Written by Dr. Sanjana V.B Bhms,dbrm,cdn

Founder & medical director of siahmsr wellness.in

All rights reserved with siahmsr digital healthcare[siahmsr wellness]

Reviewed by SIAHMSR medical team.

EDAMME

   Edamme, also called vegetable soybean, is a food rich in healthy plant-based proteins, vitamins, dietary fiber, and isoflavones. Edamme is young green soy bean in pods. China and Taiwan produce edamme in huge quantities commercially. Of late edamme consumption has increased globally as a food rich in nutrients.

Nutritional facts

Edamme contains valuable nutrients with various health properties.

·       A great source of protein. It provides all essential amino acids needed for the body.

·       Moderately low in calories [1cup ,around 160g provides 224 k calories]

·       omega 3 fatty acids[ linoleic acid] are found in good amounts in edamme.

·       Antioxidant properties due to isoflavone content.

·       A good source of calcium and iron

·       A good source of folates

·       Contains some amount of vitamin C.

 Edamame soybean is consumed as a snack or added to salads, soups, stews, or dips.

Health benefits of Edamme

·       Improves cognition and mental abilities

Isoflavones are helpful in improving cognitive functions and visual memory in postmenopausal women [5].     It is also a great source of omega 3 fatty acids[ linoleic acid] which improves cognition and brain health.

·       Improves cardiovascular function.

Protects heart and blood vessels reducing bad LDL cholesterol and preventing clots formation.

 Soybeans contain additional components, such as isoflavones, lecithin, saponins and fiber that may improve cardiovascular health through other mechanisms also.

·       Anticancer properties

Till date no evidences point to any serious risk from eating edamame soybean and the health benefits appear to outweigh any potential risk. In fact, there is growing evidence that eating traditional soy foods such as tofu, tempeh, edamame, miso, and soymilk may lower the risk of breast cancer, especially among Asian women.

·       Potential to reduce risk of type 2 diabetes

Soy products and soy constituents (soy protein and soy isoflavones) may be associated with a lower risk of type 2 diabetes mellitus. Future studies should focus on the dose-response effect and the mechanism

·       Menopausal problems

Menopause associated estrogen hormone decline can accelerate bone loss in women.

Dietary inclusion of edamme soy bean may attenuate menopause-induced osteoporotic bone loss by decreasing bone resorption and stimulating bone formation by the action of isoflavones.

Other studies have also shown that bone site-specific good effects combined with exercise.

Further well-designed studies are needed to fully understand the underlying mechanism and evaluate the effects of isoflavones on osteoporosis in humans.

 Edamme is a good source of calcium and iron which also improve bone health.

·        improves health of foetal brain and nervous system

      Folates are important for healthy development of nervous system and brain in foetus. Edamme is rich in folates and pregnant ladies can consume edamme in their diet for better health of  foetus.

·       Helps body building and metabolism

          Edamme is a great source of  plant proteins. It provides all essential amino acids needed for the body. Proteins help in body building and functions as hormones ,enzymes and  help metabolism.

How to include edamme in your diet?

A few edamme recipes include:

·       Greek  edamme salad

·       Avocado,edamme ,berries salad

·       Potato  edamme soup

·       Edamme chicken salad

·       Mediterranean edamme toss

·       Edamme hummus

written by dr sanjana vb[ copyright]

References

1.     https://www.frontiersin.org/journals/plant-science

Front Plant Sci. 2022; 13: 976008.

Published online 2022 Jul 27. doi: 10.3389/fpls.2022.976008

2.    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9363820/

3.    https://nutritionfacts.org/topics/edamame/

4.    https://www.researchgate.net/profile/Nirmal-Joshee/publication/237572135_Edamame_A_Nutritious_Vegetable_Crop/links/582cb09308ae138f1bfe3141/Edamame-A-Nutritious-Vegetable-Crop.pdf

5.    https://oce.ovid.com/article/00042192-201502000-00012/HTML

6.    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5409663/

7.    https://www.cancer.org/cancer/latest-news/soy-and-cancer-risk-our-experts-advice.html

8.    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4717511/