Tofu or bean curd is a tasty, easy-to-make food derivative of soybeans that is made by curdling fresh soya milk. A staple in many cuisines, it has gained popularity for its versatility and health benefits. But when it comes to pregnancy, many questions arise: Is tofu good for pregnancy? Does it provide essential nutrients? This guide aims to answer these questions about tofu and more.
Is it Okay to Have Tofu During Pregnancy?
It is recommended to eat soy-related products in moderation, like one or two servings (one serving is half a cup of tofu) daily. Here are a few benefits of consuming tofu during pregnancy:
1. Nutritional facts about tofu
Tofu contains fats, some carbs, and various vitamins and minerals, making it an excellent source as a healthy option for vegetarians. One cup of serving (100 grams) contains:
- Calories: 144
- Protein: 17 grams
- Carbohydrates: 3 grams
- Fibre: 2 grams
- Fat: 9 grams
- Calcium: 53% of the daily value (DV)
- Manganese: 51% of the DV
- Copper: 42% of the DV
- Selenium: 32% of the DV
- Vitamin A: 18% of the DV
- Phosphorus: 15% of the DV
- Iron: 15% of the DV
- Magnesium 14% of the DV
- Zinc: 14% of the DV
2. Excellent source of protein
Tofu is loaded with protein and essential amino acids required for the fetus's development. This will help the expecting mom meet the daily protein dosage, especially if they are a vegetarian.
3. Good source of Omega-3 Acids
Omega-3 fatty acid present in soya-containing products like tofu helps your body cells function properly and is also beneficial for pregnant women as it helps in the development of the growing foetus.
4. Calcium-Rich
100 gm of tofu can fulfil 35 % of your daily calcium requirement during pregnancy. Getting the right amount of calcium is very important for bone strengthening and development of the foetus.
5. Strong in Other Essential Metals and Minerals
Tofu is also a rich source of other essential minerals and metals like manganese, copper, iron, selenium and more, that play a huge role in pregnancy. Tofu also has antioxidant properties due to the presence of flavonoids and isoflavonoid components in that are important for preventing the onset of potential infections and diseases.
Conclusion
Tofu is a highly nutritious plant-based food that possesses all the essential amino acids and nutrients that your body needs, along with other essential elements. Ensure you incorporate tofu in your diet in moderation with other healthy food options like fresh green veggies and colourful fruits, and drink plenty of water. Along with balanced eating habits, make sure to purchase a comprehensive health insurance policy that covers all the maternity expenses to avoid last-minute hassle.