Edamame is a form of soybean that is still in its infancy. Edamame beans are a common plant-based snack and food with potential health benefits.
Edamame beans are harvested before they ripen or harden. Shelled, in the pod, fresh, or frozen, they are available.
Continue reading to learn more about the health benefits of edamame and how to incorporate it into your diet.
Soy food intake has been linked to a lower risk of many age- and lifestyle-related illnesses, as well as improved overall health.
1) Age-related brain diseases
Consumption of soy isoflavones has been linked to a reduced risk of cognitive decline in studies.
Treatment with soy isoflavones has been shown to enhance aspects of thinking and cognition, such as nonverbal memory and verbal fluency, in previous studies.
However, according to a 2015 meta-analysis, soy isoflavones can help improve cognitive function after menopause. The authors recommended that the participants in the studies be followed up on to see whether they developed Alzheimer’s later in life.
2) Cardiovascular disease
Soy protein has been found to have properties that can lower low density lipoprotein (LDL), or “bad” cholesterol levels in a person’s blood, according to some scientists.
People can also discover that eating soy products instead of full-fat dairy products lowers their cholesterol levels.
Animal fats appear to be saturated, whereas most plant-based fats are unsaturated. Saturated fat consumption has been linked to heart disease and other cardiovascular issues.
3) Prostate and breast cancer
The impact of soy on breast cancer risk is a subject of debate. Phytoestrogens, which are isoflavones found in soy, tend to behave similarly to estrogen. High estrogen levels have been linked to an increased risk of some types of breast cancer.
Soy, on the other hand, has been linked to a reduction in the risk of breast cancer in Asian women. One explanation for this may be that genistein, the key isoflavone in soy, has antioxidant properties that may inhibit rather than promote cancer cell development.
The evidence does not indicate that soy products raise the risk of breast or other forms of cancer, according to the American Cancer Society (ACS). According to the ACS, the benefits of soy consumption far outweigh the risks.
It can accomplish this by preventing too much homocysteine from forming in the body.
Homocysteine levels above a certain threshold can prevent blood and other nutrients from reaching the brain, as well as interfere with the development of serotonin, the “feel-good” hormone. This hormone aids in the regulation of mood, sleep, and appetite.
These researchers looked at data from 43,176 individuals over the course of 5.7 years. They discovered that people who ate unsweetened soy products had a lower risk of developing type 2 diabetes, while those who ate sweetened soy products had a higher risk.
However, since the study had many flaws, further research is needed to determine if consuming soy products will help reduce the risk of type 2 diabetes.
Some people believe that eating more iron and protein from plant sources including edamame, spinach, beans, pumpkin, tomatoes, and beets will help with fertility and ovulatory disorders.
Edamame is a rich source of iron, folate, and plant based protein.
According to a 2018 mini-review, a high consumption of folic acid, polyunsaturated fats, and plant-based foods appears to be linked to fertility. The authors advocate for a greater understanding of the role of a healthy diet in fertility issues.
7) Energy levels
Iron deficiency anemia is caused by a lack of iron in the diet, which affects how the body uses energy.
Along with lentils, spinach, and dried fruit, edamame is an excellent nonheme source of iron.
Choline can help protect against the inflammation that contributes to cardiovascular disease, according to a rodent study published in 2017.
These results do not prove that consuming edamame provides these benefits, but it does provide some defense.
A cup of hulled edamame beans contains 16 percent of a person’s daily choline requirement.
9) Menopause-related problems
Isoflavones in soy can help alleviate the effects of two aspects of menopause by acting like estrogen. According to a 2016 study, soy isoflavones can help to slow bone loss and improve bone strength.
The majority of studies have looked at isoflavones in isolation rather than in soy-based foods. It’s unclear if a daily dietary consumption of food has the same impact.
The nutrients mentioned below are found in one cup of shelled edamame. For example, the table shows how much of each of these nutrients an adult requires each day. These nutrient needs can differ depending on a person’s age and gender.
|Nutrient||Amount in a 155-gram cup of shelled edamame beans||Recommended daily intake (adult)|
|Carbohydrate (g)||13.8 of which 3.3 is sugar||130|
|Vitamin C (mg)||9.5||75–90|
|Vitamin A, RAE (mcg)||23.2||700–900|
|Beta carotene (mcg)||271||No data|
|Vitamin K (mcg)||41.4||90–120|
|Lutein + zeaxanthin (mcg)||2,510||No data|
Vitamin E, thiamin, riboflavin, niacin, and vitamin B-6 are all contained in small quantities in edamame.
An adult gets the following nutrients from one cup of hulled edamame beans:
- almost 10% of their daily calcium
- more than 10% of their daily vitamin C
- around 20% of their daily iron
- at least 34% of their daily vitamin K
- at least 120% of their daily folate
- at least 33% of their daily protein
Edamame also has a full protein profile. This means that, like meat and dairy products, beans contain all of the necessary amino acids that the body requires but cannot generate on its own.
Beans also contain beneficial polyunsaturated fats, especially omega-3 alpha-linolenic acid.
Fresh in the pod, shelled, or frozen options are available. When purchasing frozen edamame, consumers should ensure that the ingredients list only edamame.
Some people may want to know that edamame may have traveled a long way from Asia. If it grows in the United States, it has a good chance of being genetically modified.
Edamame has a mild buttery taste that complements a variety of dishes.
The following are some edamame preparation and serving suggestions:
- adding it to soups, stews, salads, rice dishes, or casseroles
- boiling for 5–10 minutes, allowing to cool, and eating from the pod, sprinkled with sea salt
- serving as a side in place of peas
Recipes from a dietitian
Here are two recipes to try:
Excessive soy intake has been attributed in the past to an increased risk of a specific type of breast cancer, but experts currently do not believe this is the case.
Soy is a common allergen in infants and children, and it may cause symptoms in people who have eosinophilic esophagitis, a type of allergic esophagitis.
Anyone who has had an allergic reaction to edamame should avoid eating it. If the person develops swelling, hives, or breathing problems, they should seek medical help right away. Anaphylaxis, a potentially fatal illness, may be the cause of these symptoms.
What are the signs and symptoms of anaphylaxis, and what do you do if it occurs? Find out here.
Edamame, like other soy products, provides a wide range of important nutrients. It can be a healthy addition to a person’s diet and a healthy substitute for sugary and processed snacks.
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