Legumes are an abundant category of foods. The number of legume species exceeds 18,000. Legumes include peas, lentils, green beans, garbanzo beans and soybeans. The characteristic that defines legumes is a plant with seeds that grow within pods. Legumes provide a variety of health benefits. Adding them to the diet is easy because so many varieties exist.
Nutritional Content
Legumes are a nutrient-rich category of foods. A 1/2-cup serving of legumes contains an estimated 95 mcg of folate, or 25 percent of the U.S. Food and Drug Administration Daily Value. Folate is a B-vitamin necessary for the growth of all cells. The vitamin is particularly important for pregnant women to avoid brain and spinal cord birth defects. A serving of legumes also contains approximately 5 g of dietary fiber, or 20 percent of the daily value. Fiber is important for maintaining digestive health and providing the sensation of fullness, which can facilitate weight loss.
Estrogen Source
Legumes are a concentrated source of estrogen, according to a 2003 study by researchers from the U.S. Department of Agriculture. The researchers analyzed the nutritional content of soybeans, green beans, mung bean sprouts and red clover blossom and sprouts. They found that a variety of the legumes studied provide plant-based estrogens with marked levels of female hormonal activity.
Protein Source
Legumes contain high levels of protein. A 1/2-cup serving contains 7 g of protein, or about 15 percent of the Daily Value. Most legumes lack methionine, an amino acid found in protein essential for body functions. Adding methionine-rich foods to legumes is necessary for consuming complete protein. Foods that contain high levels of methionine include eggs, Brazil nuts, Parmesan cheese, seaweed, peanuts and cottage cheese.
Cancer Prevention
A chemical found in legumes inhibits tumor growth, according to a 2006 study by the the University of Queensland. Legumes form the tumor destroying compounds when they come into contact with bacteria in the soil. The researchers said the compounds anti-cancer activity is promising and further studies may lead to the development of medications related to their effects.
References
- "Journal of Agricultural and Food Chemistry"; Evaluation of the Estrogenic Effects of Legume Extracts Containing Phytoestrogens; S.M. Boué, et al; Apr 2003
- MayoClinic.com: Healthy Eating: What are Legumes, Anyway?
- USDA: Table G2-11. Amounts of Nutrients in Legumes Recommended for Adult Females in Comparison to RDA for Each Nutrient
- Medical News Today; Legume Compounds May Help Cancer Treatment; Apr 2006
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