Health Benefits Of Edamame

Is eating edamame good for you? Edamame is a versatile and nutritious food that is popular as a healthy snack and ingredient in various cuisines. it is becoming widely recognized for its health benefits. This green soybean is low in calories but loaded with essential vitamins, minerals, and other nutrients that offer a range of benefits to improve your health. According to different studies, edamame is a superfood that helps you from heart diseases and digestion. Thus, assisting in weight management and reducing the risk of chronic diseases. Let’s look at the Health Benefits of Edamame.

See also the Health Benefits of a Plant-Based Diet and How to Grow Edamame.

In addition, edamame packs a punch when it comes to nutrition. The edamame is gluten-free, which is perfect for people who are on a gluten-free diet.

In this article, we will delve into the various health benefits of edamame and why it should be a staple in your diet. Whether you’re looking to improve your overall well-being or just seeking a tasty and nutritious snack, edamame is a great option. So, let’s uncover the reasons why this little green bean is a true superfood.

Edamame pods in a white bowl on wooden background

Nutritional Value

Edamame is a nutrient-rich protein that includes numerous healthy nutrients. According to a report, 160 grams of cooked edamame beans contain the following nutrients as

Total calories: 224

Protein: 18.4

Carbohydrates: 13.6

Fiber: 8 g

Iron: 3.52 mg

Calcium: 97.6 mg

Magnesium: 99.2mg

Phosphorus: 262 mg

Zinc: 2.31 mg

Selenium: 1.28 mcg

Vitamin c: 8.48

Folate: 458 mcg

Beta carotene:278 mcg

Vitamin A:  40 mcg

Choline: 87.5 mg

Vitamin k: 45.1 mcg

Lutein: 2510 mcg

Additionally, small amounts of vitamin E, thiamine, riboflavin, niacin, and vitamin B6 are present.

Health Benefits of Edamame

Here are common health benefits of edamame

  • Lowers the Cholesterol

Having high cholesterol levels is dangerous because it can cause different serious health issues. That’s why it is important to maintain your cholesterol level. According to reports, edamame helps to lower cholesterol levels.

A review study showed that people who eat 25 grams of edamame per day had a reduction in cholesterol levels by 3 to 4 percent.

Additionally, edamame contains vitamin k and antioxidants which aid in maintaining the cholesterol level in the body.

  • Regulates the Blood Sugar Level

According to reports, 37.3 million Americans are suffering from high blood pressure. People who consume carbohydrates, sugar, and processed food are at risk of type 2 diabetes. But people who eat healthy food like edamame have controlled blood sugar levels because it all contains healthy nutrients which do not raise your blood sugar level.

A study result proved that edamame is low in carbs and fat, which is why eating edamame is safe if you are pre-diabetic and will not increase your blood sugar level.

  • Reduces the Risk of Breast Cancer

Breast cancer is most common in women, but some men also go through breast cancer. A survey showed that about 264,000 women are diagnosed with breast cancer, and about 2,400 men experience breast cancer in the United state. But people can easily prevent breast cancer by eating edamame.

According to a research report, edamame contains a healthy compound called isoflavones. These isoflavones control the estrogens which promote breast cancer. When it controls estrogen, it directly reduces the risk of breast cancer.

Another report claimed that the use of edamame daily aids in reducing the risk of breast cancer because they believe that foods rich in isoflavones lower the risk of breast cancer.

So if you want to lower the risk of breast cancer, add raw or cooked edamame to your daily diet.

  • Reduces the Menopausal Symptoms

Edamame is very effective in lowering menopausal symptoms. Every woman in her life experiences menopause because it is a condition when menstruation ends forever. But this is a painful condition; it is not easy to face this situation, and a lot of changes occur like mood swings, hot flashes, excessive sweating, etc.

A study report showed that the use of edamame and isoflavone helped in lowering the painful symptoms of menopause.

A survey report stated in their report that Asian women experience fewer menopausal symptoms because they eat too many soybeans or edamame regularly.

  • Reduces the Risk of Prostate Cancer

prostate cancer is a type of cancer that is present in males, and according to reports from the American Cancer Society about 288,300 men are suffering from prostate cancer in the United States in 2023.

A recent research report showed that edamame is effective against prostate cancer, it lowers the chance of getting prostate cancer in men.

Additionally, another report showed that all soy products lower the risk of prostate cancer.

  • Lowers the Risk of Bone Loss

Are you suffering from bone loss or osteoporosis? Osteoporosis is a condition in which there is a lack of mineralization. Thus, the bone becomes weak and there is a loss of bone. It is more common in older people.

Studies showed that soy protein and isoflavones decreased the chances of osteoporosis in both menopausal and postmenopausal women.

Edamame also contains isoflavones. But more research is needed to confirm its effects on bone health

  • Reduces the Brain Disease

 Isoflavones are considered beneficial in decreasing the chances of cognitive decline.

Soy isoflavones improve cognition and thinking processes. It makes the memory sharp and causes verbal fluency.

According to a study in 2015, isoflavones improve cognitive function after menopause. However, research is needed to see its effects in patients of Alzheimer’s disease help to avoid cardiovascular disease:

  • Improves Heart Health

According to research soy protein decreases the level of LDL or bad cholesterol.

Another study showed soy has fiber content and antioxidant content which imparts a good effect on cardiovascular health. Plant fats are unsaturated, while animal fats are saturated. saturated fats lead to cardiovascular diseases like stroke.

  • Prevents Depression

Our body needs folate for DNA synthesis. Folate is present in edamame in great amounts.

A low level of folate can also lead to depression. Folate also stops homocysteine production thus it decreases the chances of depression and anxiety.

If there is a high level of homocysteine in the body it causes blood and other nutrients not to go to the brain. Thus it interferes with the production of serotonin. This hormone is needed for good mood, sleep, and appetite.

  • Improves Fertility

Some research has shown thus more consumption of iron and protein from plant sources like spinach, edamame, beans, pumpkin, tomatoes, and beets improve fertility and decreases the chances of ovulatory diseases.

Thud edamame is considered a good source of iron, folate, and plant-based protein.

A mini-review published in 2018 showed a link between fertility and high folic acid level,

  • Reduce Inflammation

Edamame has anti-inflammatory properties, that’s why it is considered best for reducing inflammation. According to a study, 1005 Chinese women who used products like edamame had lower levels of inflammatory markers in their blood as compared to those who did not use edamame.

Another study proved that colin is present in edamame, which aids in the reduction of inflammation. one cup of edamame fully fills your 16 percent colin requirement which prevents inflammation.

  • Improves the Skin Health

Is your skin damaged? Are you looking for a way to get rid of bad skin? If yes, use edamame in your diet.  because edamame is rich in antioxidants that play a role in preparing the skin. Additionally, these antioxidants battle the free radicals which are the reason for wrinkles on your face and cause early aging.

A study report showed that edamame contains isoflavones that prevent skin cancer and other skin diseases.

  • Improve Digestion

Edamame aids in digestion because it has a large number of fibers which makes your digestion easier. According to a study, one cup of edamame contains 8 grams of fiber which is equal to 32 percent of the daily fiber recommended amount. When you eat edamame it helps you move your food via your bowels efficiently and gives you relief from bloating.

Additionally, it reduces the risk of digestive issues such as constipation, and hemorrhoids.

  • Controls blood pressure

Edamame is the best plant-based food that lowers blood pressure and prevents the risk of hypertension. Some researchers claim that edamame is a food that has lower levels of sodium and high levels of potassium which help to reduce your blood pressure level.

A research report showed that one cup of edamame contains 67 mg of potassium which helps to lower blood pressure.

  • Prevents Anemia

anemia is a condition that is caused by a deficiency of iron in the body. But research proved that the use of edamame is beneficial for anemic people. Because edamame is a great source of iron it fulfills the requirement for iron.

If you use edamame regularly, it will lower the risk of getting edamame.

Related Articles:

  1. Foods With Hyaluronic Acid
  2. Best Low-Carb Snacks
  3. Lack of Protein Symptoms
  4. Best Vegetables with Zinc


Undoubtfully, Edamame is a nutritious food that offers several health benefits, including being a good source of plant-based protein, fiber, vitamins, and minerals. It is also low in unhealthy fat and may lower the risk of certain diseases, such as cancer, heart disease, and osteoporosis. Adding Edamame to a balanced diet can provide numerous health benefits.

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