Fourteen benefits of eating legumes

We all know that eating legumes daily improves our health, but many are unaware that they have great benefits on a large scale for the body and mind. Let us prepare for you today together fourteen benefits of eating legumes.

1- Build muscle

Since they are rich in amino acids, which are the building blocks of protein and muscle, eating more of them is a great way to promote muscle health and strength. Of course, it is not a substitute for working out your muscles, but it is a great way to ensure muscle health.

2- Increase energy

Legumes like beans are rich in healthy carbohydrates, and eating them boosts energy and helps maintain it throughout the day thanks to its fiber and protein content.

3- Treating constipation

The fiber in legumes passes in large quantities through the intestines, which helps in regular bowel movements and treats constipation.

4- Boost Prebiotics

Legumes provide nourishment for many types of beneficial bacteria once the fiber in the grains reaches the intestines, while probiotics are naturally sourced.

5- Protecting fetuses from malformations

Because legumes contain folic acid, or vitamin B9, when eaten during pregnancy, they help prevent abnormalities in the fetus.

6- Improving heart health

Because beans are good sources of the mineral magnesium, they help ensure a healthy heart. Magnesium helps relax blood vessels and is involved in regulating the electrical function of the heart.

7- Anti-aging antioxidants

Legumes are rich in compounds known as polyphenols, which are powerful antioxidants that fight free radicals associated with aging and disease.

8- Reducing high blood pressure

Legumes such as beans may be one of the natural ways to lower high blood pressure, because research shows that zinc deficiency may be the cause of high blood pressure.

A study, published in the American Journal of "Physiology - Kidney Physiology", revealed that zinc deficiency can cause the kidneys to absorb sodium, and thus increase blood pressure. Legumes such as black beans, chickpeas, and kidney beans are good sources of zinc.

9- Balance the mental state

The brain needs to eat complex carbohydrates such as those found in legumes so that nerve cells in the brain can convert the amino acid into serotonin, which plays an important role in improving a person's mood.

10- Better brain health

Experts advise regularly adding appropriate amounts of black beans, chickpeas, lentils or any other type of legume to your diet to boost brain health. Beans are an excellent source of complex carbohydrates that the body needs in sufficient quantities to produce neurotransmitter hormones in the brain. Eating at least half a cup of beans daily will do the trick efficiently.

11- Protect the lungs

Certain legumes such as lentils, soybeans and peanuts are sources of dietary coenzyme Q10, whose deficiency leads to lung diseases such as asthma and chronic obstructive pulmonary disease.

12- Regulating sugar levels

The fiber in legumes helps regulate the speeds of sugar absorption into the bloodstream, thus keeping blood sugar levels stable and even.

13- Diabetes prevention

The combination of Coenzyme Q10 and fiber helps protect the body against diabetes and pre-diabetes, as well as treat both conditions.

14- Preventing osteoporosis

Scientific research, published by the American Journal of Clinical Nutrition, revealed that the Mediterranean diet along with vitamin D helps prevent bone loss in patients with osteoporosis. Legumes, along with plenty of vegetables, are one of the mainstays of the Mediterranean diet.