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4. Edamame

These soybean pods are a staple in China, Japan, and Korea, and are quickly gaining popularity on American menus—and for good reason. One cup of soybeans contains about 17 grams of complete protein, meaning these little green gems contain all of the nine essential amino acids your body needs. Making sure you get enough protein every day is vital to maintaining the health of your muscles, bone, and skin, Alish says. Isoflavones, compounds contained in soy, may also protect women’s fertility, according to 2016 research in the Journal of Clinical Endocrinology & Metabolism. That’s in addition to reducing the risk of heart disease, osteoporosis, and cognitive decline in older adults.

Try it in:

• Edamame with Shallots and Braised Greens