Edamames are a popular type of food in Asian cuisine for their characteristic flavor and nutritional properties. In this sense, by including them in your diet you can improve your digestive, immune, bone and circulatory system . In addition, due to their components, they are recommended for people with diabetes, celiac disease or those who suffer from high cholesterol and triglycerides. Learn about all the benefits of edamames if you consume them daily!
What are edamames?
Edamames are the green and tender soybean seeds, which are collected before reaching their full maturity . Thanks to their consistency and flavor, they can be prepared in different ways, although it is usual to cook them for a few minutes in salted water. In this way, the seeds can be eaten alone or with other foods or sauces.
Nutritional contribution of edamames
Edamames provide the body with a large amount of nutrients that help improve its functioning and overall health . According to data published by the United States Department of Agriculture (USDA), for every 100 grams of edamames you can get up to 11.91 g of vegetable protein.
- Water: 72.77 g.
- Energy: 121 Kcal or 507 KJ.
- Proteins: 11.91 g.
- Lipids: 5.2 g.
- Dietary fiber: 5.2 g.
- Carbohydrates: 8.91 g.
- Sugars: 2.18 g.
- Potassium: 436 mg.
- Phosphorus: 169 mg.
- Magnesium: 64 mg.
- Calcium: 63 mg.
- Sodium: 6 mg.
- Iron: 2.27 mg.
- Zinc: 1.37 mg.
- Manganese: 1.02 mg.
- Selenium: 0.80 mg.
- Copper: 0.35 mg.
- Beta-carotenes (vitamin A): 175 mg.
- Thiamine (vitamin B1): 0.2 mg.
- Riboflavin (vitamin B2): 0.155 mg.
- Niacin (vitamin B3): 0.917 mg.
- Pantothenic acid (vitamin B5): 0.395 mg.
- Pyridoxine (vitamin B6): 0.1 mg.
- Folate (vitamin B9): 311 mg.
- Ascorbic acid (vitamin C): 6.1 mg.
- Alpha-tocopherol (vitamin E): 0.68 mg.
- Phylloquinone (vitamin K): 26.7 mg.
- Betaine: 4.5 mg.
In addition, they provide other nutrients, antioxidants, amino acids and fatty acids that will help you feel better and prevent diseases.
Benefits of edamames
They provide vegetable proteins
Vegetables and seeds represent a useful alternative for people who are vegetarians or who cannot consume animal proteins. In this sense, one of the benefits that edamames provide is their high content of complete proteins and essential amino acids . In this way, this food will help you perform better and feel better.
They are rich in fibers
Soy is a food that offers the body fibers that help it improve its functioning. In this sense, when consuming edamames you will have a feeling of satiety for a longer time, helping you lose weight and control your meals . In addition, it will allow you to improve the health of the digestive and intestinal system and prevent constipation.
They provide a large amount of vitamins and minerals
Edamames are a food rich in vitamins and minerals that help improve the functioning of the body and, therefore, health. In this sense, they provide a large amount of vitamins B1, B2, B9, C and K1, and minerals such as copper, calcium, iron, phosphorus, sodium and manganese.
They are gluten free
Soy is a food that does not contain gluten , so its pods are recommended for people with celiac disease. In addition, because they do not contain flavorings, sugars or flours , they are an ideal alternative to use as a snack and eat healthy.
Help control cholesterol and triglycerides
Edamame is a food low in fat, but rich in protein, fiber, vitamins and antioxidants that helps control cholesterol and triglycerides . In addition, it allows to control lipids in the blood, so it is recommended to prevent heart disease.
They help prevent cancer
Edamames, as a soy food, provide large amounts of isoflavones (genisteins) and antioxidants, which can lower the risk of breast and prostate cancer . In addition, they can protect against these types of cancer if consumed at an early age.
They have a low contribution of carbohydrates and sugars
Edamames are low carbohydrate foods that allow them to control blood sugar levels or hyperglycemia . Similarly, thanks to these benefits that edamames provide, they are ideal for people with type 2 diabetes or obesity.
They help improve the immune system
These soybeans provide the body with a large amount of copper and vitamin C, which help strengthen the immune system . In addition, they will help improve the body's response to the flu or colds, thus allowing you to improve your health.
Reduce symptoms of menopause
Thanks to the isoflavones that edamames contain, these foods help reduce the symptoms derived from menopause . In this sense, they will help you control mood swings, sweating and suffocation.
However, these benefits of edamames can be caused by specific intestinal bacteria that help transform isoflavones into equol. For this reason, this property will depend on the presence of these bacteria that help transform these compounds to enhance the properties of soybeans.
They help protect bones
Due to the calcium, magnesium and other nutrients they have, edamames can help increase the mineral density of bones and promote their formation . In addition, they help reduce bone loss and prevent derived diseases such as osteoporosis. Due to these benefits that edamames provide, their consumption is recommended in older people or those who are recovering from a fracture.
Improve your physical performance
Edamames are foods rich in iron, a mineral that will help your body produce the energy necessary to perform all its tasks optimally . In this sense, it is recommended to consume it with nuts, whole foods or rich in vitamins A and C. In this way, your body will have a better absorption of iron and you will take advantage of all the benefits that edamames provide.
Help you fall asleep
Due to its nutrients, edamames help control excess homocysteine, an amino acid that can affect your mood . In addition, they will help you increase serotonin and dopamine, two neurotransmitters that help you fall asleep and improve concentration.
conclusion
Edamames are tender soybeans that are collected before maturing to include them in different dishes and take advantage of the nutrients of this plant in a different way. In addition, for all the benefits that edamames provide, they are an important part of Asian gastronomy, where their name comes from.
In this sense, by consuming edamames you can control cholesterol, triglycerides, symptoms of menopause and constipation . In the same way, they will help you improve the health of your bones, heart and immune system. However, despite their benefits, it is not recommended to consume them in excess and in case of adverse effects they should be avoided and consult a specialist doctor.
References
- Arnarson, A. (2017, February 1). 8 Surprising Health Benefits of Edamame . Healthline. https://www.healthline.com/nutrition/edamame-benefits
- Kerns, M. (nd). The Health Benefits of Edamame | Livestrong.com . LIVESTRONG.COM. Retrieved August 10, 2020, from https://www.livestrong.com/article/409591-the-health-benefits-of-edamame/
- US Department Of Agriculture. (2019, April 1). Edamame, frozen, prepared. FoodData Central . https://fdc.nal.usda.gov/fdc-app.html#/food-details/168411/nutrients
