Benefits of legumes for fitness and active living

Author: Natalia Gorshkova - - head of the healthy food store Dom Khleba.
2017-03-13

I believe that if you are reading this article, you are at least a fan of an active lifestyle. You are familiar with the feeling of satisfaction that comes from physical activity. It is also pleasant to realize that our nutrition always, or almost always, benefits our body and even heals it. I want to share with you the most beneficial products for an active lifestyle. These products are a treasure trove of all the necessary substances for us. You will learn about the benefits of legumes, nuts, seeds, and whole grain flour. These three groups provide us with the right carbohydrates, proteins, vitamins, and other elements. This is the first article in this series, and it is dedicated solely to legumes.

You have probably heard more than once about the benefits of legumes; however, it seems that nowadays everyone primarily talks about soy as a plant-based protein. Still, soy is a very controversial product that can even be harmful in large quantities and with regular consumption.

I suggest you pay attention to familiar legumes such as beans, peas, and the already beloved lentils and chickpeas. For example, ordinary peas contain almost as much protein as beef, and other legumes do not lag behind in protein content either. Interestingly, the composition of beans is almost identical to that of chicken meat. Legumes provide plant-based protein that is easily digestible. In addition to protein, legumes contain many other necessary nutrients.

Lentils - contain fiber, natural sugars, and even saturated fatty acids, as well as vitamins A, E, PP, and B group vitamins. Lentils are considered one of the leaders in iron content! Besides iron, it is rich in potassium, phosphorus, sulfur, calcium, magnesium, chlorine, sodium, silicon, zinc, manganese, copper, titanium, aluminum, boron, nickel, molybdenum, selenium, cobalt, fluorine, chromium, and iodine. Lentils have a lot of isoflavones with antioxidant properties, and it also contains folic acid. Did you know that lentils are used in the production of canned goods, sausages, and even some confectionery products?

Chickpeas - contain up to 30% protein, which is comparable to egg quality, as well as vitamins A, B1, B2, B3, C, B6, and PP. With chickpeas (this is another name for them), we also get lysine - an amino acid responsible for the production of enzymes and antibodies, as well as for tissue repair and muscle mass increase! Chickpeas contain a greater amount of essential acids, methionine, and tryptophan than other legumes, as well as a considerable amount of calcium and iron. They are beneficial for the heart, digestive system, skin, and vision. Chickpeas also contain high concentrations of manganese, which significantly strengthens our immune system.

Peas - are rich in iodine, iron, phosphorus, magnesium, potassium, sodium, selenium, chlorine, sulfur, and calcium, and are also sources of vitamins E, A, PP, C, B, and K1. Peas are a preventive measure against cancer and thyroid ailments. They have a positive effect on digestion, the heart, and the liver, normalize blood pressure, and lower cholesterol.

Beans - are rich in vitamins A, B1, B2, E, niacin, folic acid, potassium, calcium, magnesium, sodium, phosphorus, iron, iodine, cobalt, manganese, copper, molybdenum, fluorine, and zinc. Beans are a dietary product that is beneficial for diabetes, heart diseases, kidney and liver health, digestive system issues, arrhythmias, eczema, and gastritis with low acidity. Beans are known for their antibacterial properties.

If your stomach cannot "handle" peas and beans for health reasons, pay attention to lentils and chickpeas. They are easier to digest, and chickpeas - almost do not cause gas production.

As you can see, legumes are not just simple, but very helpful. You can prepare a variety of delicious dishes from them by combining with other equally useful products. You can buy legumes at low prices and familiarize yourself with simple and tasty recipes on the website of the healthy food store Dom Khleba. In the upcoming articles, you will learn how essential nuts and seeds are for us!