Edamame beans are immature soybeans harvested before they become ripe or hard. Even while edamame has long been a staple of Asian cuisine, it has just recently gained popularity as a snack in Western culture. They are a well-liked plant-based food that can be found shelled, in the pod, fresh, or frozen. Also, they have a number of health advantages. Read on to learn more about what is edamame and how it benefits your health.
Edamame Beans: Nutrition
One of the key reasons behind the popularity of edamame beans is that they are a rich source of healthy plant-based protein. Edamame beans have 18 grams of protein per cup. They have high-quality proteins (between 36% and 46%, depending on the variety) in comparison to other plant sources of protein. Additionally, it is the only plant-based protein source that contains all nine of the essential amino acids – the building blocks of protein. Studies on edamame protein have revealed that it is highly comparable to the protein found in cow’s milk and eggs, which are frequently used as the industry standard for measuring protein quality. This means if you’re on a vegan diet, eating these soybeans is a terrific method to get high-quality protein.
In addition to its protein content, edamame beans are rich in the following nutrients:
- Calcium
- Vitamin C
- Iron
- Dietary fibre
- Folates
- Magnesium
- Potassium
- Phosphorus
- Choline
Edamame Calories
A cup of boiled edamame beans contains 188 calories. However, coating, roasting, and other processing techniques can raise the edamame calories content in a serving. You can find out how much is in a particular edamame product by reading the label.
Edamame Benefits for Health
There are many ways in which edamame benefits your health, such as:
Supports Heart Health
Alpha-linoleic acids (ALAs), which are highly beneficial omega-3 fatty acids, can be found in edamame beans. Regularly consuming adequate amounts of omega-3 fatty acids and 25g of edamame protein per day can help lower your risk of heart disease. Consuming these immature soybeans could also potentially lower cholesterol levels in the blood.
Helps Minimise Menopausal Symptoms
Edamame beans, like other soybeans, contain natural phytoestrogens referred to as isoflavones. These natural oestrogens may help reduce perimenopausal and menopausal symptoms such as hot flashes and night sweats.
Decreases the Probability of Brain Diseases Linked to Ageing
Research shows that taking isoflavones from edamame beans may help decrease the probability of experiencing a decline in mental health as one ages. Studies in the past have suggested that soy isoflavone therapy might help in improving cognitive functions such as verbal fluency and nonverbal memory.
Reduces the Risk of Depression
Folate, which is present in it, is vital in the production of DNA and for cell division. Some studies have established that low folate levels are associated with depression. Folate reduces the body’s ability to produce homocysteine, which may reduce the risk of depression. High homocysteine levels can interfere with the brain’s capacity to take in blood and other nutrients and also hinder the production of serotonin, the happy hormone. This hormone controls hunger, sleep and even the mood of an individual.
Raises Energy Levels
A low-iron diet may lead to iron deficiency – anaemia and also affect the way energy is utilised in the body. Edamame beans, dried fruits, lentils, spinach and others are some of the nonheme iron-rich foods that can keep your energy levels up.
Conclusion
Edamame beans are a popular snack that is nutritious and has many health benefits. Being a strong source of plant-based protein, they are very useful for vegans and vegetarians. It is rich in many other nutrients such as amino acids, calcium, iron, and folate. Apart from being rich in nutrients, they also help in supporting the health of the heart, reducing menopausal symptoms, enhancing brain function and even boosting energy levels. These immature soybeans can be a healthy inclusion in one’s diet as they help promote a healthy lifestyle, whether consumed fresh, frozen or roasted.
