Wonders of Tofu

From tofu "steaks" and stir-fries, to pies and smoothies, the possibilities of tofu are limitless. But as if taste weren't enough, tofu also has the added benefit of being highly nutritious.

Protein

This little flavor sponge is a great source of complete and easily digestible proteins. At just 70 calories per serving, tofu provides 9 grams of muscle-building amino acids.

Cardiovascular Benefits

Research over the years has shown tofu to have the ability to lower triglycerides, LDL levels (the so-called "bad" cholesterol) by 35-40%, and total cholesterol by 30%. It also has been observed to raise HDL cholesterol (the good guy) and reduce the tendency of platelets to form clots.

Wait... What does this mean?

Cholesterol, a substance manufactured only by animals (which includes humans, for those of you who don't know), is a fat-like waxy substance found in cells and bloodstreams all over the body. It plays a part in producing certain hormones and cell membranes, among several other important bodily functions.

Two carries of cholesterol, low-density lipoprotein (LDL) and high-density lipoprotein (HDL), transport cholesterol through the blood to the cells. This, along with triglecerides, a form of fat in the body, make up your cholesterol count.

Cholesterol is necessary for a healthy body, but problems start to arise when one develops elevated levels of LDL. When too much LDL circulates throughout the blood, a build up of cholesterol starts to deposit on the walls of the arteries. This thick, hard substance known as plaque narrows the blood vessels and makes them less flexible. When this plaque becomes too large or if it breaks off, a subsequent heart attack or stroke may result. Higher HDL levels seem to help prevent this from happening.

Elevated triglycerides, which can be due to physical inactivity, being overweight, smoking, or consuming an excess amount of alcohol, usually go hand in hand with high cholesterol and/or diabetes, and they may contribute to heart disease and a build up of plaque in the arteries.

Consuming soy protein, which lowers cholesterol and triglycerides, can help prevent and reduce your rise of these serious diseases.

I also would just like to note that your body makes cholesterol and there is no need to consume extra amounts from animal products.

Menopause
Supporting other recent research, a study on menopausal women published in The American Journal of Clinical Nutrition found that the daily consumption of more than 90 milligrams of soy coincided with a significant increase in spine bone-mineral density. The average was noted to be 20.6 milligrams more per square centimeter.

Vitamins, Minerals, and Other Nutrients

Providing over 30% of your DV, tofu is a great source of iron, a mineral primarily used as a part of hemoglobin to produce energy and transport oxygen throughout the body. Hemoglobin relies on copper for iron to be properly utilized, so it's a good thing tofu supplies 11% of this vital mineral as well.

Other nutrients tofu provides include calcium (10%), manganese (35%), omega-3 fatty acids (15%), selenium (14%), phosphorus (11%) and magnesium (8%). (percents in daily value per serving).

Selenium

Selenium in particular is a powerful trace mineral. It is needed to reduce the levels of damaging free radicals in the body, and it is a necessary cofactor of a very important, internally produced anitoxidant glutathione peroxidase. The actions of this antioxidant help protect against heart disease and certain cancers, reduce asthma, and help relieve arthritis symptoms. In addition, selenium is involved in the repair of DNA, which also reduces your risk of cancer.

So tofu. It's tasty, versatile, and highly nutritious. What's not to love?