Nutrients
Edamame are a powerhouse of nutrition. One cup has at least 6 percent of the recommended daily intake of all nutrients except vitamin D. You’ll also gain 20 to 40 percent of the daily intake of protein, fiber, iron, magnesium, manganese, phosphorus, thiamin, folate and vitamin K. Soybeans are one of the few plant sources of complete protein, providing 30 percent of the daily value for men and 37 percent for women, based on a 2,000 calorie-a-day diet. They’re an especially good source of folate, providing 120 percent of the recommended daily intake. Folate prevents birth defects through its role in the creation and growth of new cells. In adults, it helps lower the risk of cardiovascular disease.
Soy Isoflavones
Soybeans contain plant-based chemicals called isoflavones that are similar to estrogen. These phytoestrogens help lower cholesterol, according to MedlinePlus, and research published in the March 2012 issue of “Menopause” indicates that they reduce the frequency and severity of hot flashes. Estrogen works by attaching to special receptor cells. Phytoestrogens attach to the same receptors, but they’re weaker than real estrogen. If your levels of estrogen are low, phytoestrogens increase the total amount. If you have normal estrogen levels and phytoestrogens block real estrogen by attaching to the receptors first, total estrogen levels go down. Estrogen is involved in breast, uterine and prostate cancer, so lower levels of estrogen from eating soy isoflavones may lower your risk of developing estrogen-sensitive cancers. It has not yet been determined whether soy isoflavones are safe for cancer survivors, especially breast cancer patients. Some research indicates they decrease the chance of cancer recurrence; other research shows the opposite. With such complex biochemical interactions, it’s critical to talk with your physician before eating edamame if you’ve been diagnosed with any hormone-sensitive cancer.
Unsaturated Fats
One cup of edamame has 8 grams of total fat, which includes 3 grams of polyunsaturated fats. Keeping total fat intake to less than 25 to 35 percent of total calories and consuming primarily unsaturated fats can lower levels of cholesterol. The polyunsaturated fats in soybean oil include heart-healthy omega-3 fatty acids that reduce inflammation and lower the risk of cardiovascular disease.
Protein
The fresh vegetable soybeans called edamame contain about 36 percent protein, which is 86 percent higher than mature soybeans. Edamame’s low oil content, combined with its high protein content, makes this vegetable very popular with health-conscious people who want a low-fat, protein-rich snack. Vegetarians and vegans who want a high protein food will find that edamame’s protein is complete, which means it contains all nine essential amino acids the human body needs. Protein helps your body’s tissues to develop properly and helps your body resist diseases; it produces hormones, enzymes and other substances your body uses; gives people energy and helps prevent fatigue. Edamame has no cholesterol, very little saturated fat, and a half-cup serving provides 11 g of protein toward an average adult’s daily requirement of 46 to 63 g.
Vitamins and Minerals
Edamame is rich in vitamin C and B vitamins, and it is one of the few natural sources of vitamin E. These soybeans also provide you with minerals, such as calcium, manganese, iron, magnesium, phosphorus and copper. Nutrients in green soybeans that benefit heart health include vitamin K and folate, which increases the production of red blood cells. Folic acid is also essential for pregnant women because it helps with fetal development.
Fiber
Adding edamame to your diet will help you increase your fiber intake. Fiber is important for healthy digestion, and a half cup of edamame contains 4 gr of fiber. Fiber also helps lower cholesterol, which may reduce your risk of heart disease. Another reason edamame is a good snack food is that the fiber keeps you feeling full for a longer period and this helps you avoid unhealthy between-meal snacks.
Anti-Inflammatory Properties
Edmame has anti-inflammatory qualities and can be a good food to eat if you have arthritis or other inflammatory conditions, such as rheumatoid arthritis. Fresh green soybeans, eaten as a snack or a side dish, may help people with asthma, because this vegetable decreases inflammation in your breathing passages, and this can reduce wheezing and coughing