What to eat: Health benefits of edamame, the green superfood for weight loss, diabetes control

Health benefits of edamame: It is a fantastic source of several nutrients that are vital for bone health. The high levels of calcium and magnesium found in edamame are essential for maintaining strong and healthy bones (Image: Canva)

Edamame, the vibrant green soybean, has long been a staple in Asian cuisine and is now gaining popularity worldwide. This nutrient-dense legume is not only delicious but also packs a powerful punch in terms of health benefits. Whether you are looking to enhance your diet with more plant-based options or simply seeking a tasty snack, edamame might just be the superfood you need. Let’s look at the many health benefits of eating edamame and why it deserves a spot in your regular diet:

Nutritional powerhouse

Edamame is celebrated for its impressive nutritional profile. A single cup of cooked edamame contains approximately 188 calories, making it a relatively low-calorie option that can fit seamlessly into various dietary plans. Moreover, it boasts a high protein content, with around 18.5 gm per cup, making it an excellent source of plant-based protein for vegetarians and vegans.

In addition to protein, edamame is rich in essential vitamins and minerals. It is a great source of vitamin K, which plays a crucial role in bone health and blood clotting. It also contains significant amounts of folate, iron, magnesium, and manganese. Furthermore, edamame is packed with fibre, aiding in digestion and promoting a healthy gut.

Heart health

Incorporating edamame into your diet can be beneficial for heart health. It is rich in polyunsaturated fats, particularly omega-3 fatty acids, which are known to reduce the risk of cardiovascular diseases. Omega-3 fatty acids help to lower bad cholesterol levels, decrease inflammation, and improve overall heart function.

Edamame also contains isoflavones, a type of phytoestrogen that has been shown to have heart-protective effects. Isoflavones can help to reduce blood pressure and improve arterial health, further contributing to a healthy cardiovascular system.

Weight management

For those looking to manage their weight, edamame can be an excellent addition to the diet. Its high protein and fibre content can help to increase satiety, making you feel fuller for longer and reducing the likelihood of overeating. The combination of protein and fibre also helps to stabilise blood sugar levels, preventing spikes and crashes that can lead to cravings and unhealthy snacking.

Bone health

Edamame is a fantastic source of several nutrients that are vital for bone health. The high levels of calcium and magnesium found in edamame are essential for maintaining strong and healthy bones. Additionally, the vitamin K in edamame supports bone mineralisation and helps to prevent bone-related disorders such as osteoporosis.

Antioxidant properties

Another remarkable benefit of edamame is its antioxidant content. Edamame is rich in various antioxidants, including vitamins C and E, which help to protect the body against oxidative stress and free radical damage. These antioxidants play a crucial role in reducing the risk of chronic diseases, such as cancer and heart disease, and in promoting overall health and longevity.

Hormonal balance

The isoflavones found in edamame can also contribute to hormonal balance, particularly in women. Isoflavones mimic oestrogen in the body and can help to alleviate symptoms of menopause, such as hot flushes and night sweats. They may also support bone health and reduce the risk of osteoporosis in postmenopausal women.

Versatility in the kitchen

Beyond its health benefits, edamame is incredibly versatile in the kitchen. It can be enjoyed as a simple snack, either steamed and lightly salted or mixed with other ingredients for added flavour. Edamame can also be incorporated into a variety of dishes, such as salads, stir-fries, and soups. Its mild, nutty flavour complements a wide range of cuisines, making it a versatile ingredient that can enhance many meals.