Tofu: Complete Mineral Profile

Tofu ‐ Mineral Information

Introduction

Tofu is a white, soft and spongy food product made from soybeans. It is not only popular due to its low-fat content but also for its nutrient dense properties. Tofu contains 9 essential minerals and has been linked to numerous health benefits such as prevention of chronic illnesses, improved bone strength, hormone balance and even weight loss. The specific minerals contained in this versatile ingredient are phosphorus, manganese, calcium, magnesium, copper, zinc, selenium, potassium, and iron.

Phosphorus

A 100-gram serving of firm tofu will provide about 98 milligrams (mg) of phosphorus - about 20 percent of the daily recommended intake for both men and women according to the Institute of Medicine. This mineral helps support healthy bones, teeth, muscles and nerves among other things; it’s important for DNA synthesis and storage of energy. In addition to preventing bone weakening diseases like osteoporosis, phosphorus aids in the breakdown of fats and carbohydrates as well as water absorption by cells. Additionally, phosphorus works with other nutrients including Vitamin B to create enzymes which help break down protein, fat and starch in foods.

Manganese

Found in small amounts throughout the body, manganese plays an integral role in oxygen utilization, nervous system functioning, the production of sex hormones, metabolism of proteins and carbohydrates while aiding in the building of strong bones. There are 4 mg present in every 100 grams of tofu, or around 18 percent of the recommended daily allowance. A manganese deficiency can cause fertility problems, fatigue, impaired growth and miscarriage, so it’s important to get enough of this mineral in your diet.

Calcium

Tofu contains 113 mg of calcium per 100 grams; about 11 percent of the recommended dietary allowance for men and 14 percent for women. It contributes to stronger bones and reduces the risk of developing osteoporosis in later life. Calcium also plays a key role in heart muscle function, blood clotting, skin integrity and nerve impulse transmission. Moreover, calcium helps activate enzymes involved in digestion and nutrient assimilation.

Magnesium

This mineral is found in 60 mg in each 100 gram serving. An adequate supply of magnesium helps keep proper levels of electrolytes within the body, promotes cardiovascular health, boosts energy levels, enables signal transmissions between cell membranes and relieves pre-menstrual syndrome symptoms. Magnesium has shown positive effects on reducing anxiety and improving sleep quality too!

Copper

Found in very small amounts, eating foods containing copper helps prevent anaemia and collagen formation, along with providing energy. Coppers present in tofu tends to vary depending on the amount eaten per meal; usually one hundredth of a milligram in a single serving. It will still make up approximately half of the daily needs for most adults though.

Zinc

Present in 26 mg per 100g serving, zinc helps stimulate the immune system, supports insulate development and normalizes the senses of taste and smell. Together with copper, zinc assists in healing wounds and reinforcing cell walls, while also acting upon metabolic enzymes that can influence essential fatty acid absorption and detoxification processes. Zinc binds to cellular structural components, facilitating communication across cells and thus helping regulate activities in the immune system.

Selenium

Selenium is needed by the body in trace amounts as a cofactor to redox reactions and as part of anti-oxidant enzymes. It also encourages sperm motility, increases prostate gland secretion and improves thyroid hormone activity. Furthermore, Selenium contributes to resistance against some forms of cancer and may improve immunity against certain viruses and bacteria. About 2 micrograms of this mineral can be obtained from consuming approximately 85g of tofu.

Potassium

Another important mineral found in tofu, potassium is key for maintaining fluid balance and transporting vital nutrients throughout the body. It decreases the risk of stroke and kidney stones, counteracts sodium’s adverse effects and protects arteries from narrowing due to high pressure. Potassium keeps your heartbeat regular and provides relief from hypertension as well. Around 200 mg of this mineral can be obtained from having 84g of tofu.

Iron

Many people think that Vegetarians don't get adequate amounts of iron. Yet, tofu offers 15% of the daily recommended allowance in a 100g portion. Iron is critical for forming hemoglobin, a molecule responsible for carrying oxygen around the body, and myoglobin, used to store oxygen in skeletal muscle cells. lack of iron can lead to anaemia and subsequent tiredness, weakness, and irritability. Therefore, it's sensible to ensure you have enough iron in your vegetarian based diet.

Conclusion

Overall, tofu is an incredibly nutritious foodstuff. It possesses a wide array of vitamins and minerals contributing to overall health and wellbeing. Including it in a balanced Diet not only helps maintain good physical condition, but might also prevent nutritional deficiencies associated with vegan and other plant-based diets. Each 100g serving delivers at least nine valuable minerals including phosphorus, manganese, calcium, magnesium, copper, zinc, selenium, potassium, and iron. Ultimately, adding tooth to a meal is a wellderserved way to increase daily nutrition without significantly increasing calorie count.