Top 7 Amazing Health Benefits of Edamame
Edamame which is boiled immature soybeans in their pod is one of the most popular dishes in Japanese cuisine. Edamame utilization has been spreading to all over the places in the world as it contains an as high level of nutrition as soy products such as soy milk and tofu. Edamame is available in both fresh and frozen form in the supermarket.
You can either boil them as a whole and shell them before you eat as a snack or an ingredient to your stir fries dish, salads or soups. Despite its enormous health effect, it is recommended not to consume edamame in an excessive amount as it may cause some reproductive problems so maximize its merit with one serving soy beans on a daily basis. Let see 7 amazing health benefits of edamame.
1. Immune booster
One cup serving of cooked edamame offer 535 micrograms of copper (roughly 60% of daily requirement for both men and women) which are essential in keeping your immunity healthy as well as function properly. Besides, a high level of phytoestrogens genistein and daidzein (chemical mimic estrogen’s behavior in our body) in edamame would be able to lower your risk of a variety of cancer. A study has suggested that the extract of soybeans reduce the growth of tumor significantly and may even potentially inhibit its’ growth.
2. Cardiovascular benefits
Edamame is loaded with fiber which works effectively in reducing your risk of having a heart attack, in accordance with the American Heart Association. A cup of cooked edamame provide 23% and 28% of daily fiber requirement for men and women, respectively. Moreover, edamame also has a high level of AHA, an omega-3 fatty acid or alpha-linolenic acid which is converted to EPA and DHA, 2 compounds have shown to have a great effect on lowering your blood cholesterol level as well as decreasing your risk of stroke and heart diseases.
3. Healthy skin
Skin is our outermost defense which exposes to severe weather condition. That makes skin to be one of the most vulnerable to damage as requires a proper care. Thanks to antioxidant effect, the consumption of edamame can help you to maintain a healthy skin and repair all the damaged skin. In addition, edamame also has a compound called isoflavones that is beneficial in managing skin changes experienced by postmenopausal women. Add a cup of edamame in your diet if you wish to have a young healthy look, especially if you are prone to expose to harsh condition and need to stay out under the sun for a long period during a day.
4. Bone benefits
Edamame contains all the nutrient that is needed for a healthy skeleton like calcium, iron, phosphorus and vitamin E, etc. Each cup of cooked edamame provides 20% of recommended dietary allowance (RDA) of manganese and 10% of the RDA of both potassium and magnesium. By consuming edamame everyday, you are strengthening your skeletal by maintaining the bone density. Many studies have figured out that the risk of osteoporosis, an age-related bone disease, and bone fractures is reduced significantly in postmenopausal women who ate edamame in their daily diet comparing to those who didn’t.
5. Weight management
Meanwhile, 17 grams of protein (30% of men’ RDA and 37% of women’s RDA ) for protein, only 8 grams of total fat and no more than 1 gram of saturated fat is found in a 1-cup serving cooked soy. A combination of high protein and less fat makes edamame an ideal food for weight conscious people.
6. Respiratory benefits
Genistein found in edamame have shown to have a wonderful impact on improving the function of the lung in patients who have asthma. So, if you’re struggling with asthma, consider to add a cup of boiled soybeans to your daily intake and get better.
7. Digestive benefits
Edamame is recommended if you want to have a healthy digestive system. A high concentration of fiber helps to facilitate your digestive process that reducing the occurrence of constipation as well as bloating in IBS.
That’s all the advantages you can take from a cup of edamame. You can either buy them in any stores or go to a Japanese or Chinese restaurant to try its’ best original taste. Or if you prefer to cook it at home, boil the immature beans in their pods so that all nutrients stay in the beans and optimize it’s health benefits. After boiling, squeeze the pod gently to remove the beans inside.
You should find those beans with spices for a couple of minutes for more delicious meals. Then you can either serve them as a salad or a main dish. Depending on your preference and on how enjoying you are, you can also try to combine edamame with a wide range of ingredients to make a new tasty regime. Remember not to overcook the edamame otherwise, the nutrients, as well as the taste, would be affected.