Research Paper on Superfoods: Edamame Edamame is a traditional Japanese food that is grown and consumed in many Asian countries such as China, Japan, and Korea. An important legume in Asia, demand for edamame has increased in the United States with the popularity of Asian cuisine. This nutritional superfood is part of the legume family and can be purchased at a local grocery store or grown domestically. Although it is mainly grown in Asia, soybeans are not only imported, but are also grown in the United States. Especially in the South, states like Kentucky and Arkansas have become perfect for growing edamame as they have both the ideal climate and soil (Kaiser). Because soybeans are a warm-season crop, it's best to grow them when the soil is at least 60 degrees. The plant is usually harvested by hand to avoid damaging the stems and leaves of the crop. Green soybean pods are harvested before they are fully ripe and therefore taste sweeter at this stage as they contain more sucrose than soybeans harvested later in the growing season. Once harvested, the pods can be sold in local supermarkets and are usually purchased frozen. Preparing edamame beans is simple. The pods can be boiled in water, steamed or microwaved. Once boiled in water, edamame can be cooked for about 3-5 minutes or until bright green. The beans are then drained and typically sprinkled with salt for taste. Beans can also be used as an ingredient in many recipes, such as edamame hummus, edamame avocado salsa, and edamame cilantro pesto. Say no to plagiarism. Get a tailor-made essay on "Why Violent Video Games Shouldn't Be Banned"? Get an original essay Edamame is a nutrient-rich legume and therefore has countless health benefits, such as being a source of high-quality protein and fiber, having high levels of vitamin K and folic acid, and containing low saturated fat levels. Unlike most plant proteins, edamame provides all the essential amino acids the body needs and is therefore an excellent source of protein for vegan diets. The high protein source may also help reduce insulin resistance, kidney damage, and fatty liver in people with diabetes (Arnarson). Edamame is rich in vitamins and minerals such as iron, copper, riboflavin and especially vitamin K and folic acid. One cup of these soybeans will contain about 52% of the RDA of vitamin K, which helps build strong bones and prevent heart disease. A cup of edamame also provides more than 100% of the RDA for folate, which aids in DNA synthesis and repair (Magee). Additionally, edamame contains isoflavones, which are natural estrogenic compounds found in soy. A study from the Chinese University of Hong Kong showed that isoflavones contained in soy significantly reduce total cholesterol and LDL cholesterol, while increasing HDL cholesterol. Indeed, the meta-analysis concluded that consuming soy protein rather than animal protein dramatically reduced total cholesterol, LDL cholesterol, and triglyceride concentrations without significantly affecting HDL cholesterol levels. Since high cholesterol levels are linked to an increased risk of cardiovascular problems, the reduction in LDL and increase in HDL due to isoflavones help reduce the risk of heart disease (Chan). Isoflavones not only help reduce heart disease, but also provide an anti-inflammatory effect, which is important in prevention.