13. Edamame: A Fun, Tasty Snack with a Hearty Iron Punch
Edamame, young soybeans harvested before they fully mature, is a tasty and fun snack that also packs an impressive amount of iron. One cup of cooked edamame provides around 3.5 mg of iron, making it a valuable addition to a balanced diet. These delightful little beans are not just an appetizer at your favorite sushi restaurant but a nutrient-dense addition to a variety of dishes.
In addition to its iron content, edamame is an excellent source of plant-based protein, containing all nine essential amino acids. These amino acids are necessary for tissue repair, muscle maintenance, and a healthy immune system.
Edamame is also rich in dietary fiber, promoting healthy digestion and helping to stabilize blood sugar levels. Furthermore, these young soybeans provide a variety of essential nutrients, such as vitamin K, folate, and manganese.
Edamame’s bright, slightly sweet flavor profile and crunchy texture make it a pleasing addition to dishes. You can enjoy it steamed as a snack, sprinkled with a bit of sea salt, tossed into salads and stir-fries, or even blended into a flavorful, nutrient-dense hummus.
Edamame is an iron-rich food with a unique nutrient profile that extends beyond just its iron content. It’s a delightful, tasty option that can easily be included in your diet, making it a smart choice for meeting your iron needs. (13)
