Benefits of Edamame

Edamame is famous for its health benefits. The beans are naturally gluten-free and low in calories. They contain no cholesterol and provide protein, iron, and calcium. Edamame is rich in plant-based protein, minerals, vitamins, and dietary fiber and is one of the few plant-based foods that can be considered a complete protein, meaning it contains adequate portions of the nine essential amino acids, humans need to survive. This makes it an excellent source of protein for people trying to reduce their meat intake.

healthy benefits eating edamame

Edamame is also a good source of fatty acids, such as the essential linoleic and linolenic acids, which can improve fat metabolism and help reduce triglycerides in the body. The nine essential amino acids that our bodies require to function are histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine. Unlike the other amino acids, the human body cannot produce these ones, so we need to get them from food in order to survive.

Edamame has a relatively high -aminobutyric acid (GABA) content compared with other common bean species. It also contains lecithin, which is an indispensable nutrient for brain development and helps improve memory and intelligence. Edamame is also rich in dietary fiber, which not only improves constipation but also helps lower blood pressure and cholesterol. Additionally, it has high potassium content and is often eaten in summer to help compensate for the loss of potassium caused by excessive sweating and the consequent loss of appetite, thereby alleviating fatigue. The iron in Edamame is easily absorbed. Edamame can be used as a food supplement for children.

The following nutrition information is provided by the USDA for one cup (155 g) of shelled Edamame pods, known as Mukimame.

Nutrition Information Mukimame
Nutrient Amount
Calories 188
Fat 8 g
Sodium 9,4 mg
Carbohydrates 13,8 g
Fiber 8 g
Sugar 3,4 g
Protein 18,4 g

Among the nutrients, the Edamame on the dry weight base has highest level of energy, protein, lipid, while it is low in carbs relative to their protein content, and they have a low glycemic index, which allows them to give you energy without raising your blood sugar.

Health Benefits of Edamame

Edamame is full of minerals such as manganese, phosphorus, magnesium, iron, and calcium. Significant amounts of vitamins like Vitamin C, Vitamin K, Thiamin, and Riboflavin can be also found in Edamame. But where it really shines is in its Folate content (a serving contains 121% of the recommended daily value). Also known as Vitamin B9, Folate is essential in the production of blood cells and the synthesis of DNA.

Health Benefits of Edamame