Edamame beans are the immature and young form of soybean that are harvested straight from the unit before they ripen. Edamame beans nutrients are rich in dietary fiber, vitamins, and isoflavones, making them highly palatable seeds.
These beans are recognized as a plant-based protein and are best for those who avoid animals and milk protein to fulfill their nutritional needs.
It is also ideal for vegans. Due to the rich benefits of edamame beans, it has been recognized as a nutrient-dense food for ages. Therefore, both vegetarians and non-vegetarians can include this food in their diet to get all the edamame beans’ nutritional value.
Unlike soybeans, Edamame beans are green in color. They can also be found in yellow and dark colors.
To know more about the edamame beans nutrients and why to incorporate these beans into your diet, below is the nutritional value of these beans mentioned.
Edamame Beans Nutritional Value
According to the Dietary Guidelines of Americans (2020-2025), adult females require 1600-2400 calories a day and adult males 2,200-3000. Therefore, in a 2000-calorie diet, one requires 50-175 grams of protein per day.
As per the report from the United States Department of Agriculture (USDA), if anyone incorporates cooked edamame beans in their diet chart in a 1-cup serving which is approximately 155 grams, they can easily meet the calorie requirements.
Now let’s dive into the edamame beans’ nutritional value, so you can get a clear picture of the density of nutrients in this food. Among other nutrients, below are listed only the main ones.
- Energy (calories) – 188 kcal
- Protein- 18.4 g
- Carbohydrate- 13.8 g
- Fiber- 8 g
- Sugar- 3.4 g
- Sodium- 9.3 milligrams
- Calcium- 9.76 mg
- Iron- 3.52 mg
- Magnesium- 99.2 mg
- Phosphorus-262 mg
- Potassium-675 mg
- Folate-458 mcg
- Zinc-2.13 mg
- Copper-0.535 mg
- Selenium-1.28 mcg
- Vitamin C-8.48 mg
- Thiamine-0.31 mg
- Riboflavin- 0.24 mg
- Niacin-1.42 mg
- Vitamin A, RAE- 40 mcg
- Beta Carotene- 278 mcg
- Vitamin A, IU- 462 IU
- Lutein + zeaxanthin- 2510 mcg
Thus, edamame beans are rich in vitamins, minerals, and isoflavones, and are a source of complete protein. It also contains more folate and vitamin K than soybeans.
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Important Health Benefits Of Edamame Beans
The health benefits of edamame beans and soybeans are almost the same as they both belong to soy products.
Researchers have been doing research on soy foods for more than 25 years and they get edamame beans nutritional value and their health benefits are quite surprising.
According to a 2016 report from the National Library of Medicine, edamame bean nutrients are a rich source of high-quality protein and good fat and it also plays a major role in the prevention of chronic disease.
Lets Discuss About Edamame Beans Health Benefits
1. Cardiovascular Health:
According to the FDA, 25 grams of soy protein each day which is low in cholesterol and saturated fat reduces the risk of heart disease.
Also, a study found in the Journal of Heart Health Association shows that taking soy protein in the long term can significantly reduce bad cholesterol.
In a 2019 clinical study conducted by the FDA, an analysis of 46 clinical trials revealed that edamame beans’ nutrients or soy protein can reduce cholesterol in adults by 3-4%.
2. Cancer Prevention:
The protective antioxidant isoflavones found in soy protein can prevent cancer. In a systematic review in Frontiers published in 2022, it is said that a higher intake of soy protein can reduce the risk of cancer by 10%. Also, if one takes 25 grams of soy protein each day, it decreases the risk by 4%.
The American College of Nutrition published in their journal in 2015 that soy protein can reduce certain cancers like prostate, breast, and colon cancer.
3. Bone Health and Osteoporosis:
Studies from the Journal of Renal Nutrition suggest that consuming soy protein can help to preserve calcium compared to animal protein which is responsible for the excretion of calcium because of the high sulphur-containing amino acid.
Therefore, those who are suffering from bad bone health or osteoporosis should strictly avoid animal protein because it is directly associated with ‘urinary calcium excretion’. Consequently, we understand benefits of edamame beans outweigh those of animal protein.
In the Journal of Osteoporosis, a review has been conducted by scientists that soy protein which has isoflavones, and phytoestrogens protects against bone loss.
It is also recommended to take this protein moderately because of the presence of high potassium which can affect the kidneys.
4. Brain Health:
The peptide in soybean can influence the cellular immune system and regulate the neurotransmitters that boost brain function.
In a study, it is said ‘soy isoflavones were associated with improved nonverbal memory, construction, verbal fluency, and speeded dexterity compared to treatment with placebo in cognitively healthy older men and women.
5. Relieve Depressive Symptoms:
Edamame contains isoflavones and folate that ease depression-like behavior. It is good for mild to moderate depression.
Folate is crucial in treating depression and DNA production. It treats depression by hindering the production of homocysteine which prevents the creation of serotonin, a feel-good hormone.
A study found by the National Institute of Health shows folate plays a major role in treating depression, especially after childbirth. For major depressive symptoms, doctors recommend anti-depression medication along with a folic acid supplement.
6. Improve Skin Health:
Multiple studies indicate in the Journal of ‘nutrients’ published in 2023 that soy protein supplementation with isoflavones significantly improves skin photo-aging, dyspigmentation, wrinkles, and skin hydration in menopausal women.
Therefore, soy-derived isoflavones are beneficial for oxidant damage and collagen production.
The 6-month study on 44 post-menopausal women found that skin hydration, sebum production, and skin pigment, skin wrinkles decreased within 16 to 24 weeks.
If you delve deeper, edamame beans health benefits are endless. Above the most important ones have been discussed.
7. Allergic Reaction
People who are allergic to soy should avoid edamame beans. The allergic symptoms may include itching, swelling in the tongue and throat, vomiting, nausea, and difficulty in breathing. This caution is crucial for those people with chronic immune or antigen-mediated conditions like Eosinophilic esophagitis (EoE). It is an allergic inflammatory disease. In EOE, there is a hypersensitivity reaction in the esophagus, a muscular tube-like structure that connects the throat with the stomach.
For those without allergies, it is also important for them to consume edamame beans in moderation because excess eating of anything isn’t good for health.
The Bottom Line
Edamame beans are not only healthy and tasty but at the same time alleviate many diseases. It can be a healthy snacking alternative for those who love to munch sweetened and salty products.
Therefore, if you are not allergic to soy products you can incorporate edamame beans in your diet as well as some roasted beans at snack time.
