Edamame: Nutrition Facts and Health Benefits

Edamame: Nutrition Facts and Health Benefits


Most of us are familiar with soybeans, but seem to be confused when it comes to edamame.

In fact, edamame refers to immature soybeans which people harvest before it becomes hard.

Then, they undergo boiling and become a part of people’s diet.

Therefore, edamame is as nutritious and beneficial as soybean.

This ingredient is common in Asian countries.

In recent years, its popularity has been expanding to other parts in the globe, such as the United States.

Nutrition Facts

Edamame: Nutrition Facts

Edamame is full of water in its content with over 75 percent (1). Besides, it is also a great source of protein.

By contrast, it contains a minimal proportion of fat, most of which is saturated.

It is necessary to mention dietary fiber as well, because it makes up for nearly 5 percent in edamame nutrition.

Amounts of minerals in edamame are great features in edamame nutrition facts.

Potassium has the highest content with 482 mg, followed by phosphorus, magnesium and calcium.

In addition, edamame contains some essential vitamins for the development of our body, for example, folate, vitamin C, thiamin or


There are 9 important amino acids in edamame, which are responsible for many edamame health benefits.

Health Benefits of Edamame

As a product from soybeans, edamame keeps in itself many amazing health benefits. However, there are also advantages that you

cannot find in soybeans.

Here are top 7 health benefits of edamame that have been supported by many scientific studies.

1. Bone Health

In soybeans, you can find a series of nutrients that have positive influence on your bones (2).

And edamame still keeps these nutrients in its content.

Thus, one of the best health benefits of edamame, undeniably, is to improve the bone health.

Minerals that are present much in edamame include calcium, iron or phosphorus…

All of them contribute to higher bone density (345).

Some studies claimed that edamame might help postmenopausal women prevent bone fractures effectively (6).

Besides, edamame proves to be beneficial for elderly people who often suffer from osteoporosis (7).

Isoflavones, together with other minerals and vitamins, in edamame will lower the risk of osteoporosis significantly (8).

Bottom Line: Thanks to many minerals and isoflavones, edamame remains beneficial for the bone health, just like soybeans.

2. Skin Health

Skin is among the most vulnerable parts in our body as it is often exposed to both internal and external dangers.

While the environment affects the skin significantly, it is possible that some skin problems result from abnormal changes inside the

body, such as menopause in women.

These potential dangers require us to take good care of our skin regularly.

And despite current market flooded with cosmetics, it might be a better idea to resort to natural ingredients that do not cause side


Luckily, with its antioxidants, to improve the healthy skin is one of top health benefits of edamame.

A number of research concentrated on the effectiveness of isoflavones in coping with damaged skin due to menopause.

And the results were very positive (910).

Bottom Line: Edamame might give menopausal women a quick natural relief from some damages to their skin.

3. Weight Control

According to the American Journal of Clinical Nutrition, foods that are rich in proteins and poor in fat will be beneficial for weight loss (11).

They reduce people’s eagerness to consume foods between meals, which will lower the amount of calories.

Edamame is a typical example of these foods. As a result, one of top health benefits of edamame is to assist in weight management.

Its high content of fiber also contributes to this quality as fiber-rich foods often make you feel full for longer than others (1213).

Bottom Line: Because of its protein-rich and fat-low nature, edamame is a great addition to diet of people who are trying to lose weight.

4. Cancer Prevention

Edamame: Cancer Prevention

In recent decades, some researchers have paid much attention to the link between soy products and cancer prevention.

Although they are still not capable of making concrete conclusion, it is likely that to prevent cancer is one of top far-reaching benefits

of edamame.

Isoflavones in soy products may have anti-tumor effects (1415).

5. Digestion Improvement

All fiber-rich foods can generate positive outcomes on the digestive system.

Undoubtedly, edamame has the same effects. In other words, to foster the function of our digestive system is among the best health

benefits of edamame.

Fiber plays a vital role in the smooth movement of foods in our digestive tract.

Thus, fiber participates actively in the prevention and treatment for constipation or bloating (16).

6. Cardiovascular Health

Cardiovascular impacts of soybeans have been the heart of many studies for years (171819).

And many of them supported that this can be seen as one of top health benefits of edamame as well.

Cooked edamame contains about 8 grams of fiber, which is equivalent to more than 23 percent of a man’s daily need. For women, it is


And a high intake of fiber is associated with a reduction in heart disease risk (2021).

Furthermore, alpha-linolenic acid is present in adamame. This is a type of omega-3 fatty acids which the body needs to reduce blood

cholesterol (2223).

Bottom Line: With many essential nutrients, like fiber or alpha-linolenic acid, edamame can prevent a lot of heart-related problems.

7. Muscles

One of the most surprising benefits of edamame might be related to its positive effects on the muscles.

This property has the root from its richness of proteins and amino acids.

Protein-rich foods are often considered as valuable addition to those who want to build more lean muscle.

In addition, amino acids in edamame can help you overcome muscle pain caused by exercise quickly (24).

Side Effects

In most circumstances, edamame is simple and safe for everyone to use.

Nevertheless, this does not diminish the potential risks behind this soy product.

There exist some unwanted effects that you might encounter when using edamame.

First, edamame may be blamed for worsening kidney stones. Thus, those who have stones in their kidney should avoid using it.

Secondly, people who have Hay Fever, a type of allergies are not recommended to consume edamame either.

Even though there is no limit for pregnant women to use edamame, their consumption should be moderate.

The excessive consumption may affect adversely the development of infants.

Disclaim: The effectiveness from using these foods on certain problems and diseases will be depended on the body condition of the applicant.

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