Soybean is a legume that is found to have a number of health and nutrition benefits. In this article, we will tell you about the benefits as well as the nutritional value of soybeans.

Benefits Of Soybean

Soybean, also known as edamame is a species of legume that has been found to be native to East Asia. It is available in a wide variety of sizes as well as seed coat colors (black, brown, blue, yellow or mottled). The mature bean is covered with a hull that is hard and water resistant. Soybeans have a very high nutritional value, especially large amounts of protein. This makes them the perfect replacement for meat, which is rich in calories, fats and carbohydrates. These are also used to make all sorts of a food items such as tofu and soy sauce. In a medical study it has been found that the people suffering from high blood pressure consume excessive sodium but very little potassium. To control the level of sodium in blood it is therefore necessary to consume food rich in potassium, such as soybean, which can be extremely useful in controlling the blood pressure. Likewise there are innumerable health benefits of sodium, in case you want to explore all the health and nutrition benefits of eating soybean, make use of the information provided in the following lines.


Nutritional Value per 100g of Soybeans

8.5 g
416 kcal
36.5 g
Fat (total lipid)
19.9 g
Fatty acids, saturated
2.9 g
Fatty acids, mono-unsaturated
4.4 g
Fatty acids, poly-unsaturated
11.3 g
30.2 g
200 mg
277 mg
15.7 mg
280 mg
704 mg
1797 mg
2.0 mg
4.9 mg
1.7 mg
2.52 mg
17.8 µg
Vitamin C (ascorbic acid)
6.0 mg
Thiamin (vitamin B1)
0.874 mg
Riboflavin (vitamin B2)
0.87 mg
Niacin (vitamin B3)
1.62 mg
Panthotenic acid (vitamin B5)
0.79 mg
Vitamin B6
0.38 mg
Folic acid
375 µg
Vitamin B12
Vitamin A
Vitamin E
1.95 mg

Health & Nutrition Benefits of Eating Soybeans
  • Soybean has been found to be extremely beneficial for those suffering from diabetes.
  • Soybean gets digested very easily and is counted amongst the most nourishing and body building foods in the world.
  • When consumed by children, soybean helps in promoting their growth and development.
  • Being rich in lecithin, soybeans are said to be good for those having mental fatigue.
  • Regular consumption of soybean is associated with providing protection against cholesterol deposits.
  • Soybean is said to help lower cholesterol, through emulsification of fats in the body.
  • Soybeans provide protection against the development and hardening of the arteries and the resultant complications of heart, brain, kidneys and eyes.
  • Studies have shown that soybean helps a person stay lean, by causing his body to produce fewer and smaller fat cells.
  • Some studies have found soy protein to be associated with rising of the HDL cholesterol levels.
  • Soybeans are rich in fiber, making them good for those suffering from constipation.
  • Soybean reduces the stickiness of platelets and thus, helps in prevention of atherosclerosis.
  • Studies have shown that the countries where the consumption of soybean is higher have lower rates of certain types of cancers.
  • It has been found in scientific experiments that a diet high in soy, actually helps in the prevention of cancers such as breast and prostate cancer. The reason behind this is that soybeans are rich in anticancer compounds which play a great role in preventing the degeneration of certain cells into cancer cells.
  • Medical studies have also established that women who consume adequate amount of soybeans are less prone to osteoporosis and hot flashes during menopause. It has been found that those women who include soybeans more frequently in their diets are less susceptible to fractures.
  • Soybean has been found to have high content of isoflavone, a type of plant estrogen, which plays a great role in slowing down the aging of skin, and is also beneficial in curing menopausal syndrome. Apart from this, in research conducted by the Japanese scientists it was found that, soybean contains linoleic acid, which is extremely efficacious in the prevention of the synthesis of melanin in skin cells.
  • Soybean can also be beneficial in the prevention of deafness. With the supplementation of iron it can dilate the capillaries, and will help to regulate a proper blood supply in the ear, and thus hearing loss can be prevented.  As soybean is extremely rich in iron and zinc content, it can also be beneficial in the prevention of old age deafness.
Buying And Storing Tips
  • Before buying soybeans make sure they are fresh and tightly packed.
  • There shouldn’t be any trace of moisture and the beans shouldn’t be cracked.
  • You can also buy green soybeans before they have dried out. But make sure you store your soybeans in a dry and airtight container. If stored properly the soybeans will can keep up for around a year.
Cooking Tips
  • Pour down the soybeans on a plate and remove small stones or damaged beans and then clean your soybeans thoroughly in running water.
  • It is always advisable to presoak the dried soybeans.
  • For soaking place your beans in a saucepan and adequate amount of add some water to it. Let the beans boil for two minutes and then set the saucepan aside for a couple of hours.


How to Enjoy

  • You can replace wheat flour by soybean flour to prepare your favorite baked dishes like cakes and muffins.
  • You can also use sprouted soybeans in your salads or you may use them as toppings in sandwiches.
  • Soybeans can also be added in vegetable stews and soups.

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