.
7. Better Brain Function
Human brains go through a decrease in productivity as we age. This can be fixed just by adding the soya-based product to your diet. It has also been seen that lecithin content in soya helps people who are struggling with Alzheimer’s condition.
Downsides Of Tofu
Although tofu has a lot of positive effects on the body, there are also some negative effects that are often overlooked by fitness enthusiasts. There is a reason why most doctors prescribe their patients to consume tofu in moderation.
Some of the side effects of eating tofu are as follows:
1. Antinutrients
Like many other plant-based products, tofu contains antinutrients. They can affect the rate of nutrient absorption in the body. There are two types of antinutrients: phytates and trypsin inhibitors. They not only reduce the rate of mineral absorption but also cause abdominal pain.
2. Thyroid Related Problems
Tofu contains goitrogen. It interferes with the body’s ability to absorb iodine that is present in the medication. This is why people who are suffering from thyroid problems are advised not to consume tofu.
3. Digestive Health
Several studies that are conducted on the effects of soy on the human digestive system show that excessive consumption of tofu can disrupt the working of the healthy bacteria that are present in the digestive tract. This not only results in abdominal pain but can also cause other digestive diseases.
Frequently Asked Questions (FAQs)
Tofu is a plant-based food that contains several antinutrients like all other plant-based food. When taken in high quantities, they are capable of reducing the body’s ability to absorb the nutrients that are present in the food. This can harm the immune system of the body.
Eating tofu can help in weight loss. This vegan product is low in calories and is free of cholesterol. This is also high in protein. It can make you feel fuller for a longer period.
Tofu is a soya-based product. It is made from dried soybeans after they are soaked in water and then boiled. The liquid that is left behind is called soya milk.
Wrapping It Up!
After the onset of Coronavirus, most people have become conscious of their food habits. They have started to focus more on what they eat and how it is beneficial to their body. Mental health and physical health has now become a priority. Better late than never!
Tofu is a plant-based food that has several health benefits. Some of the studies that are done on tofu show that it has multiple positive effects on the body. From improving heart health to reducing the risk of several types of cancer, the list is vast.
But as the saying goes, “too much of a good thing can be harmful.”
It holds true in the case of this vegan alternative as well. The health benefits of tofu depend on the level of consumption. If the intake is more than sufficient, it may have several negative effects on the body as well.
It is always better to ask your doctor about how much you as an individual should consume tofu. If taken in moderation, you can be benefitted.
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