The superfood high in vitamin B recognized for benefits for the colon – Health

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A superfood, due to its impressive nutritional contributions, became a health phenomenon. This is one in particular, relatively unknown, but rich in minerals, probiotics and with more B vitamins than meat.

MedlinePlus, the US National Library of Medicine, highlights the importance of a healthy eating plan providing the body with the energy and nutrients it needs on a daily basis. The Mayo Clinic, dedicated to nonprofit clinical practice, education and research, emphasizes the need to carefully select foods, accompanied by physical activity and lifestyle changes, for a daily diet.

In this context, for those looking to switch to a vegetarian diet, reduce meat consumption or explore other sources of protein, a fermented superfood arises that has gone unnoticed: tempeh or tempe. In any case, it is worth clarifying that to add a food to the diet it is essential to consult your family doctor beforehand.

Tempeh properties

Tempeh, coming from Indonesia and consumed for centuries, stands out as a healthy fermented food rich in probiotics, crucial for improving the intestinal microbiota. Its presence on the island of Java in the 16th century is attributed to Dutch colonization, as documented in the Serat Centhini of 1814. What is tempeh? It is a product that arises from the preparation of soybeans in layers, fermented from a mold known as Rhizopus Ogliosporus. Why is fermentation important? Because it makes starches more digestible.

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This superfood, available in specialized stores and vegan food stores, is versatile in the kitchen, and can be prepared grilled, in sandwiches, salads and various culinary options.

Health benefits of tempeh

– Heart protection and cholesterol reduction: The soy isoflavones in tempeh help reduce cholesterol and blood pressure, reducing the risk of cardiovascular diseases.

– Anti-inflammatory properties and prevention of osteoporosis: Tempeh contains calcium and magnesium, being beneficial for bone health and having anti-inflammatory properties that relieve the symptoms of menopause.

– Improves intestinal health: Tempeh fermentation breaks down phytic acid, improving digestion and absorption. In addition, it contains probiotics and prebiotics that benefit intestinal health.

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– Antioxidant action: The isoflavones present in tempeh act as antioxidants, neutralizing free radicals and reducing oxidative stress.

– Nutritional content: Tempeh is rich in proteins, B vitamins, potassium, calcium, iron, phosphorus, magnesium and zinc, being a significant source of manganese.

Some numbers provided by health sites can help you gauge how powerful it can be when turning to healthy eating.

– Consuming 100 grams of tempeh provides 18.54 grams of protein, 9.39 of carbohydrates, 10.80 of fat and 208.92 calories.

– Its contribution of group B vitamins such as B9, B3, B2 and B4 is significant.
Although it does not contain complete vegetable protein (the amino acids methionine and cysteine ​​are missing), it can be achieved by incorporating cereals.

– Among the minerals in tempeh we can mention its incredible amount of potassium (412 milligrams), its good contribution of calcium (10% of the recommended daily amount), and its significant iron content (2.70 milligrams).

– These 100 grams of tempeh provide one third of the recommended daily amount of phosphorus. It also has magnesium and zinc.

– Finally, it is one of the best sources of manganese: 100 grams provide 65% of what is needed in a day.

How to cook tempeh

Tempeh offers multiple culinary options, such as frying, sautéing, coating, adding to stews, soups, crumbling for sauces or using as a filling in empanadas and burgers.

It can be a garnish in salads or rice dishes, and when combined with other foods, it is recommended to balance it with vegetables and cereals due to its high protein content.

A simple suggestion is to cut it into thin slices, fry it like chips and season it with soy sauce at the end.

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