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Tofu: Health benefits, nutrients and how to eat this superfood

By lauraharris // 2025-04-04

• Tofu, or bean curd, originated in China over 2,000 years ago during the Han Dynasty. It spread across Asia, becoming a staple in Buddhist vegetarian diets, and gained global popularity in the 20th century.
• A complete source of plant-based protein, tofu contains all essential amino acids, heart-healthy fats, isoflavones (linked to hormonal balance) and key minerals like calcium, iron and magnesium. It is low in calories and carbs.
• Tofu can also lower LDL cholesterol and support bone health. Concerns include GMOs (choose organic), potential thyroid effects in excess, and its antinutrient content (minimal impact in balanced diets).
• Organic tofu doesn't contain GMOs and harmful pesticides like glyphosate. Reputable brands also minimize heavy metal contamination.
• Versatile in texture (silken, soft, firm), tofu works in savory (stir-fries, mapo tofu) and sweet dishes (puddings, mousse). It is widely used in vegan and Asian cuisines.

Tofu, a versatile and protein-packed food, has been a staple in Asian cuisine for centuries. Beloved by vegetarians, vegans and health-conscious eaters alike, tofu is celebrated for its nutritional benefits, adaptability in cooking and health-supporting properties. But what exactly is tofu, where does it come from, and is it as healthy as people claim?

Tofu: a powerhouse of nutrition

Tofu, also known as bean curd, is made by coagulating soy milk and pressing the resulting curds into soft, firm or extra-firm blocks. Its origins can be traced back over to ancient China, where it was first documented during the Han Dynasty (206 BCE–220 CE). According to legend, tofu was accidentally discovered by a Chinese cook who added nigari (a natural coagulant derived from seawater) to soy milk, causing it to solidify. From China, tofu spread to Japan, Korea and Southeast Asia, becoming a dietary cornerstone in Buddhist vegetarian traditions. It wasn't until the mid-20th century that tofu gained popularity in the Western world, largely due to growing interest in plant-based diets and Asian cuisine. Today, tofu is widely available in supermarkets and health food stores globally. Tofu is a nutrient-dense food and is an excellent source of plant-based protein, healthy fats, vitamins and minerals. Here's a breakdown of its nutritional benefits:

• High-quality protein - Tofu contains all nine essential amino acids, making it a complete protein comparable to animal-based sources. A 100-gram serving of tofu provides about eight to ten grams of protein.
• Rich in isoflavones - These plant compounds, particularly genistein and daidzein, act as phytoestrogens and can support heart health, bone density and hormonal balance.
• Low in calories and carbs - Containing only 70-100 calories per 100 grams, tofu is a great food for weight management and low-carb diets.
• Packed with minerals - Tofu is an excellent source of calcium (especially if calcium sulfate is used as a coagulant), iron, magnesium, phosphorus and zinc.
• Heart-healthy fats - Tofu contains healthy polyunsaturated fats, including omega-3 fatty acids, which support cardiovascular health.

Why choose organic

Tofu is generally considered to be a highly nutritious food. It offers several health benefits, according to research. Studies suggest that its soy protein content may help reduce the risk of heart disease by helping lower LDL ("bad") cholesterol levels. It also contains calcium and magnesium, which helps maintain strong bones. Some women may also find relief from menopausal symptoms due to the isoflavones in tofu, which can aid in hormonal balance. Moreover, research indicates that soy foods have anticancer properties that can help lower the risk of breast and prostate cancers, though findings in this area remain mixed. (Related: 12 Potent ANTICANCER agents found in edible plants.) However, most conventional soybeans are genetically modified (GMO); choosing organic tofu ensures non-GMO sourcing. While tofu contains phytoestrogens like isoflavones, which may offer benefits for some individuals, excessive intake could theoretically affect thyroid function in sensitive people, so moderate consumption is advised. Tofu may also contain antinutrients such as phytates, which can reduce mineral absorption, but this is rarely a concern when following a balanced diet. Conventionally grown soybeans are often treated with pesticides like glyphosate, a controversial herbicide linked to serious health issues. Organic tofu is a safer choice, as it avoids synthetic pesticides and GMOs. Heavy metal contamination (such as cadmium and lead) can be a concern with soy grown in polluted regions, but reputable brands test for these contaminants. Look for lab-verified and certified organic tofu from trusted sources to minimize your heavy metal exposure.

Culinary uses and recipes

Tofu's neutral taste and adaptable texture make it perfect for savory and sweet dishes. Here are some popular ways to use tofu in dishes:

• Silken tofu - Soft and creamy, it's ideal for smoothies, desserts and soups.
• Soft tofu - Great for scrambles, miso soup or steamed dishes.
• Firm/extra-firm tofu - Best for grilling, stir-fries, baking and frying.

Here are some popular tofu dishes to try:

• Mapo tofu - Chinese spicy tofu with minced meat or mushrooms
• Tofu scramble - A vegan alternative to scrambled eggs
• Agedashi tofu - Japanese fried tofu in dashi broth
• Tofu stir-fry - Firm tofu with vegetables and soy-based sauces
• Tofu desserts - Silken tofu in puddings, cheesecakes or mousse

Remember that this content is for informational purposes only and is not intended as medical advice or to diagnose, treat or cure any disease. For personalized guidance on your health and dietary needs, consult a qualified healthcare professional or naturopathic physician. For more on superfoods like tofu, visit NaturalNews.com, an excellent resource for informative articles about health and nutrition. You can also try Brighteon.ai, an AI model created by Mike Adams, also known as the Health Ranger. This model is available as a free download to be run locally and is designed to help share and decentralize knowledge. By doing so, it aims to bypass censorship and empower people with knowledge. For a platform that champions uncensored video content and free speech, particularly for discussions on nutrition, natural medicine, ingredients and related topics, check out Brighteon.com, a website that offers a space for open dialogue and exploration of these subjects without restrictions. Lastly, you can try Brighteon.IO and Brighteon.social, two free speech-focused social media platforms where users can openly discuss topics like health, nutrition, ingredient safety, toxicity and related subjects without fear of censorship. These platforms aim to provide a space for unrestricted dialogue on critical issues. Watch this video to learn this quick and easy cereal egg tofu stir-fry recipe. This video is from the My Favorite Dish channel on Brighteon.com.

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Sources include: Brighteon.AI NaturalNews.com Brighteon.com

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