What Types Of Nutrients Can You Get From Legumes?

Below we will tell you all about what you need to know about legumes to add them to your diet and get the most out of your nutrients.
What types of nutrients can you get from legumes?

Thanks to its high protein composition , legumes are an important dietary component. You can cook and serve them as they are or get even more out of what they have to offer by combining them with other foods. But what nutrients can you get from legumes?

Legumes provide lysine  Lysine is an amino acid that ensures that the body absorbs sufficient amounts of calcium, and it also stimulates the growth hormone.

In adults, lysine keeps nitrogen levels balanced and helps form collagen, which reduces cellular aging. In addition, it also strengthens your immune system by helping your body produce antibodies.

Legumes are also a source of carbohydrates and oligosaccharides, which means great health benefits. They create the energy and glucose that the body needs for a well-functioning nervous system. Legumes also contain a lot of fiber, which creates a feeling of satiety and helps with bowel movements.

Legumes benefits the body

Besides rapeseed, legumes are low in fat and rich in unsaturated fatty acids. They reduce the buildup of lipids in the abdominal area and lower the blood’s LDL cholesterol, or the bad cholesterol. Thus, this food group reduces the risk of developing heart problems and diabetes.

Eating legumes ensures that your body receives healthy minerals, including calcium, iron, copper, potassium and zinc. Folic acid, niacin and vitamins B and E are also found in legumes.

Vitamins and minerals that we find in seeds, prevent congenital problems during pregnancy and counteract anemia. Appropriate doses of copper stimulate enzyme activity in the digestion and pigmentation of the skin. In addition, they contain phytochemicals that have antioxidants and carcinogenic properties.

Great for meat-free diets

nutrients you can get from legumes

Lentils, beans, chickpeas, peas and fava beans make up the varied world of legumes. Although they contain nutrients, they do not have a high biological value when eaten alone. You should combine them with grains and other foods to maximize the benefits.

In addition, you can find amino acids in grains such as methionine, cysteine ​​and tryptophan, which are essential for the body if you mix the nutrients found in legumes and grains in your dishes. The resulting biological value can be as high as in meat. The same thing happens when you mix legumes and vegetables together.

Legumes go well with all kinds of foods and are a good option at any time of the day. If you serve them with chicken, fish or another type of meat, you will end up with a very balanced and healthy diet.

As an example, soybeans are one of the most complete legumes when it comes to protein, lipid and carbohydrate content. In fact, soybeans can provide the body with 8 or 10 essential amino acids.

In addition to rice, flour, milk or eggs, soybeans can compensate for the lack of amino acids. However, soybeans are not very popular to eat. However, the oil extracted from soybeans is highly commercialized.

What other nutrients can legumes provide?

What other nutrients can legumes provide?

Eating legumes can prevent cardiovascular problems, improve the lipid profile and control blood pressure. In addition, their intake regulates platelets and sugar in the blood, as well as prevents inflammation. All these benefits are thanks to the nutrients.

One of the most nutritious nutrients is magnesium. This mineral is responsible for forming bony structures such as bones and teeth. They also contain carbohydrates such as starch and simple sugars, such as glucose, stakyose, sucrose and fructose.

Legumes are that they have low sodium levels. Their low sodium levels make them a food suitable for those suffering from heart problems, obesity or diabetes.

How much legumes should you eat?

Medical specialists recommend around 60 grams for healthy adults. After cooking, the 60 grams become 200-250 grams. You can eat them 2 or 3 times a week. Warm legumes are good in winter, while cold dishes are ideal for summer.

How to cook legumes

How to cook legumes to get all the nutrients

Today, there is no doubt that it is worth exploring the best way to prepare legumes to get the most out of all the available nutrients. They only need to be boiled in water, ideally in a pressure cooker, to preserve the nutrients.

You should choose dried legumes and let them soak for a while (8 to 12 hours) before cooking them. You should salt them at the end or middle of cooking.

Soaking and replacing the water will prevent flatulence or stomach upset. Getting the most out of your protein (or not) depends on how you prepare them and the food you combine them with.

Related Articles

Leave a Reply

Your email address will not be published. Required fields are marked *

Back to top button