Health benefits of edamame include strong immune system, improved bone health, cardiovascular health, weight management and healthy digestive system. It has potential to inhibit tumor growth and may improve lung function in patients suffering from asthma. It also helps in managing age related skin changes in postmenopausal women. Edamame is a good source of proteins, fiber and other nutrients which are essential for human body.
The use of soy bean is frequent in preparation of foods for vegetarians. Apart from the beans itself there are different products that can be generated from this bean. Edamame is prepared by boiling immature soy beans with their pods and it is served as a side dish. It is a popular dish in Japanese cuisine and history suggests that it was first prepared in Japan. Though this type of soy bean was originally common in Japan it is slowly gaining fame in different parts of the world including the United States. This is due to the fact that it has been proved to have properties that are beneficial to the body.
Edamame just like soybean is rich in carbohydrates, vitamins, proteins and minerals.
Edamame contains energy, protein, fibre, carbohydrate, various amino acids and low levels of fat and sugar. It is a good source of various minerals such as calcium, iron, magnesium, phosphorus, potassium, sodium, zinc, copper and manganese. Vitamin C, riboflavin, thiamin, niacin, pantothenic acid, vitamin B6, folate, vitamin E and tocopherol are some of the vitamins that are present in edamame. )
These nutrients help in maintaining healthy life and preventing various health risks. Some of the health benefits are given below.
Health benefits of Edamame
Bone health: Edamame contains calcium, phosphorus, iron, vitamin E and other nutrients which are required for maintaining healthy bones. Consumption of edamame and other soy products may provide the necessary nutrients and help in bone strengthening and maintaining bone density. As per a research study it may reduce risk of bone fracture especially in postmenopausal women. Osteoporosis is another bone related ailment that occurs in old age. Regular intake of edamame, which contain isoflavones and other nutrients, may help in preventing osteoporosis as well. It is also important to lead a healthy lifestyle in order to prevent any bone related diseases.
Better lung function: Research study suggests that intake of genistein may improve lung function in patients with asthma. Edamame also contains genistein and thus may help in better lung function.
Strong immune system: Edamame with its nutrients, vitamins, antioxidants etc. help in strengthening of immune system. Healthy immune system is necessary for the body to protect against microorganisms that may cause various health ailments.
Healthy skin: Skin is one of the body organs that are susceptible to damage due to different conditions such as weather and medication among others and need proper care. Intake of edamame which contains antioxidants helps in maintaining healthy skin and repairing damaged skin. Edamame contain isoflavones that may be beneficial in managing age-related skin changes in postmenopausal women.
Weight management: Consumption of edamame may also be beneficial in managing weight. Intake of proper food plays a very important role in weight management. Edamame has high protein content and less calories which make it an ideal snack for weight conscious people.
Digestion: Health benefits of edamame include healthy digestive system. It is a good source of fiber which facilitates digestion. The constipation and bloating that you are experiencing may also be prevented or reduced by consuming edamame. Apart from the benefits of the digestive system fiber also plays an important role of ensuring that cholesterol is maintained at the right levels thereby reducing the risks of stroke and heart attack.
Antitumor properties: Soy products such as edamame have gained importance due their various health benefits. Research studies have also been conducted to ascertain the potential health benefits such as anticancer properties. One such study suggests that soy extract may significantly reduce tumor growth and has potential to inhibit tumor growth.
Cardiovascular health: Soy foods such as edamame may be beneficial in reducing risk of cardiovascular diseases. A study conducted in 2006 suggests that consumption of soy foods may improve control of insulin and blood glucose levels.
How to select and store- Edamame
Edamame is easily available in stores in many countries across the world. Fresh or frozen edamame can be picked and stored in cool place. One can also go to Japanese and Chinese restaurants that serve edamame.
Preparing a delicious edamame meal
This is one of the easiest meals to prepare as long as all the ingredients are available. To begin with this soy bean is not mature making it easy to cook within a short period of time unlike the mature beans. It is better when boiled with the pods to ensure that all the nutrients remain intact because this is the main reason for consuming it.
You can opt for a recipe that works well for you; among those that are common include that which incorporates the use of oil, onions and other ingredients and spices of choice. If the boiled version works better for you then it is still fine.
Since the pods are tender their removal is not necessary. After proper boiling the beans are then removed by gently squeezing the pods. This is a better method than tearing the pods apart. Instead of the whole pods removal process there are those who chose to have the beans together with the pods which are tender after boiling.
For a fulfilling and delicious meal the edamame can be fried first together with the spices for some few minutes before serving it as a main dish or salad. Make sure you do not overcook it.
If you enjoy cooking try a combination of various ingredients with edamame. You never know you could generate an edamame recipe that everyone would wish to try out.