Good nutrition and non-degenerative diets are two fundamental pillars for leading a healthy life without complications. The consumption of proteins, carbohydrates, sugars, among others, together represent the vital fuel so that the human body does not degrade or succumb to pathogenic diseases. However, we tend to forget the set of foods that provide essential vitamin complexes for health and are legumes, those green and brown foods that, more than all young people today, we ignore when eating a good diet.

Why include legumes

Legumes are one of the foods rich in nutrients and represent one of the best tools that humanity has to get away from malnutrition, which is one of the evils that plague a large number of countries.

Nutritionally, legumes fit perfectly in foods with high levels of vitamins, minerals and essential oils for the body. In addition, they are well positioned in diets that totally exclude meat because they also contain a high degree of proteins essential for the body.

Foods such as chickpeas, lima beans, lentils and beans are just some of those belonging to this food group, very important for health and very useful, since they have endless preparations which make legumes less boring.

Within the sub-divisions of legumes, grains, in all their pigmentation, have high concentrations of vitamin B6, B12 and A, in addition to vitamin C. It should be noted that they provide added value in zinc, iron and potassium.

On the other hand, lentils are in the group of heavy carbohydrates, which benefit the body by leveling out blood sugar. Also, they are rich in folic acid, something beneficial for pregnant women, and iron, which makes them really important in patients suffering from anemic conditions.

Among other minerals provided by legumes we can find: Calcium, magnesium, phosphorus and iodine. All of them of vital importance for being hydrocarbon sources for the human body.

In addition, legumes are among the group of foods harvested in industrial quantities so they are of low purchasing cost.

Legumes benefits


The main characteristics of legumes are the following:

The high concentrations of fiber that some legumes have, facilitate and lighten the digestive process, which allows the body to feel satisfied for longer periods of time, thus avoiding unnecessarily eating food again.

Increased iron levels

As we have already mentioned, legumes have high vitamin C compounds, which helps to healthily increase iron levels in the body.

Enzyme increase

Another of his great contributions to the body. Legumes have high levels of copper. A mineral that stimulates all the body’s enzymes, especially in digestive processes , healing and skin tone.

Congenital defects

Hereditary illnesses are very common when the mother does not have proper prenatal control, so pregnant women must keep folic acid levels stable during the first three months of pregnancy. Legumes help during this process, an example would be: consuming a cup of lentils, since it contributes more than 90% of the dose of folic acid consumed through medication.

Blood pressure

Hypertension is very common when you have an unbalanced diet, due to excess protein, lack of vegetables, and other foods. Legumes, although they are also rich in protein, have other supplements, which help maintain good blood pressure control .

We recommend the following legumes that should not be missing in your daily diet :

  • Soy: Easily substitutes the protein values ​​that red meat contains. But it must be consumed with care.
  • Lentils: Considered a powerful food, when combined with other grains, the body will benefit from good iron levels.
  • Beans: They provide large amounts of energy to the body.
  • Broad beans: Rich in H2O, they will keep the body perfectly hydrated.
  • Chickpeas: Enriched with starch.

We can conclude that, without legumes, life can be lived in the same way, but not in a healthy way, the high benefits they have and the versatility when preparing them, make them a very complete food group.

By Dr. Eric Jackson

Dr. Eric Jackson provides primary Internal Medicine care for men and women and treats patients with bone and mineral diseases, diabetes, heart conditions, and other chronic illnesses.He is a Washington University Bone Health Program physician and is a certified Bone Densitometrist. Dr. Avery is consistently recognized in "The Best Doctors in America" list.

Leave a Reply

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