EDAMAME BEANS HEALTH BENEFITS AND MINERALS

Posted in VEGETABLES HEALTH BENEFITS AND MINERALS

 

Health Benefits

Like wasabi, edamame beans uniquely represents Japanese culinary tradition. Green soybeans played a role as an important sources of plant protein. 100 g beans carry 110 calories and provide 10.25 g or 18% of daily recommended intake of protein.

Edamame carry moderate amounts of vitamins, minerals, fibers, and plant sterols.

Fresh edamame are an excellent source of folates. 100 grams of fresh beans carry 303 µg or 76% of folates. Folate, along with vitamin B-12, is one of the essential componenet of DNA synthesis and cell division. Consuption of diet adequate in folates around conception and during pregnancy time would help prevent neural-tube defects in the newborn baby.

Green soybeans are good sources of many B-complex vitamins, especially riboflavin, pyridoxine, thiamin (vitamin B-1), pantothenic acid, and niacin. Most of these vitamins work as co-enzymes in carbohydrate, protein, and fat metabolism.

Fresh beans contain moderate levels of vitamin-C (provides 9.7 mg or about 16% of DRI). Vitamin-C is a natural antioxidant. Studies suggest that it help prevent free radical injury, act as immune booster, and anti-inflammatory agent.

Furthermore, the beans indeed are one of ideal sources of minerals like calcium, iron, copper, manganese, zinc, and magnesium. 100 g of fesh bens hold 26% DRI (daily recommended intake) of iron, 56% of magnesium, 36% of copper and 73% of manganese. Manganese used by the body as a co-factor for the powerful anti-oxidant enzyme, superoxide dismutase.

Nutritional value

Nutritional value:  100 g

PRINCIPLE

NUTRIENT VALUE

%RDA

Energy

109 Kcal

5.5%

Carbohydrates

7.61 g

6%

Protein

11.22 g

20%

Total Fat

4.73 g

23.5%

Cholesterol

0 mg

0%

Dietary Fiber

4.8 g

13%

VITAMINS

Folates

303 µg

76%

Niacin

0.925 mg

6%

Pantothenic acid

0.535 mg

11%

Pyridoxine

0.135 mg

10%

Riboflavin

0.265 mg

20%

Thiamin

0.150 mg

12.5%

Vitamin A

0 IU

0%

Vitamin C

9.7 mg

16%

Vitamin E

0.72 mg

5%

Vitamin K

31.4 µg

26%

ELECTROLYTES

Sodium

6 mg

<1%

Potassium

482 mg

10%

MINERALS

Calcium

60 mg

6%

Copper

0.324 µg

36%

Iron

2.11 mg

26%

Magnesium

224 mg

56%

Manganese

1.672 mg

73%

Phosphorus

161 mg

23%

Zinc   

1.32 µg         

12%

.