Introduction: There are more and more edamame in the market. Every time I see it, I always buy some. I remember when I was on a business trip in Shanghai, almost every restaurant would offer a small dish of complimentary edamame. That tender green color wrapping plump beans, peeling open a pod to put a few flat, round fruits into my mouth, that light salty taste and fresh aroma from chewing are still in my memory today.
I. The Past and Present of Edamame
Edamame, commonly known as soybean or yellow bean, is native to China and has been cultivated for 5,000 years. It is now widely planted throughout the country, with production in the Northeast, North China, Shaanxi, Sichuan, and the lower reaches of the Yangtze River. The Yangtze River Basin and Southwest China have larger cultivation areas, and the soybeans from the Northeast are of the highest quality.
Soybean is a leguminous plant whose seeds are rich in protein; it generally refers to its seeds. Soybeans are oval or spherical. The seed coat colors are yellow, light green, and black, which are called yellow bean, green bean (different from green pea), and black bean, respectively, with yellow bean being the most common.
Stir-fried Edamame with Diced Tofu
II. The Nutritional Value of Edamame
Edamame is rich in plant-based protein and very high in nutrients such as potassium and magnesium. It is particularly rich in B vitamins and dietary fiber, and also contains health-promoting components such as saponins, phytic acid, and oligosaccharides, which are very beneficial for protecting the cardiovascular system and controlling blood pressure. Therefore, eating some edamame in the summer can also help prevent malnutrition, low energy, and heatstroke caused by excessive sweating and loss of appetite.
Edamame is not only delicious, but it's also very nutritious:
Every 100 grams of edamame contains 13.1 grams of protein, 5.0 grams of fat, 10.5 grams of carbohydrates, 4.0 grams of insoluble dietary fiber, 130 micrograms of carotene, 27 milligrams of vitamin C, 135 milligrams of calcium, 188 milligrams of phosphorus, 478 milligrams of potassium, 3.9 milligrams of sodium, 70 milligrams of magnesium, 3.5 milligrams of iron, 2.48 micrograms of selenium, and more. Notably, among fresh legume vegetables, its content of calcium, potassium, zinc, and dietary fiber ranks first.
Snow Cabbage Stir-fried with Edamame
III. The Health Benefits of Edamame
1. Improving Human Metabolism The fat content in edamame is significantly higher than in other types of vegetables, but it is mostly composed of unsaturated fatty acids, such as the essential linoleic acid and linolenic acid. These can improve fat metabolism and help lower triglycerides and cholesterol in the human body.
2. Promoting Gastrointestinal Motility Edamame is also rich in dietary fiber, which can not only improve constipation but also help lower blood pressure and cholesterol.
3. Stimulating Appetite Edamame is high in potassium. Eating it often in the summer can help replenish potassium lost through excessive sweating, thereby relieving fatigue and loss of appetite caused by potassium deficiency.
4. Iron Supplementation The iron in edamame is easily absorbed and can be one of the foods for children to supplement iron.
5. Preventing Osteoporosis Edamame contains trace amounts of functional flavonoids, especially soy isoflavones, known as natural plant estrogens. They have estrogen-like effects in the human body, can help alleviate menopausal discomfort in women, and prevent and treat osteoporosis.
6. Beauty and Weight Loss Edamame has the effects of nourishing the skin, effectively improving loss of appetite and general fatigue. Edamame is rich in balanced nutrition and beneficial active ingredients. Regular consumption has a significant effect on helping women maintain a slim figure.
Edamame Stir-fried with River Shrimp