Legumes, also known as legumes, provide a quality and quantity of important nutrients to our body. They are of plant origin, bringing the largest number of proteins within this realm.

Along with grains, we can say that beans are the other pillar that allows you to feed the global population.

A diet with a good proportion of vegetables, is low in fat, highly nutritious, rich in fiber, with effective protection against cardiovascular disease and obesity.

Legumes group belong:

  • Alfalfa,
  • Beans,
  • Peas,
  • Green beans,
  • Lentils,
  • Chickpeas,
  • Lupins
  • Soy (with isoflavones, which is highly antioxidant),
  • Peanuts

The cultivation of vegetables is very beneficial for the care of the ecological environment. In these times of so much pollution and environmental pollution, its culture promotes the fixation of nitrogen in the soil, and therefore enriches the fields for future crops and to feed livestock.

What is the nutritional value of vegetables?
As mentioned above, legumes provide us with an excellent quality and concentration of nutrients without the saturated fat intake with food of animal origin.

Carbohydrates: as in cereals, legumes carbohydrate is starch. In almost all the starch represents 50% ie in a ration of 60 gr., We have some 30 gr. carbohydrate as starch, the other 10% are simple sugars such as sucrose, glucose, fructose. A diet is not correct if he ignores carbohydrates.

Protein: excellent source of vegetable protein, between 20% and 40%. For example, 60 gr. soybean contain 20 gr. protein. These are incomplete or of low biological value and therefore should be combined with grains, nuts, etc.., To make them better quality protein.

Fats: the pulses have a negligible fat, approximately 3%, except for soybeans and peanuts which contain between 10 to 18% of fat.
These fats help reduce blood cholesterol.

Vitamins and minerals: mainly provide B vitamins: Vitamin B1, vitamin B2, vitamin B3, and excellent source of folic acid. Vitamin E is also present. The minerals give us legumes are especially potassium, magnesium, zinc, iron and phosphorus. They are low in sodium. Legumes are foods that provide us more magnesium, a mineral necessary for the proper formation of bones and teeth. As of Zinc is essential to take pulses to achieve healthy growth and development of the organism, and the perfect functioning of the immune system.

Dietary fiber: beans are a great source of vegetable fiber both soluble and insoluble, so it helps prevent and treat constipation. Between 11 to 25% is fiber. Legumes, along with cereals, are the major source of dietary fiber.
The fiber reduce blood cholesterol, prevent cancers, helps fight constipation, obesity and overweight.

Legumes can be eaten in different ways. The dried are the most used. During the soaking and cooking are lost that might contain toxins. Its preparation requires soaking for several hours prior to an extended cooking.

The recommendations in the consumption of vegetables are:

  • 12 hours soaking in water before cooking, without adding salt
  • Use pressure cookers or sealed in order to preserve their nutrients
  • Salt to be added to the end of cooking
  • And cooked together with cereals to improve the biological value of their proteins

In a balanced diet, balanced and varied be taken two to three times a week a ration of beans, hot and cold in winter as an ingredient in salads when temperatures rise.

A diet with a good proportion of vegetables, is low in fat, highly nutritious, rich in fiber, with effective protection against cardiovascular disease and obesity.