A popular healthy snack option in recent years is edamame, a sweet and nutritious legume. Vegetable-type soybeans, or immature green soybeans, are rich in vitamins, minerals, and maybe health advantages. Edamame has been around for a while in Asian cooking, although it is relatively new in Western culture.
Edamame is a distinct legume with a flavour and appearance distinct from ordinary soybeans. Edamame has a vivid green colour, whereas normal soybeans are usually light brown, tan, or beige in colour. Edamame pods, in contrast to peapods, are only supposed to be used as a protective shell for the sensitive soybeans inside. The intended use for these soybeans is to boil them in their pods, separate the soybeans, and eat them by themselves. Let’s read about the top edamame health advantages below.
7 Health Benefits of Edamame
In addition to its delicious taste, edamame offers a range of impressive health benefits. Here are top 7 health benefits of consuming edamame.
1. Decreased Risk of Breast Cancer: Research has repeatedly demonstrated that eating a lot of soy, especially edamame, can reduce the risk of breast cancer. Those who regularly eat one to two servings of complete soy foods each day and those who have consumed soy their entire lives would benefit most from this protective effect.
2. Lowers Bad (LDL) Cholesterol: Heart disease, stroke, and type 2 diabetes are all made more likely by high levels of LDL cholesterol, also known as bad cholesterol. It has been discovered that edamame, a good source of soy protein, effectively lowers LDL cholesterol levels. Human LDL cholesterol levels were significantly reduced when soy protein was consumed in place of animal protein, according to a study of 38 clinical trials.
3. Lessens Depression and Elevates Mood: Folate, an essential ingredient for DNA synthesis and proper cell division, is found in edamame. Depression has been associated with low folate levels because folate keeps the body from accumulating homocysteine. Elevated homocysteine levels have the potential to hinder the brain’s blood supply and nutritional uptake, hence disrupting the synthesis of serotonin, a hormone linked to mood, appetite, and sleep. Edamame may help lower the incidence of depression by preserving adequate levels of folate.
4. Improves Fertility: Research indicates that eating more plant-based foods, iron, protein, and spinach, edamame, beans, pumpkin, tomatoes, and beets may improve fertility or lower the risk of ovulatory problems. Edamame is a great source of plant-based protein, iron, and folate. A 2018 mini-review revealed a possible connection between high consumption of plant-based meals, polyunsaturated fats, and folic acid with fertility. The authors stressed how important it is for people to understand how a balanced diet affects fertility problems.
5. Lowers Blood Pressure: Edamame has a number of advantages for preserving normal blood pressure. 14 percent of the daily required amount of potassium, a mineral that balances salt and aids in blood pressure regulation, may be found in one cup of cooked edamame. Furthermore, studies indicate that other substances present in edamame, such isoflavones, might also help to decrease blood pressure. A meta-analysis found that postmenopausal women who consumed at least 25 grammes of soy protein daily experienced a reduction in blood pressure, possibly as a result of the isoflavones present. Additionally, a review published in Complementary Therapies in Medicine in 2021 found that adult systolic and diastolic blood pressure readings are improved when soy is consumed.
6. Supports Digestive Health: Edamame’s high insoluble and soluble fibre content is essential for maintaining digestive health. Soluble fibre helps suck water into stools to make them easier to pass, while insoluble fibre gives stools more volume to encourage regular bowel movements. Additionally, soluble fibres promote the release of short-chain fatty acids (SCFAs), which are created when bacteria ferment soluble fibre and include butyrate and acetate.
7. Helps with Weight Management: Edamame is a great option for weight management and boosting satiety due to its high protein and fibre content. Compared to carbs or fat, protein has a stronger thermic impact, requiring more energy to digest. Increasing energy expenditure has the potential to boost metabolism and enhance daily caloric consumption. Increased consumption of protein from foods high in protein, such as edamame, has been linked to higher levels of hormones that control appetite and hunger, helping people feel fuller between meals, according to studies.
