According to healthline - Do you know edamame beans? Edamame beans are a type of green-coloured beans that are similar to soya beans, but they are not quite the same. Edamame beans are young soybeans that are harvested before they mature or harden. In Japan, they are commonly consumed as a snack and side dish due to their savoury and refreshing taste. However, did you know there are many health benefits of edamame beans? Its abundant nutritional content makes it a good bean to consume regularly.
Nutritional content of edamame beans
Edamame beans can be served with their skins on or shelled after boiling for a snack. They can also be cooked into delicious stir-fries or soups.
Edamame beans are relatively low in calories, with only 188 calories. One cup or about 155 grams of shelled edamame beans also contains the following nutrients:
13.8 grams of carbohydrates
18.5 grams of protein
3.5 mg of iron
8.1 grams of fibre
97.6 mg calcium
262 mg phosphorus
2.1 mg zinc
676 mg potassium
1.2 mcg selenium
482 mcg folate
87.3 mg choline
23.2 mcg vitamin A
9.5 mg vitamin C
41.4 mcg vitamin K
271 mcg beta carotene.
Edamame beans also contain small amounts of other nutrients, such as vitamin B-6, vitamin E, riboflavin, niacin and thiamine. They are also a healthy source of polyunsaturated fats, especially omega-3 alpha linolenic fatty acids.
In addition, edamame is the only vegetable that has 9 types of essential amino acids. Therefore, there is no harm in consuming edamame beans regularly.
Health benefits of edamame beans
The various nutrients contained in edamame beans make them have many benefits for the body. Some of the health benefits of edamame beans include:
1. Helps lower cholesterol and maintain heart health
Consuming 47 grams of soy protein per day found in edamame beans can reduce 9.3 per cent of total cholesterol and 12.9 per cent of bad cholesterol. Another study found that 50 grams of soy protein per day can reduce LDL cholesterol levels by 3 per cent.
Apart from being an adequate source of protein, edamame beans are also rich in fibre, vitamin K and antioxidants that can help reduce the risk of heart disease and maintain a normal blood lipid profile.
2. Strengthens the immune system
The antioxidants and vitamins found in edamame beans can help strengthen your immune system, protecting you from the possibility of various diseases.
3. Maintains bone health
The calcium, phosphorus, iron, vitamin E, and calcium content in edamame beans can maintain bone health. Not only that, eating these beans or other soya products also helps strengthen and maintain bone density.
Consuming edamame containing isoflavones regularly is believed to prevent osteoporosis. However, you can't just rely on consuming these foods alone. You also need to make sure to adopt a healthy lifestyle to make it happen.
4. Improves lung function
Research suggests that the genistein content in edamame isoflavones may help improve lung function in people with chronic respiratory problems. However, more research is needed on this.
5. Reduces cancer risk
Most studies show that a high intake of soya, including edamame beans, can reduce the risk of breast cancer.
In addition, the isoflavones in soya are believed to protect against breast cancer in the future. However, long-term studies are still needed to prove this claim.
Another study also found that soya, including edamame beans, can protect men from cancer. Edamame beans are thought to lower the risk of prostate cancer by about 30 per cent.
Some controlled studies even support this finding, but more research is needed to reach a firm conclusion.
6. Reduces menopause symptoms
Menopause is a condition where a woman has stopped menstruating. Commonly, menopause symptoms are hot flashes, mood swings, easy sweating and urinary tract infections.
A study suggests that soya and isoflavones may reduce these annoying symptoms during menopause. Unfortunately, more research is needed to prove the veracity of this claim.
7. Improves digestive health
The good fibre content in edamame beans can improve digestive health. Constipation and bloating that you experience can also be reduced by eating these beans. Edamame beans are also great for dieting, as the fibre content can also suppress your appetite, which is good for maintaining your weight.
8. Promotes breastfeeding
Edamame beans are one of the healthy snacks that are high in protein and good for breastfeeding mothers. The benefits of edamame beans for breastfeeding include being able to fulfil daily protein needs during pregnancy so that it can launch breast milk for babies. Protein needs during pregnancy are quite high, so you should not miss this type of green beans.
If you experience allergy symptoms, such as swelling, itching, dizziness, shortness of breath, and others, stop consuming edamame beans immediately. Consult your doctor to get the right treatment.
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