Tofu
Tofu comes from soybean curds. It is low in calories and naturally gluten-free. Tofu has no cholesterol, and according to nutritionists, it is an excellent source of calcium and iron. Tofu is exceptionally high in iron content. According to the USDA, one serving, equivalent to 100 grams, will provide you with 5.4 mg of iron. Even one-half cup of firm tofu offers three milligrams of non-heme iron, higher than 100 grams of red meat. Thus, many athletes and dieters replace meat with tofu. Moreover, you will reduce your consumption of saturated fat, which is healthier. The FDA says that 25 grams of tofu daily will significantly reduce heart disease risk.
Aside from iron, tofu is rich in protein and a rich source of phosphorus, calcium, and magnesium. Likewise, tofu contains isoflavones, unique compounds that improve insulin sensitivity, help decrease the risk of heart disease, and relieve menopausal symptoms.
