Tofu represents a staple of both east and southeast Asian cousine, as well as a common ingredient in several Western dishes and in vegetarian or vegan cuisine. Made from coagulated soy milk, tofu's texture can range from soft to very firm, making tofu suitable for use in a range of dishes. In addition, the food contains a number of nutrients, including vitamins, minerals and enzymes.
Iron
One mineral found in high levels in tofu is iron. Iron contributes to the function of a number of proteins in your body, allowing those proteins to function properly. Among these is hemoglobin, a complex protein that contains two iron molecules. In the lungs, oxygen from the air you inhale binds to hemoglobin on the surface of your red blood cells, then travels into tissues throughout your body. According to the Linus Pauling Institute, a 1/3-cup serving of extra-firm tofu contains 2.15 mg of the mineral, though proteins within the tofu may interfere with proper iron absorption in your body.
Calcium
Tofu also contains calcium, another essential mineral. Your body relies on calcium to help make up bone and tooth tissue, as well as for the proper functioning of your muscles, heart and nervous system. In some cases, food manufacturers use calcium-containing solutions to coagulate the soy milk, and the resulting tofu contains high levels of mineral. Check the nutrition label on tofu products to determine their calcium content.
B-Vitamins
Tofu contains a number of vitamins, such as the B-class family of vitamins. This family of nutrients includes vitamin B-1, riboflavin, niacin, pyridoxine, panothenic acid, vitamin B-12 and biotin. These vitamins serve a number of functions, ranging from promoting proper eyesight to aiding in metabolism and helping to regulate your appetite. Consume a range of foods, including tofu, to help consume your recommended intake of each of the B-class vitamins.
Papain
Some types of tofu contain the enzyme papain. A type of protease enzyme found in fruits such as pineapple and papaya, papain helps to cleave and denature other proteins. Papain aids in the formation of tofu, as denaturing proteins found in soy milk allows for coagulation, an essential step in tofu preparation. As a result, tofu manufactured using papain digestion may contain traces of the enzyme.
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