Some of the health benefits of edamame include a stronger immune system, improved bone health, boosted cardiovascular health, weight management, and a healthy digestive system. It has the 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 that are essential for the human body.
The use of soy beans is common in the preparation of food for vegetarians. Apart from the beans itself, there are different products that can be generated from this beans. Edamame is prepared by boiling immature soy beans with their pods and it is commonly served as a side dish. It is a popular dish in Japanese cuisine and history suggests that it was first prepared in Japan. Although 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 proven to have properties that are beneficial to the body.
Edamame, just like soybean, is rich in carbohydrates, vitamins, proteins, and minerals.
Nutritional Value of Edamame
Edamame contains energy, protein, fiber, 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 a healthy life and preventing various health risks. Some of the health benefits are listed below.
Health Benefits of Edamame
Bone Health: Edamame contains calcium, phosphorus, iron, vitamin E, and other nutrients that are required for maintaining healthy bones. Consumption of edamame and other soy products may provide the necessary nutrients and help in strengthening bones and maintaining bone density. As per a research study, edamame may reduce the risk of bone fractures, especially in postmenopausal women. Osteoporosis is another bone-related ailment that occurs in old age. Regular intake of edamame, which contains 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 other bone-related diseases.
Better Lung Function: Research studies suggest that the intake of genistein may improve lung function in patients with asthma. Edamame also contains genistein and thus may help in improving lung function.
Stronger Immune System: Edamame, with its nutrients, vitamins, and antioxidants help in strengthening the immune system. A healthy immune system is necessary for the body to protect itself against microorganisms that may cause various health ailments.
Healthy Skin: Skin is one of the body’s organs that is susceptible to damage due to external conditions, such as weather and medication, among others, so it needs proper care. The intake of edamame, which contains antioxidants, helps in maintaining healthy skin and repairing damaged skin. Edamame contains 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. The intake of proper food plays a very important role in weight management. Edamame has high protein content and less calories, which makes it an ideal snack for weight conscious people.
Digestion: The 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 risk of stroke and heart attack.
Anti-Tumor 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 anti-cancer properties. One such study suggests that soy extract may significantly reduce tumor growth and has potential to inhibit tumor growth.
Cardiovascular Health: Soy foods like edamame may be beneficial in reducing the risk of cardiovascular diseases. A study conducted in 2006 suggests that the consumption of soy foods may improve the control of insulin and blood glucose levels.
How to Select and Store – Edamame
Edamame is readily available in stores in many countries across the world. Fresh or frozen edamame can be picked and stored in cool places. One can also go to Japanese and Chinese restaurants that serve edamame.
Preparing a Delicious Edamame Dish
This is one of the easiest meals to prepare as long as all the ingredients are available. To begin with, soy beans are not usually mature, making it easy to cook within a short period of time, unlike 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 your choice. If the boiled version works better for you, then that 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 pod removal process, there are those who choose 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 a few minutes before serving it as a main dish or salad. Make sure you do not overcook the beans.
If you enjoy cooking, try a combination of various ingredients with edamame. You never know, you could generate an edamame recipe from your imagination that everyone might want to try.