From the pod straight into your mouth. Edamame is a trend snack from Asia, which is also finding more and more fans in Germany. But what happens when you eat edamame every day?
Edamame is a classic Japanese bar snack. In the cozy taverns of Japan, the green soybeans and their pods are served in small bowls. The pods are previously cooked in water and then served salted. The crisp green soybeans are now also very popular as a snack in Germany. Once you’ve got a taste for it, you won’t want to do without the Asian trend snack. The nutty-aromatic beans also impress with their excellent nutritional values and have many health-promoting properties. We explain what happens when you eat edamame every day.
Table of Contents
1. Your nervous and immune systems are strengthened
Edamame are real vitamin boosters. The crunchy soybeans are full of vitamins A, B, C, E and K and thus support the normal function of your immune system. The vitamin B3 contained in it in particular plays an important role in healthy metabolic processes in your body. 100 grams of edamame contain about 0.1 milligrams of vitamin B6. This and other B vitamins are very important for the health of your nervous system. Snacking on edamame as brain food can keep your brain fit during mentally demanding work or long periods of study.
2. Digestion and intestinal health are supported
Adults should consume at least 30 grams of fiber per day. Dietary fibers are fibers and bulking agents that can be found in all plants. The fibrous nutrients absorb fluids in the gut, aiding digestion and boosting gut health. There are already 5 grams of fiber in 100 grams of edamame. If you eat a standard portion of edamame throughout the day, you can already cover almost a third of your daily fiber requirement and at the same time support your intestinal flora.
3. Your brain stays fit
Edamame contains many healthy unsaturated fatty acids. The omega-3 fatty acids are particularly rich in the Asian trend snack from the pod. Omega-3 is required for the normal and healthy functioning of your brain and is the basic building block of various messenger substances that flow through your body. Even in the womb, omega-3 is extremely important for the healthy development of the brain of the growing fetus.
4. You stay full longer
In addition to fiber, proteins are also responsible for our feeling of satiety. And the superfood edamame has an incredible amount of that. There are about 11 grams of protein in 100 grams of cooked soybeans. The German Society for Nutrition recommends that adults consume 0.8 grams of protein per kilogram of body weight per day. And if you get your daily dose of protein, you stay full longer and are not surprised by cravings.
5. They strengthen your bones
Edamame provides a lot of calcium with 63 milligrams per 100 grams. With a balanced diet, the delicious beans help you easily meet your daily requirement of around 1000 milligrams of calcium. The mineral is particularly important for our bone health, the stability of our cell membranes and blood clotting. If the blood calcium level is imbalanced, our body has to compensate for the lack of calcium by addressing the body’s calcium stores – our bones. If we lack enough calcium in our diet, our bones inevitably suffer and the risk of osteoporosis increases. By consuming healthy edamame every day, you can contribute to bone health.
6. Your eyes stay healthy
Soybeans, including edamame, may not look like it at first glance, but they are a good source of beta-carotene. The provitamin gives carrots, sweet potatoes and peppers their intense orange-red colour. The fact that edamame is not orange, but appears green to our eyes, is due to its much higher chlorophyll content. Nevertheless, the crunchy beans from the pod provide important beta-carotene. About 380 micrograms per 100 grams. In your body, beta-carotene is metabolized into vitamin A and supports your healthy vision as it helps protect the surface of the eye. The vitamin is also said to prevent vision loss and keep degenerative eye diseases at bay.
Tips for a balanced diet with edamame
As delicious as the small soybeans may taste, balance plays an important role in a healthy diet. Edamame should be just one of many sources for your daily intake of protein, fiber, vitamins and minerals. The beans contain many essential substances such as iron, magnesium, vitamins and fiber, but make sure you always offer your body variety in your diet. With an otherwise balanced diet, you can safely eat about 200 grams of edamame per day.
You can find ideas for a varied, plant-based diet with Asian classics such as soy and edamame and exciting recipes to cook yourself in ” Umami. Vegan Japanese Cooking ” by Laura Welslau and Jasmin Erler.
For an easy way to incorporate edamame into everyday dishes, take a look at EXPLORE CUISINE’s Edamame Spirulina Spaghetti . The pasta is suitable for a gluten-free diet and is of organic quality.
