Edamame are soybeans still in the pod. Typically edamame is sold frozen, and it can be a nutritious snack, low in fat and calories while high in key vitamins and minerals. Whole edamame is safe for children with enough teeth to chew crunchy foods, but it should be cut into small pieces for younger children to help prevent choking. You can offer edamame plain or serve it in creative ways to entice your child to eat it.
Protein and Fiber
A 1-cup serving of edamame supplies 16.86 grams of protein, a nutrient that helps keep your child's weight in check and supplies him with energy. The serving of edamame contains 8.1 grams of fiber. Depending on your child's age, he should consume between 19 and 38 grams of fiber a day. Fiber promotes normal digestion so your child has regular bowel movements, which can prevent constipation. Fiber promotes healthy weight as well, because it fills your child up and prevents overeating. Fiber might reduce your child's lifetime risk of high cholesterol, heart disease and diabetes as well.
Edamame provides 3.52 milligrams of iron per cup serving. Your child needs 7 to 10 milligrams of iron a day. The mineral regulates red blood cell production and protects your child's immune system. A serving of edamame supplies 676 milligrams of the 3,000 to 4,500 milligrams of potassium your child needs daily. Potassium is essential for proper muscle and heart function. A serving of edamame supplies zinc, phosphorus, calcium and magnesium, too.
A serving of edamame contains 9.5 milligrams of vitamin C, a nutrient that keeps your child's skin, gums and teeth healthy while boosting his immunity. The serving supplies 482 micrograms of folate, which is more than the 200 to 400 micrograms your child needs each day. Folate supports cell growth and DNA production, which helps your child grow normally. The vitamin helps produce red blood cells and prevents anemia as well. A serving of edamame also provides niacin, vitamin E and vitamin K.
Serve edamame with nutritious dip. Hummus, fresh tomato salsa or low-fat plain yogurt flavored with dried herbs are healthy accompaniments for edamame. Make a dip with the edamame itself. Separate the beans from the pods, puree the beans with olive oil and spices and serve the dip with whole-wheat bread or fresh vegetables. Cut edamame into bite-sized pieces and add them to a tossed green salad or your child's favorite stir-fry recipe. Stir chopped edamame into vegetable soup, stew or chili to add essential nutrients to these foods. Add edamame to pasta, rice or bean salads as additional ways to serve the food to your child.