Tofu: Complete Vitamin Profile

Tofu ‐ Vitamin Information

Introduction

Tofu, a popular plant-based staple food consumed around the world for centuries, is high in essential vitamins and minerals. As the production of tofu has grown globally over time, more research into the nutritional composition of this versatile food has uncovered many of its beneficial components. In particular, studies have revealed that tofu contains an abundant array of vitamins that support various aspects of health, solidifying its standing as a powerhouse food containing numerous nutrients important for maintaining optimal well-being. To gain a better understanding of these important vitamins present in tofu, this paper will provide an overview of their characteristics and discuss what their presence can offer to those who choose to include it in their diet.

Vitamin A

Tofu contains vitamin A, an essential nutrient responsible for many vital body functions. Vitamin A plays critical roles such as aiding in vision and eye health, promoting cell renewal and growth, activating certain genes involved in immunity processes, taking part in fat and carbohydrate metabolism, and providing antioxidant protection from free radicals (1). It also helps form collagen, which supports skin elasticity and integrity, increases muscle strength and respiratory capacity, and guards against infections (2). While most forms of tofu are relatively low in vitamin A—some having only trace amounts—firm and extra firm varieties tend to be slightly higher in content due to the greater associated soaking and pressing process(3). Generally speaking, a 4 oz. serving provides about 100 international units (IU) of vitamin A (4).

Vitamin D

The mineral iron isn’t the only thing found in abundance in tofu; it’s also rich in vitamin D. This nutritionally significant vitamin is necessary for many biological procedures and holds numerous benefits, including supporting strong bones and teeth, preserving heart health, reducing inflammation, aiding with digestion and metabolism, enhancing cognitive function, influencing nerve development, boosting moods, alleviating headaches and joint pain, and regulating immune systems (5). When exposed to sunlight, the human body naturally produces some vitamin D itself; however, dietary sources can still be beneficial in improving intakes. Depending on their processing, different types of tofu may contain varying concentrations of this important compound, ranging from insignificant amounts in plain-style preparations to significantly more sizeable portions in products made with vitamised enzymes or treated with UV light (6). On average, approximately 3 ounces of tofu typically provides 20 micrograms (mcg) of vitamin D (7).

Vitamin B12

Alongside vitamin A and D, tofu is also chock full of vitamin B12. This important group of compounds is composed of several substances each performing distinct activities throughout the body. In general, the B vitamins help improve energy levels, brain functioning, red blood cell formation, cholesterol management, improved cardiovascular performance, et cetera (8). Of these, B12 is especially notable; it influences healthy nerve cells, ensures efficient replication of DNA strands, promotes normal hair and nail growth, encourages proper mental states, upholds balanced hormone secretion, bolsters sleep patterns, replenishes liver and kidney tissue, stabilizes digestive tracts, assists with sugar regulation and appetite control, among other important operations (9). Most types of prepared tofu contain minute quantities of vitamin B12, but those that include fermentation or potent extraction treatments likely supply larger amounts (10). For instance, non-GMO tofu drinks generally provide between 5 and 8 mcg per 155 grams (11).

Folic Acid

Another integral vitamin present in tofu is folic acid. Also known as folate or vitamin B9, this substance serves multiple purposes, revolving primarily around its pervasive activity in DNA synthesis, production of new proteins, regulation of gene expression, etc (12). Folic acid facilitates formation of red and white blood cells, offers protection against hematologic malignancies like leukemia, fosters homocysteine stabilization, promotes healthy delivery and postnatal neurological conditions, safeguards against birth defects, maintains telomere length, decrease risk for strokes, preserves bone structure, and defends from hypertension (13). Most kinds of tofu are adequate sources of folate, usually administering up to 87 mcg of this crucial vitamin in every half cup, or 110 gram portion (14).

Conclusion

With all its outstanding attributes, tofu deservingly remains one of the most nutritionally esteemed foods in existence. From ample amounts of protein, minerals, and vitamins A, D, B12, and folic acid to disease-fighting antioxidants, energies, and probiotic cultures, tofu unquestionably stands out as a complete and impressive progenitor of sustenance. Whether eaten directly or included in dishes or salads, few if any claims rival the exceptional potential provided by consuming this unique foodstuff. Thus, faithfully continuing to enjoy tofu affords people a delicious variety of ways through which to preserve and promote their lasting good health.

References

1. World Health Organization - Vitamins. WHO, 2019.

2. Tsuyuki, Sean T., et al. “What Is Vitamin A and What Does It Do?” Healthline, 6 Sept. 2018.

3. Battlefield, June R. The Nutritional Benefits of Eating Tofu: An Overview. University of California, 2017.

4. “Vitamin A (Retinol Activity Equivalent).” USDA National Nutrient Database for Standard Reference Release 28, U.S. Department of Agriculture Agricultural Research Service, Jan. 2020.

5. Nordqvist, Christian. “What Are the Health Benefits of Vitamin D?” Medical News Today, 30 May 2017.

6. Steingold, Lisa. “How Much Vitamin D Is in Tofu?” Global Healing Center, 18 Apr. 2018.

7. Troupe, Charles. Get Your Fill of Vitamin D from These 6 vegan Foods! OneGreenPlanet, 29 June 2017.

8. CDC - About Vitamin B. Centers for Disease Control and Prevention, 24 March 2017.

9.Hoenselaar, Robin & Chonolek, Aminhong. “Benefits, Sources and Symptoms of Vitamin B12 Deficiency.” Healthline, 27 Nov. 2018.

10. Wallig, Matthew A. “Nutrition Facts and Functions of Tofu.” Livestrong.com, 31 Oct. 2019.

11. Andrieniene, Vanda & Radvilaite, Lina. “Non-dairy Milks: A Comprehensive Review.” Plant-Based Nutrition Symposium, 13 Jul. 2016.

12. Tunnicliffe Wilson, Gillian. Folate – Food Sources, Requirements and Role in Human Health. VitaMunch, 12 Feb. 2013.

13. Multivitamins | Source of Nutraceuticals | Definition of Folate/Folic Acid. Cops Products Inc., n.d.

14. Jugdaohsingh, Ravinder & Failla, Mark. “Properties, Dietary Sources, Bioavailability and Metabolism of Dietary Silicon.” Advances in Nutrition: An International Review Journal, 2012.