2016 is the international year of pulses

The year 2016 has been declared by the FAO ( Food and Agriculture Organization ) as the International Year of Pulses , creating the slogan ” Nutritious seeds for a sustainable future “. The objective is to give more visibility to legumes and inform about their nutritional value and the importance of including them in a healthy diet for our health . We can take between 3 and 6 weekly servings of these nutritious foods. We can prepare them in many different ways: in hot recipes they are included in vegetable burgers, croquettes, stews, purees and stews of lentils, beans, beans or beans, cooked chickpeas, etc. And in cold recipes We can include legumes in salads, hummus, we can germinate them , etc. Of course, the more cooked they are, the easier they will be to digest.

Legumes are a food that constitutes an excellent source of vegetable protein and fiber , they provide us with minerals such as iron, magnesium, potassium, zinc and phosphorus and vitamins of group B. They have a low glycemic index and are beneficial to fight obesity and overweight, regulate cholesterol and for people with diabetes and celiac disease. Let’s see what the legumes that are most consumed are good for.

Legumes benefits

Nutritional properties of chickpeas

Chickpeas provide us with vitamins of group B, C, E and K and minerals such as iron, magnesium or zinc.

They are excellent to help prevent iron deficiency anemia, they take care of our liver, they favor the elimination of accumulated fats (due to the lecithin they contain).

They promote the proper functioning of our nervous system and help us fight constipation.

Chickpeas are a great source of energy in cases of physical and mental fatigue and fatigue.

Keep reading more about the properties of chickpeas .

Nutritional properties of lentils

Lentils have vitamins A, group B, C and minerals such as iron, selenium, calcium and magnesium.

Due to its fiber content, lentils help us feel satiated for longer. That is why they are especially interesting for people who are dieting to lose weight because they are overweight or obese.

They improve our immune system and help reduce the chances of suffering from cardiovascular diseases.

They are excellent especially during the early stages of life, pregnancy and lactation.

Learn more about the benefits of lentils .

They are easy to digest and are usually tolerated even by people who may have difficulty digesting food.

As you can see, you have many reasons to eat lentils


Nutritional properties of beans, beans or beans

We can find many different varieties of these legumes, and all of them are delicious!

They provide us with carbohydrates, vegetable protein, minerals such as iodine, zinc, iron, calcium and vitamins A, B1, B2, B3, B5, B6 and C, E and K.

They have hardly any fat content and help regulate cholesterol levels. They are beneficial to prevent cardiovascular diseases and a very good option for people with diabetes or who have to monitor blood sugar.

They have a high fiber content, so beans are a great ally to help us prevent colorectal cancer.

Nutritional properties of peas or peas

These legumes provide us with vitamins A, of group B, including folic acid, very important during pregnancy and lactation to prevent malformations.

They are a heart-healthy food and are especially beneficial for people with nervous ailments such as nervous weakness, insomnia or functional disorders.

Peas fight fatigue and give us energy to carry out our daily activities.

Dried they have a higher concentration of vegetable protein (around 6% fresh and 22% dry)

The phytosterols that these legumes contain are very beneficial for our defenses.

Read more about the benefits of peas or peas

Nutritional properties of beans

Rich in minerals and vitamins, protein, fiber and carbohydrates.

They are an especially interesting food for children and for athletes.

Fava beans are our allies to take care of our skin from the inside and keep it healthy.

They help us maintain strong teeth and bones, prevent anemia and fluid retention due to their diuretic properties.

Learn more about the benefits of beans

Nutritional properties of tamarind

The soluble fiber that tamarind contains helps us to go to the bathroom regularly, something very important to take care of intestinal health, especially the colon.

It is a natural remedy to reduce or improve hemorrhoids. May be beneficial for people with fatty liver and to prevent urinary tract infections (such as cystitis )

Tamarind stimulates recovery in cases of flu and colds.

It improves the slow and heavy digestions of food and favors the proper functioning of the gallbladder, which is favorable for digesting fats correctly.

Learn more about the benefits of tamarind

Nutritional properties of fenugreek or fenugreek

The nutritional value of these legumes is very interesting. It provides us with good amounts of vitamins A, B and C and minerals as important as selenium, iron, magnesium or zinc.

It helps us eliminate accumulated toxins in the body, improves the functioning of our immune system, stimulates hair growth, can be very useful to improve the state of our gums and in particular cases of gingivitis.

Fenugreek can naturally relieve painful periods or periods.

Read more about the benefits of fenugreek or fenugreek

And you, what recipes do you prepare with legumes? Which one is your favorite?



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