Did you know that tofu can also be preserved? Although basic tofu doesn’t contain everything your body needs to maintain a healthy diet, rich in various vitamins and minerals, tofu can be a great source of nutrition for vegans and vegetarians.
How much is it?
You can expect 120 IU to 160 IU of vitamin D per serving of fortified tofu. This will be between 15% and 20% of the DV
As with most fortified foods, this value can vary depending on the brand and manufacturer.
Other nutrients
Tofu may contain more nutrients than you think, even the non-fortified version. Tofu is an excellent source of calcium, manganese, copper, selenium, vitamin A, iron, phosphorus, zinc and magnesium.
Despite being so nutrient-dense, tofu is low in calories and carbohydrates.
Best use
Tofu is an extremely versatile food item that you can use in many vegetarian-friendly dishes. Although it is sometimes used as a meat substitute, there are many dishes where tofu is the star of the show.
Because tofu doesn’t have a strong flavor, it takes on the flavor of whatever you’re cooking and is popular among vegetarians and Asian cuisines. Tofu can be eaten hot or cold and is one of the best meat alternatives you can include in your diet.
other benefits
In addition to being high in nutrients, tofu also contains a variety of antinutrients, which help regulate nutrient absorption and prevent your body from absorbing too many vitamins or minerals.
Tofu is fermented, so it’s also host to a bunch of healthy bacteria. It will help improve gut health and promote better digestion.