Tofu has long been considered a healthy source of plant-based protein, but few people know that if used properly, tofu can supplement more calcium than cow's milk. This is especially true for tofu that is precipitated with calcium sulfate - a calcium-rich freezer. Therefore, to optimize the amount of calcium absorbed, it is necessary to first choose the right type of tofu.
There are many types of tofu on the market today: soft tofu, young tofu, hard tofu... The calcium content depends on the freezer in the production process. Consumers should read the product label and prioritize the type labeled "calcium sulfate" or "calcium sulfate". A serving of about 100–150g of this type of tofu can provide from 200–350mg of calcium, equivalent to or higher than a glass of regular cow's milk. Tofu does not contain cholesterol and is suitable for people with lactose tolerance.
Preparation also affects calcium absorption. To preserve minerals to the maximum, you should prioritize methods such as steaming, boiling, pan-frying with little oil or cooking soup. Avoid frying over oil because high temperatures and large amounts of fat not only increase calories but also make the dish less healthy. Combining tofu with vitamin D-rich foods such as mushrooms, or reasonable sun exposure, will help the body absorb calcium more effectively.
In addition, tofu should be eaten with dark green vegetables such as spinach, bok choy, broccoli - foods that also contain calcium and magnesium, supporting bone metabolism. However, it is necessary to limit the combination with foods that are too salty because high sodium can increase calcium excretion through urine.
For optimal effectiveness, adults can supplement tofu 3-4 times a week, replacing a portion of red meat in the diet.
Diversifying calcium sources from plants not only helps strengthen bones but also supports cardiovascular health and weight control.
With the right type of choice and reasonable processing, tofu can completely become an abundant source of calcium, even superior to milk in many cases.
