21 Scientific Health Benefits of Edamame (#1 Top Protein Source)
Edamame is a common ingredient for cuisines in Japan, China, and Korea. Edamame or edamame bean is the green young soybean that has been harvested before the beans became harden. Moreover, edamame is sold in fresh and frozen condition while it is still in the pods. As the consequence, edamame beans are soft and edible. They have the green skin and smooth seeds. For the taste, it has the soft and creamy texture.
Back to history, It is known that Asians have consumed soy for 5,000 or 10,000 years as they also consume miso and tofu as well. Nowadays, edamame is commonly found in sushi bars at the Chinese and Japanese restaurants. It is also known that edamame is packed with essential nutrients such as protein, iron, magnesium, manganese, vitamin K, and also fiber. As result, you will get the 30 percent of protein amount based on 2,000 calorie-a-day diets as well. Indeed, edamame will give you the great range of health benefits then.
However, before knowing the detail information of the health benefits of edamame, firstly let’s see the nutritional facts of this kind of beans.
Nutritional Facts of Edamame
|Information||Amount per 100g||% Daily Value|
|Total Fat||5 g||7%|
|Saturated Fat||0.6 g||3%|
|Polyunsaturated Fat||2.2 g|
|Monounsaturated Fat||1.3 g|
|Trans fat||0 g|
|Total Carbohydrate||10 g||3%|
|Dietary Fiber||5 g||20%|
|Vitamin C 10%||Vitamin B-6 5%||Calcium 6%|
|Magnesium 16%||Iron 12%|
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
After knowing the nutritional facts of edamame, now you have known the abundant amount of nutrients contained in edamame. Consequently, let’s have a look at how this bean can bring the health benefits to our life below.
1. Source of Fiber
As you can see on the table, edamame provides the good source of fiber. In fact, with 100 grams serving of edamame can fulfill the fiber daily requirements of 20 percent. At this point, fiber holds the important role in the body. Fiber is known as the major contributor in maintaining the healthy digestion system. This nutrient helps to prevent digestive problems like constipation, bloating and vomiting. It also helps to promote the healthy gut as well. Then, if you want to have the healthy digestion system, it is recommended to consume edamame beans together with other fiber foods such as green vegetables and fruit daily.
2. Source of Protein
Not only for providing the great fiber, but Edamame also contains protein in it. It is known that protein is the vital nutrient which plays a role in renewing the broken cells in the body with the new ones. Also, protein takes part in building the body muscle. Besides, people think that the best source of protein comes from meat while beans are the best plant which contains protein source. Indeed, consuming edamame will be beneficial to vegan that need protein for achieving optimal health. As the consequence, having edamame will be a good way as it will give you the good source of protein for sure.
3. Prevents Cancer
As matter of fact, cancer has been the chronic disease which people nowadays aware of. For this reason, there are many studies on cancer to find the best prevention and treatment as well. In this case, by consuming best foods, then it leads you to have the good way to prevent cancer. Consequently, as one of the great foods, edamame have its way to help you prevent the risks of cancer. As edamame contains isoflavone, then this antioxidant helps to inhibit the growth of cancer cells. At this point, it is known that soy foods will help to reduce the developing risks of breast cancer.
4. Promotes Fertility
The next health benefit of edamame is to promote the fertility. Due to the presence of iron contained in edamame, then this kind of beans will be valuable to promote fertility. This benefit is related to the presence of folate in Edamame. It is known that folate in edamame will help to prevent the neural tube defects in infants. Besides, the presence of isoflavones in soy foods can help reduce the symptoms of menopause like mood swings, sweating, and flashes. Then, if you want to promote the healthy fertility, you can choose edamame and other iron foods like pumpkin, spinach, and beets as your food options.
Related: Health Benefits of Pumpkin
5. Source of Vitamin C
One of the vitamins which edamame has provided is the great vitamin C. We all know that vitamin C is the essential vitamin for sure. As a result, many people try to consume vitamin C foods in order maintaining the overall body health. Indeed, with the good consumption of vitamin C, this will help to boost our immune system. Vitamin C which acts as powerful antioxidant takes part in preventing the presence of bacteria, viruses, and pathogens in the body. On the other hand, as Edamame provides the good amount of vitamin C in it, then having this kind of beans is something that should be taken into account. Therefore, if you want to fulfill the vitamin C nutrients, then edamame will be a good option, too.
6. Source of Vitamin B-6
The next vitamin which edamame has provided is the presence of Vitamin B-6. As one of great B complex vitamins, vitamin B-6 is very important in our body. At this point, vitamin B-6 is the vital nutrient which has a role in supporting the adrenal function. Also, this vitamin is beneficial to promote the healthy nervous system and maintaining the body immune system. Therefore, you should consume vitamin B-6 foods like edamame. Otherwise, deficiency of this nutrient will lead to certain health problems such as muscle pains, low energy, anxiety, and depression.
7. Source of Calcium
Have you ever wonder that green vegetables provide the calcium source? As the answer, the presence of calcium in edamame will help to promote the healthy bones as well. At this point, by consuming one serving of edamame, will help you obtain 6 percent of daily recommended intake of calcium. As a result, calcium which is the vital nutrient can help you strengthen the bone structure and bone density. Indeed, it is not only the dairy product which gives you best source of calcium, but edamame as one kind of beans also helps you a lot in this benefit.
8. Source of Iron
In fact, edamame provides great vitamins and minerals for sure. In this case, iron contained in edamame will help you to obtain the great range of health benefits for sure. As the consequence, it is known that iron will help to promote the hemoglobin formation in the body. Not only for that, iron has a role in transporting the oxygen from one cell body to another. As a result, it is great to consume iron foods like edamame and red meat to fulfill the iron needs. Otherwise, the deficiency of this nutrient will lead you to the risks of anemia.
Related: Health Benefits of Iron
9. Source of Magnesium
As one of the vital minerals, magnesium does a great job to our body. Magnesium is known has a role in increasing the energy level in the body and regulating the level of potassium and sodium as well. As the consequence, magnesium also helps to calm the nerves and preventing the risks of anxiety. It is also important to promote the heart health. Then, if you want to get the best health results of magnesium nutrient, then you can choose edamame for your food option. Indeed, edamame will be your great option as it contains the good source of magnesium.
10. Source of Potassium
Potassium is the one of great nutrient which has a role in promoting the body muscle. What is even great from potassium is the way it can help lower the blood sugar level in the body. Not only for that, potassium can help to maintain the blood pressure level in the body. On the other hand, as edamame is the good source of potassium, then this one is beneficial to promote the great range of health benefits for sure. Thus, by consuming edamame beans as your food option daily, then you ca prevent the risks of muscle cramps as well.
Related: Benefits of Potassium
11. Promotes Digestion System
It is known that green vegetables and fruits contain fiber in it. Then, so does edamame. In this case, the next health benefits of edamame are the way it promotes the healthy digestion system. At this point, this benefit is linked with the presence of good fiber in edamame. Moreover, fiber facilitates digestion as it prevents constipation and bloating. Thus, by adding edamame beans to your cuisine will be so great as it offers you the great health benefits for sure.
12. Promotes Healthy Diet
Doing a diet may give you a chance to manage the body weight. However, not all people that can achieve the best health results of the diet. To promote a healthy diet, it is advised to consume best foods to lower the weight body and also to gain the energy as well. As a result, edamame which is high in protein and low in fat is very valuable to be a diet food option. For this reason, edamame will be good at lowering the fat level and at the same time give you more energy to do many daily tasks. What is even great is the presence of great taste of edamame for the completion of wonderful diet food menu option.
13. Source of Antioxidants
As edamame contains the great source of vitamin C, then it becomes the powerful antioxidants as well. We all know that antioxidant nutrients are very valuable to build the strong body cell. Besides, due to the presence of isoflavones in soy foods will help to promote the overall body health. Moreover, vitamins and minerals in edamame also help to build the great protection against risks of disease. Thus, consuming edamame is a great way to obtain the healthier life and body for sure.
14. Contains Omega-3 Fatty Acids
Consuming best foods will bring you many benefits which are related to the healthier life. Then, it is known that beans like edamame contain omega-3 fatty acids as well. Consequently, this nutrient is very valuable to boost the brain health. Also, omega-3 fatty acids are the one who is responsible for preventing the depression. Therefore, now you may have no doubt to consume edamame as it offers you the great health benefits you may have never expected before.
15. Acts as Anti-Inflammatory
Due to the presence of great nutrients in edamame, then this kind of beans can be your healthy food. For this reason, choline which is present in edamame will act as the anti-inflammatory in our body. 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.
16. Boosts Immune System
What we need is to have the strong immune system so that it will build the great protection against the risk of diseases. As the consequence, eating right foods is the best way we can do. At this point, edamame is one of great food options you can choose. This statement is supported by the fact that edamame provides essential vitamins and minerals. Then, as you have read above, the way edamame builds strong immune system is by acting as powerful antioxidants and preventing risks of certain health problems as well.
17. Promotes Heart Health
One of the health benefits of edamame is to help in promoting heart health. In this case, this benefit is related to the presence of fiber contained in edamame. Indeed, fiber is the nutrient which takes part in maintaining cardiovascular health and maintaining blood pressure level. Besides, studies have shown that consuming soy protein foods may help to increase the lipoprotein which is the “good cholesterol”. As a result, it will prevent the risks of heart diseases such as stroke and heart failure. Then, with those excellent benefits, edamame is a great food to promote the heart health.
18. Promotes Lung Health
As edamame 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. At this point, this benefit is associated with the presence of genistein, the compound in edamame which has a role in enhancing lung function. Therefore, by consuming edamame, it will create the happiness as you have the healthy lung for sure.
19. Boosts Energy Levels
It has shown that by consuming edamame, it will help to boost energy levels in the body. At this point, protein works well for this benefit. Nor only for that, Potassium also has a role in promoting the muscle functioning so that you can finish the hard tasks everyday. Moreover, the presence of iron will help to prevent the chronic fatigue as well. Thus, it is such a great way to restore your energy level by consuming edamame as your food option then.
Related: Health Benefits of Amber
20. Promotes Mental Health
One of the health benefits of edamame is the way it promotes brain health. This benefit is related to the presence of omega-3 fatty acids which ha a role in preventing the risks of depression and anxiety. Besides, the presence of folate in edamame can help to deal with the depression. Moreover, it promotes the production of feel-good hormones serotonin, dopamine, and norepinephrine. Thus, by consuming edamame, it will help reduce the risks of insomnia and mental disorders as well.
21. Promotes Beauty Skin
Due to the presence of vitamin C and antioxidant nutrients in edamame, then this kind of beans is beneficial to promote the beauty skin. It is known that vitamin C helps to deal with the presence of spots and blemishes on the skin. It has also shown that vitamin C can help prevents the symptoms of earlier aging such as wrinkles and fine lines. Not only for that, the presence of isoflavones in edamame takes part in promoting the healthy skin. Indeed, with great nutrients contained in edamame, they help to protect the skin against environmental stress.Now you have known the health benefits of edamame, then you can also have a look at the tips for consuming edamame below.
Now you have known the health benefits of edamame, then you can also have a look at the tips for consuming edamame below.
Tips for Consuming
- You can find the fresh edamame in local vegetable markets and grocery stores. Also, it is advised to check the pods firstly and avoid the pods which are shrunken or has the yellow color. Next, store the edamame pods in the refrigerator. Then, for the cooking tips, you should consume the edamame beans without the pods.
- It is known that many Chinese and Japanese restaurants use edamame for their cuisines. Then, for the recipe tips, you can eat edamame for your salad foods or just eat it as a snack.
- It is also recommended to cook and boil edamame for a short time around 3-5 minutes. While boiling the edamame beans, it is good to add salt for the flavoring.
As the conclusion, edamame is the great food which you can have in your daily. As it has the great taste, yu can add this kind of beans to get the crunchy texture and also obtaining the great health benefits. At this point, due to the presence of excellent vitamins and minerals, then eating edamame is just so worth. Thus, live your life by eating right foods like edamame beans for sure!