How good are Japanese soybeans? Learn about 13 of their amazing benefits. Health-conscious people, don’t skip this.

Edamame is a legume that is delicious, low in calories, and rich in nutrients. It is a snack that is suitable for health-conscious people, especially those who want to control their weight or choose to eat protein from plants.

Nutritional value

According to the United States Department of Agriculture (USDA), 1 cup (160 grams) of cooked soybeans provides the following calories and nutrients:

• Energy 224 kcal
• Protein 18.4 grams
• Carbohydrates 13.8 grams, of which 3.38 grams are sugars.
• Fiber 8 grams
• Iron 3.52 milligrams
• Calcium 97.6 milligrams
• Magnesium 99.2 mg
• Phosphorus 262 milligrams
• Potassium 674 mg
• Zinc 2.13 mg
• Selenium 1.28 micrograms
• Vitamin C 8.48 milligrams
• Folate 458 mcg
• Choline 87.5 mg
• Vitamin A 40 micrograms
• Beta-carotene 278 micrograms
• Lutein and Zeaxanthin 2,510 mcg.

Benefits of Edamame

1. Rich in vitamins and minerals : especially folate and vitamin K, which are very high, help strengthen the blood system and blood clotting, and also support the functioning of the nervous system.
2. High-quality plant protein : Contains all the essential amino acids equivalent to animal protein. Suitable for vegetarians or vegans.
3. Helps reduce cholesterol : Fiber and antioxidants help reduce LDL (bad cholesterol) levels and promote HDL (good cholesterol), strengthening the cardiovascular system.
4. Control blood sugar : It has a low glycemic index (Low GI), so it does not cause blood sugar levels to spike. It is suitable for diabetics or those who want to control their blood sugar. A 2012 study found that people who ate unsweetened beans, such as edamame, had a lower risk of type 2 diabetes and also had a lower risk of other diseases.
5. Relieve menopause symptoms : Isoflavones in soy have estrogen-like properties, helping to reduce hot flashes, mood swings, and sleep problems in menopausal women .
6. Reduce the risk of osteoporosis : Isoflavones and calcium help slow down bone loss in menopausal and postmenopausal women.
7. Slows down dementia : Regular consumption of edamame may help reduce the buildup of beta-amyloid, a protein linked to Alzheimer’s disease.
8. Reduces the risk of depression : Folate helps boost mood-related brain chemicals, such as serotonin.
9. Fertility booster : The folate and iron in peas help promote reproductive health, especially in women of childbearing age.
10. May Reduce the Risk of Breast and Prostate Cancer : Asian research has found that consuming soy products may help reduce the risk of these diseases, especially in those who are good isoflavones metabolizers.
11. Helps control weight : With high protein and fiber content, edamame helps you feel full for a long time, reducing your appetite. Suitable for those who want to lose or control their weight.
12. Anti-inflammatory : Antioxidants in edamame, such as isoflavones, lutein, and zeaxanthin, have anti-inflammatory properties in the body, which may help reduce the risk of chronic diseases.
13. Supports healthy skin and eyesight : Lutein and zeaxanthin are substances that help prevent macular degeneration and also protect the skin from UV damage.

How to eat

It should be cooked by boiling, steaming or baking and only the inner seeds should be eaten. The shell should not be eaten because it is tough and difficult to digest.

Cautions

• People who are allergic to nuts or have digestive problems should avoid it.
• People with thyroid problems should be careful, although research has not found clear side effects.

Edamame is a healthy food in many ways, helping to control blood sugar and cholesterol levels, boosting the brain, bones, hormones, skin, คาสิโนออนไลน์ UFABET ฝากถอนรวดเร็ว เริ่มต้นเล่นง่าย, and eyesight. It is a suitable snack for people of all ages, but should be consumed in moderation.