In recent years, edamame has become a particularly popular ingredient in many kitchens, mainly due to its low caloric value. It is not only an ideal component of the diet but also contribute to health.
It tastes good, low in calories and is an ideal snack but did you know that it is full of health benefits? Fresh soybeans or edamame, play a major role in many Asian and Western kitchens.
In addition to being tasty, they have low caloric values and contain almost no cholesterol or sugar. Moreover, the Japanese snack is an excellent source of iron and calcium. Soy beans are an ideal source of protein and are therefore particularly suitable for those who adhere to vegan and vegetarian diets.
What are the nutritional benefits of edamame?
A cup of edamame contains 10% of the daily calcium intake required for an adult, 16% of the required amount of vitamin C, 20% of iron and 52% of the daily amount of vitamin K an adult needs. Beyond that, edamame is an excellent source of protein.
Like meat or milk and its products, edamame contains essential amino acids for the body. In addition, soya beans also contain a large amount of unsaturated fatty acids in health, especially alpha-linolenic acid (ALA), and a type of compound known as phytoestrogens and associated with a lower risk of osteoporosis and cancer.
9 health benefits in Adamame:
1. Cognitive disorders related to age.
Findings from various epidemiological studies have shown that consumption of more soybeans is less likely to be associated with the development of cognitive disorders associated with older age.
2. Cardiovascular disease
Consumption of soybeans as a substitute for animal protein leads to lower levels of LDL cholesterol, also known as “bad” cholesterol. These reduce the chances of developing atherosclerosis and hypertension.
3. Breast and prostate cancer.
Genistein, the main isoflavone found in soybeans contains anti-oxidants that inhibit the growth of malignant cells.
Edamame contains folic acid that may relieve depression by preventing the formation of excess homocysteine in the body. High levels of homocysteine prevent blood and other vital components from reaching the brain and as a result, interfere with hormone production such as serotonin, dopamine and norepinephrine which are associated with mood regulation, appetite, sleep and wakefulness.
Type 2 diabetes may develop to kidney disease, which causes excess protein in the urine. A 2004 study found that in subjects whose protein intake was based on soybeans alone for eight weeks, urine protein levels were lower than those who consumed animal protein. However, 17% of the study participants indicated that consumption of soy protein caused various side effects associated with the digestive process.
For women of childbearing age, intake of iron and vegetable protein such as edamame, spinach, pumpkin and more has been shown to help improve fertility, according to a study at the Harvard Medical School.
7. Maintaining energy levels.
Iron deficiency can affect the efficiency of energy utilization by the body. Edamame is a good source of iron along with other foods such as lentils, spinach and dried fruits.
Edamame contains choline, an essential nutrient that contributes to healthy sleep, muscle movement, learning and memory. Choline also reduces the risk of developing chronic inflammation.
Soybeans help reduce bone loss and improve bone density during menopause. In addition, various studies have shown that isoblavones contribute to the moderation of other side effects associated with menopause.