Tofu Health benefits & Nutrition facts

What is Tofu ?

• Tofu is a high protein, plant-based superfood made from soyabeans, water, and a class of ingredients called coagulants that keep the two together. 

• Tofu originated originated in China, but now it is consumed all over the world. 

• It is rich in nine essential amino acids, calcium, iron and beneficial plant compounds called isoflavones.

Types of Tofu:

Different types of tofu based on texture nutrition, and how they' re commonly used.

1) Silken tofu: 

• This is the softest form of tofu and creamy type. 
• This is best use for smoothies, soups and sauces.

2) Medium tofu: 

• Slightly firm but still soft, medium tofu is best use for different dishes in general cooking.

3) Firm tofu: 

• This type of tofu is the most popular in cooking and has a higher protein content with lower water.
• It can be used for curries, grilling, tikka and frying, etc.

4) Extra-Firm tofu:

• Extra firm tofu is a dense, plant based protein. 
• It has a lower water content and a highest protein concentration than regular tofu . 
• It retains its shape even when fried or grilled.

5) Smoked Tofu:

• This is the best baked smoky tofu, cooked in the oven or the smoker. 
• Its pre-cooked and smoked for flavor. 
• Smoked tofu best for sandwiches, salads, snacks & quick meals.

Health benefits:

1) Builds and maintains muscle:

• Tofu is rich in high-quality plant based protein and contains all essential amino acids needed for muscle repair and growth.

2) Excellent source of protein:

• Tofu is a complete protein, it contains all nine essential amino acids needs for muscle repair and body functions. 
• It's generally useful for vegetarians and vegans.

3) Good for bone strength:

• Calcium set tofu is rich in calcium and magnesium, which help maintain strong bones and may reduce many risk.

4) Helps with weight management:

• Its high protein content helps increase fullness and may reduce the risk of type 2 diabetics and improve insulin sensitivity.

5) Supports gut health:

• Tofu contains small amounts of fiber and plant nutrients that support digestion, when eaten with vegetable and whole grains.

6) Provides essential minerals:

• It contains all nine essential amino acids needs for muscle repair and body functions.

Nutrition facts of tofu:

• The nutrition of tofu varies depending on whether it is silken, soft, firm, or extra-firm. 
• Below are the approximate values for 100grams of standard firm tofu.

Nutrient: Amount (Approx.)

• Calories: 140-145 kcal
• Protein: 15-17 g
• Fat: 8-9 g
• Saturated Fat: 1-1.5 g
• Carbohydrates: 2-3 g
• Fiber: 1-2 g
• Sugar: <1 g
• Calcium: 350-500 mg
• Iron: 2-3 mg
• Magnesium: 50-60 mg
• Phosphorus: 120-150 mg
• Potassium: 150-200 mg
• Sodium: 10-20 mg

***End***

How much fruit, vegetables, meat, fish, eggs & healthy foods do you eat daily?

• A balanced diet generally consists of an adequate ratio of carbohydrates, fats, and proteins along with the recommended daily allowance of vitamins, minerals, and health-promoting substances.

• Nutrition is essential for the proper functioning of your body and is provided by a balanced diet.

• If your body is not well nourished, then you are more likely to suffer from diseases, infections, fatigue, and poor performance.

• It is important to eat a balanced diet to maintain good health.

• There should be a balance between fruits, vegetables, dairy, grains, and proteins in a balanced diet.

• It is important to eat foods from multiple food groups to obtain all the essential nutrients in the right amounts.

• Maintaining a healthy diet throughout life prevents malnutrition in all its forms, as well as a range of non-communicable diseases.

• Many people eat food high in fats, sugars, salts, and sodium, and they don't eat enough fruit, vegetables, and other dietary fibre such as whole grains.

• Diversity in food enhances not only health, but also nutrition.

• The consumption of an adequate diet should be based on the consumption of a variety of foods.

Fruits & Vegetables:

• Fruit and vegetables contain essential vitamins and minerals that help prevent disease as well as fibre that reduces cholesterol, keeps the bowels healthy, and aids digestion.
• They bulk up meals without adding too many calories. Because they are low in fat, they're a great way to bulk out meals and feel full without adding too many calories.
• Drink no more than 150 ml of fruit juice or smoothie every day because they contain too much sugar.

Fish:

• A fish is an aquatic vertebrate with gills, fins, scales along its body, and it is considered a cold-blooded animal.
• Fish is one of the best sources of protein, vitamins, and minerals.
• Fish is an excellent source of nutrients essential for health, such as protein, selenium, iodine, and zinc and it has more vitamin B12 and D necessary for brain health and bone health, respectively than any other food you can eat.
• Every week, consume at least two servings of fish, one of which should be oil fish like salmon.

Meat:

• Meat is a good source of protein, vitamins, and minerals in your diet.
• The amino acids found in meat are essential to the human body and are regarded as a complete protein food.
• Eating too much meat can increase the risk of cancer, so limit it to three portions (350-500gm) cooked weight per a week.

Milk:

• Milk consumption is recommended by many nutritional guidelines for meeting daily requirements for calcium, animal proteins and vitamin B12 intake. 
• In the United-States, the national dietary guidelines recommend that adults should drink three cups or 732 mL/d of milk. [Reference By National Center for Biotechnology Information (NCBI)].

Egg:

• Eggs are a good source of protein, vitamins, and minerals.
• They’re a good choice as part of a healthy balanced diet and there’s no recommended limit on the number of eggs you can eat in a week.
• Eggs are great for making healthy, quick dishes.
• Try to avoid adding too much fat to eggs when cooking – poaching, scrambling, or boiling is best. 
• If you do fry eggs, don’t add too much oil to the pan and choose healthier unsaturated oils like vegetable, rapeseed, or olive oil. [Reference By Food Standards Scotland].

Reference By: 
1) NCBI, 
2) Food Standards Scotland & 
3) Google

*** Thank You***

Protein, Amino Acids and Good sources of protein!!!

What is protein?

• Protein is considered the building block of life and is found in every cell of the human body. 
• Proteins are made up of organic compounds called amino acids and are essential nutrients you can’t live without. 
• Amino acids that are attached to one another in a long chain. 
• There are different kinds of amino acids, and the sequence in which the different amino acids are arranged helps determine the role of that particular protein. 
• Whenever the body is growing, repairing or replacing tissue, proteins are involved. 
• Proteins are found in your skin, bones, muscle and all your organ tissue. 
• In addition, they are used to produce hormones, enzymes and hemoglobin that carry oxygen in the blood.
• Amino acids are found in animal sources such as meats, milk, fish, and eggs.

• They are also found in plant sources such as soy, beans, legumes, nut butters, and some grains (such as wheat germ and quinoa). 

• You do not need to eat animal products to get all the protein you need in your diet.

Amino acids are classified into three groups:

A) Essential Amino Acids
B) Nonessential Amino Acids
C) Conditional Amino Acids

A) Essential amino acids cannot be made by the body, and must be supplied by food. They do not need to be eaten at one meal. The balance over the whole day is more important.
B) Nonessential amino acids are made by the body from essential amino acids or in the normal breakdown of proteins.
C) Conditional amino acids are needed in times of illness and stress.

Protein helps to:

• Curb appetite

• Sustain lean muscle

• healthy metabolism

• Support weight loss

• Prevent muscle wastage

• Build and repair the body

• Keep blood sugars stable

• Assist in hormone production

• Maintain a healthy Immune system

• Support new growth and maintenance

• Assist recovery from sport or illness

How much do we need?

• The amount you consume each day varies slightly depending on your age, weight and activity level. 
• Basically, it’s all about getting a good balance of quality protein over the course of a day that’s important for good health.

A healthy diet provides the right balance of carbohydrate, fat, and protein to reduce risks for chronic diseases, and they are obtained from a variety of foods that are available, affordable, and enjoyable.

Good sources of protein: Fish, Plant based vegetable, Eggs, Dairy.

*** Thanks ***