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12 Essential Nutrients in Tempeh
You Need to Know
Tempeh is no longer just a humble staple from Indonesia; it has gained global recognition as a potent "superfood." This fermented soy product owes its nutritional density to the fermentation process involving the mold Rhizopus oligosporus, which breaks down complex nutrients into a form that is easier for our bodies to absorb.
Here are 12 powerful nutrients found in tempeh that make it a must-have for your daily diet.
1. High-Quality Plant-Based Protein
Tempeh is a superstar for vegetarians and vegans alike. Its protein content is nearly comparable to beef, making it essential for muscle building, cellular repair, and maintaining a robust immune system.
2. Probiotics (Beneficial Bacteria)
As a fermented food, tempeh is rich in probiotics. These "good bacteria" are vital for gut health, aiding digestion, enhancing nutrient absorption, and balancing the microbiome in your digestive tract.
3. Vitamin B12
Uniquely, tempeh is one of the very few plant-based sources of Vitamin B12. Typically found only in animal products, Vitamin B12 plays a crucial role in red blood cell formation and maintaining healthy nerve function.
4. Calcium
You don’t have to rely solely on dairy for strong bones. Tempeh contains significant amounts of calcium. Research suggests that the calcium absorption rate from tempeh is nearly as efficient as that from cow's milk.
5. Isoflavones (Antioxidants)
Tempeh contains natural soy compounds called isoflavones. These act as powerful antioxidants that fight oxidative stress, help reduce the risk of certain cancers, and promote heart health.
6. Dietary Fiber
Unlike tofu, tempeh utilizes the whole soybean, preserving its high fiber content. Fiber is essential for smooth digestion, preventing constipation, and keeping you feeling full for longer periods.
7. Iron
The iron found in tempeh helps prevent anemia. This mineral is necessary for transporting oxygen throughout the body, ensuring you stay energized and focused throughout the day.
8. Healthy Fats (Unsaturated Fatty Acids)
Tempeh contains essential fatty acids, including Omega-3 and Omega-6. These "good fats" help lower bad cholesterol (LDL) levels and support overall cardiovascular health.
9. Magnesium
This mineral is involved in over 300 biochemical reactions in the body. It helps with muscle contraction, maintains a steady heartbeat, and strengthens the immune system.
10. Phosphorus
Working hand-in-hand with calcium, phosphorus in tempeh is vital for maintaining bone density and tooth health. It also helps the body manage and store energy from the food we eat.
11. Manganese
Manganese is a trace mineral that plays a crucial role in metabolism—specifically for carbohydrates and cholesterol—and aids in the blood-clotting process during wound healing.
12. Complex Carbohydrates
Tempeh provides a balanced amount of carbohydrates for energy. Because it consists of complex carbs, it has a low glycemic index, meaning it doesn't cause sharp spikes in blood sugar, making it safe for those managing diabetes.
With these 12 nutritional powerhouses, tempeh proves that eating healthy doesn't have to be expensive. Regular consumption can support weight management, heart health, and bone density. To maximize its benefits, try preparing it through healthier methods like steaming, baking, or sautéing rather than deep-frying.
Make tempeh a part of your healthy lifestyle today!
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