What Nutrients Can You Get From Legumes?
Thanks to their high protein content, legumes are an important food. You can cook and serve them as is or get even more of what they have to offer by combining them with other food products. However, what nutrients can you get from legumes?
Legumes contain lysine. Lysine is an amino acid that helps the body absorb adequate amounts of calcium, and it also stimulates growth hormone.
In adults, lysine balances nitrogen levels and helps form collagen, which slows down cellular aging. In addition, it also strengthens your immune system by helping the body produce antibodies.
Legumes are also a source of carbohydrates and oligosaccharides, providing great health benefits. They create energy and the glucose the body needs for a properly functioning nervous system. Legumes are also high in fiber, which makes them feel full and aids in good bowel movements.
The benefits the body can get from legumes
Legumes are low in fat and rich in unsaturated fatty acids. They reduce the accumulation of lipids in the abdomen and LDL cholesterol in the blood or bad cholesterol. This food group thus reduces the risk of developing heart problems and diabetes.
Consuming legume products ensures that your body gets healthy minerals, including:
- Calcium
- Iron
- Buyer
- Potassium
- Zinc
Also found in legumes include:
- folic acid
- Niacin
- Vitamin B
- Vitamin E
Vitamins and minerals found in beans prevent congenital problems during pregnancy and counteract anemia. The high doses of copper stimulate enzyme activity in digestion and skin pigmentation. In addition, they contain phytochemicals that have antioxidant and anticarcinogenic properties.
Great for no meat diets
The diverse world of legumes includes:
- lentils
- beans
- Chickpeas
- Peas
- broad beans
Although they contain beneficial nutrients, they do not have a high biological value when eaten on their own. You should combine them with grains and other food products to maximize their benefits.
In addition, you can find amino acids in grains such as methionine, cysteine and tryptophan, which are essential for the body when you mix the nutrients from legumes and grains in your dishes. Their resulting biological value can be as high as that of meat. The same thing happens when you mix legumes and vegetables.
Legumes go well with any type of food and are a great option any time of the day. If you serve them alongside chicken, fish or any other type of meat, you will get a balanced and healthy meal.
For example, soybeans are one of the most complete legumes in terms of protein, lipid and carbohydrate content. Soybeans can even provide the body with 8 to 10 essential amino acids.
In addition to rice, flour, milk or eggs, soybeans can compensate for a deficiency of amino acids. However, soybeans are not very popular for consumption.
What other nutrients can you get from legumes?
Eating legume products can:
- prevent cardiovascular disease
- improve the lipid profile
- control blood pressure
In addition, their consumption regulates platelet production and blood sugar levels and prevents inflammation. All these benefits are due to their nutrients.
One of the most common nutrients is magnesium. This mineral is partly responsible for the formation of bone structure such as bones and teeth. They also contain carbohydrates such as starch and simple sugars, such as:
- Glucose
- Stachyosis
- sucrose
- fructose
How many legumes should you eat to get enough nutrients? Medical specialists recommend about 60 grams of dried legumes for healthy adults. After cooking, their first 60 grams become 200-250 grams.
You can eat them 2 or 3 times a week. Hot legume dishes are great in the winter, while cold dishes are ideal for the summer.
How to prepare legumes
Today, there’s no doubt that it ‘s worth looking into the best way to prepare legumes to take full advantage of their nutrients. They only need to be boiled in water, ideally in a pressure cooker, to retain their nutrients.
You should opt for dried legumes and let them soak for a while (8 to 12 hours) before cooking. You should only add salt halfway or at the end.
Soaking and changing the water prevents flatulence or stomach upset that you can get from legumes. Getting the most out of the protein (or not) depends on how you prepare them and the foods you pair them with.
