Tofu is a widely recognized nutritional food. It is not only natural and healthy, but is also very simple and easy to cook. When making tofu as a dish, nearly all the food ingredients can be collocated with it. But if you want to better absorb the nutrition of tofu, it is better to find the good “partner” of tofu.

First, meat–to promote the absorption of protein.

Soybean enjoys the reputation of “plant meat”. It contains the best protein in all the plant food. However, the content and proportion of the amino acid in the protein from tofu is not very rational, nor is it particularly suitable for the digestion and absorption in the body. Therefore, if adding some high-quality protein foods when eating tofu, it can play a “complementary” role with tofu, making the protein in tofu can be better absorbed and utilized by human body. The typical examples of these high-quality protein foods include meat and eggs.

Second, egg yolk–to supplement more calcium.

Just as we should supplement vitamin D when taking calcium tablets, if we want to supplement calcium when eating tofu, it is necessary to eat it with a number of vitamin D-rich foods. Because vitamin D plays a very important role in the process of the absorption of calcium. Egg yolk contains very rich vitamin D. In addition, chicken gizzards, liver and other animal organs also have a good effect to increase the absorption of calcium in tofu.

Third, kelp and laver–to supply more iodine.

Tofu is not only very nutritious, but also has some therapeutic effect on the prevention of atherosclerosis. This is because tofu contains a substance called saponin. Saponin can prevent the formation of lipid peroxides, which is the main cause of atherosclerosis. However, there is a problem brought by saponin: it will lead to iodine excretion in the body. As a result, long-term consumption of tofu may lead to iodine deficiency. So, when you eat tofu, add in some iodine-rich seafood like kelp and laver, so as to achieve the best effect.

Fourth, greens and edible fungus–to better prevent diseases.

Although tofu contains abundant nutrition, it is relatively lack of dietary fiber. Eating tofu alone might bring the trouble of constipation. While greens and fungus are rich in dietary fiber, so they can make up this shortcoming of tofu. In addition, fungus and vegetables also contain many antioxidants which can improve immunity and prevent diseases. And their function of disease prevention will be more effective when they are eaten with tofu together.