Edamame Overview

Edamame are whole, immature soybeans, sometimes referred to as vegetable-type soybeans.Traditionally, they are prepared with a pinch of salt and added to soups, stews, salads and noodle dishes, or simply eaten as a snack.

Edamame served in the pod is a popular appetizer at most Japanese food restaurants and is a great choice for vegetarians, vegans, or anyone wanting to eat healthy particularly since it is packed full of healthy and low-fat soy protein.

The health benefits of edamame include a stronger immune system, improved bone and cardiovascular health, weight management, and  a healthy digestive system. It has the potential to inhibit tumor growth and may improve lung function in patients suffering from asthma. It also helps in managing age-related skin changes in postmenopausal women. Edamame is a good source of proteins, fiber, and other nutrients that are essential for the human body.

Nutrition Value of Edamame

Edamame contains energy, protein, fiber, carbohydrate, various amino acids, and low levels of fat and sugar. It is a good source of various minerals such as calcium, iron, magnesium, phosphorus, potassium, sodium, zinc, copper, and manganese. Vitamin C, riboflavin, thiamin, niacin, pantothenic acid, vitamin B6, folate, vitamin E, and tocopherol are some of the vitamins that are present in edamame.

Amount Per 100 grams of cooked Edamame

• Calories 122
• Total Fat 5 g – 7% RDA
• Sodium 6 mg
• Potassium 436 mg – 12% RDA
• Total Carbohydrate 10 g – 3% RDA
• Dietary fiber 5 g – 20% RDA
• Sugar 2.2 g
• Protein 11 g – 22% RDA
• Vitamin C 10% RDA
• Calcium 6% RDA
• Iron 12% RDA
• Vitamin B-6 5% RDA
• Magnesium 16% RDA

Nutrition Health Benefits of Edamame

10 Nutrition Health Benefits of Edamame

1. Aids in weight loss

Edamame is high in protein and low in fat, in 2005 a study published in “The American Journal of Clinical Nutrition” reported that people following a high-protein, low-fat diet experienced less hunger between meals and were successful at losing significant amounts of weight.

2. Heart Health

The dietary fiber in edamame helps in heart health as it helps eliminate bad cholestrol, it scraps pff low density lipoprotein cholestrol from the blood and helps eliminate it. In addition, edamame has a high concentration of alpha-linolenic acid, or AHA, an omega-3 fatty acid that your body can convert to EPA and DHA, compounds linked to lower blood cholesterol and a decreased risk of stroke and heart disease.

It contains mono and polyunsaturated fatty acids omega-6 fatty acids as well as alpha-linolenic acid and omega-3 fatty acid which the body can readily convert to EPA and DHA.These compounds are associated with reduced blood cholesterol and fewer heart diseases. The isoflavones in edamame prevents cardiovascular diseases

3. Strengthens Bones

Edamame contains manganese, vitamin K, potassium and magnesium. Manganese helps in building strong bones while vitamin K plays a role in adding to bone density. Both potassium and magnesium contribute in preventing onset of osteoporosis. Its isoflavones also assist in maintenance of the bone density due to estrogen-like properties. Studies have also shown that soy protein has ability increase bone mineral density (BMD), or reduce BMD loss in women approaching or in post-menopause.

4. Boosts Immunity

The copper in edamame aids in strengthening the immune system by ensuring that it functions at optimum level. It supplies the body with about 60% of the recommended daily allowance. The two compounds phytoestrogens genistein and daidizein in edamame act like hormone estrogen thus believed to enable the body to ward off certain cancers in women.

5. Skin Care

Edamame contains antioxidants, helps in maintaining healthy skin and repairing damaged skin. It also contains isoflavones that may be beneficial in managing age-related skin changes in postmenopausal women.

6. Lung Health

Edamame contains genistein which helps in improving lung function. Studies suggest that the intake of genistein may improve the lung function in patients with asthma. Adamame acts as powerful antioxidant and an anti-inflammatory, then it will prevent the risks of respiratory health problems. Indeed, eating edamame will be just good to promote the lung functioning.

7. Aids in Digestion

Edamame contains dietary fiber which facilitates digestion. They add bulk to the stool and aids in bowel movement. This helps prevent bloating and constipation.

8. Reduces Cancer Risk

Edamame has isoflavone an antioxidants which helps to inhibit the growth of cancer cells. The antioxidant helps neutralize free radicals that may cause cancer. They may significantly reduce tumor growth and has potential to inhibit tumor growth.

9. Treats Inflammation

Edamame has choline which has anti inflammatory properties. It is known that choline takes part in promoting the structure of cellular membranes. It also helps in promoting the fat absorption in the body. As a result, consuming edamame will help to prevent the chronic inflammation such as rheumatoid arthritis and other health problems including asthma.

10. Brain Health

Edamame has omega 3 fatty acids which helps boost the brain health. Omega 3 is also responsible for preventing depression.