Legumes and nuts are a great source of protein, fiber, minerals and vitamins. They also contain healthy fats and antioxidants, which can help prevent disease and keep you feeling fuller longer.
They are easy to include in a plant-based diet, and they help reduce your risk of obesity, heart disease and diabetes. In addition, legumes are a source of iron and selenium, which are important nutrients for men’s health.
1. High in Protein
Incorporating legumes and nuts into your diet is a great way to get all the benefits of a plant-based diet. They are low in calories, high in fiber and protein, and are a good source of vitamins and minerals.
Although these foods are a great addition to any healthy eating plan, it is important to choose the right type of legumes and nuts. Some legumes, such as beans and lentils, contain compounds that interfere with the body’s ability to absorb essential nutrients.
For example, phytates and lectins can block the absorption of iron, calcium, and phosphorus. They can also reduce the absorption of zinc, magnesium, and potassium.
2. Low in Calories
Legumes are low in calories and contain a large amount of fiber, which is good for weight loss. They also have a low glycemic index, カマグラ helps to regulate blood sugar levels and energy.
Several studies have shown that eating legumes may help reduce cholesterol. In one trial, a diet consisting of non-soy legumes and whole grains significantly reduced total and LDL cholesterol in overweight men compared with a control diet.
They also have a high water content, which can make you feel full without the added fat and calories that come with many other foods. Soups made with a variety of legumes and vegetables are an excellent choice for a low calorie meal.
3. High in Fiber
High-fiber foods like nuts, seeds and legumes help keep your gut healthy. They may also promote weight loss, and they help reduce your risk of heart disease.
They’re a great way to increase your intake of fiber, which is recommended at 25-35 grams daily. They’re also an excellent source of protein, which is important for muscle growth and strength.
If you’re trying to lose weight, a small handful of nuts or seeds can help you avoid overeating. They’re also a good source of healthy fats and plant-based protein.
They’re also a good source of vitamins, minerals and antioxidants. These nuts and seeds can be added to salads, soups and stews. They’re a healthy option for vegetarians and meat-eaters alike.
4. Low in Fat
Legumes and nuts have a wide variety of nutrients that are beneficial to the body. The fat in nuts is primarily monounsaturated, which can help lower your total cholesterol levels and raise your HDL cholesterol levels.
Nuts are also good sources of protein and fiber, as well as antioxidants, vitamin E and omega-3 fatty acids. Choosing whole, unsalted nuts or nut butter is the best way to get a variety of these nutrients in one small snack.
Peanuts are another heart-healthy nut option. Not only are they high in ALA, the type of omega-3 fatty acids that can lower your LDL cholesterol, but they’re also full of folate, a mineral essential for brain development and cognitive health.
5. Low in Cholesterol
Legumes and nuts are a great source of cholesterol-lowering monounsaturated fat. They can help lower your total cholesterol and LDL (bad) cholesterol levels while promoting higher HDL (good) cholesterol.
They also contain a type of omega-3 fatty acid called alpha-linolenic acid. This nutrient has been shown to reduce inflammation, which can lead to heart disease and other health problems.
Nuts are a healthy snack that can also aid weight loss because they are high in fiber and protein, which keep you full. However, they are high in calories, so it is important to watch portion size.
6. High in Iron
Legumes and nuts are nutrient-dense foods that can help reduce risk factors for chronic disease. They contain a variety of healthful nutrients, including protein, fiber, vitamins and minerals.
They’re also a good source of antioxidants. Almonds, for example, are high in Vitamin E, which has been linked to reducing the risk of heart disease and lung cancer.
Pecans are another nut that’s good for men’s health because they contain beta-sitosterol, a plant steroid that may relieve symptoms of benign prostatic hyperplasia (BPH), or enlarged prostate.
Iron is an important mineral that supports blood circulation and helps red blood cells carry oxygen throughout the body. It’s an essential nutrient for all adults, and particularly important for women and pregnant women.
7. High in Selenium
If you’re looking to reduce your risk of health concerns such as heart disease, stroke, obesity, and diabetes, legumes and nuts are a great addition to your diet. Not only do they offer a host of nutrients but they also help fill you up and make you feel fuller for longer.
Nuts are also a good source of selenium, an essential trace mineral that your body needs to function properly. It’s found in a variety of foods, including animal products, and it helps protect your thyroid gland.
Selenium is a component of over two dozen selenoproteins that are important for antioxidant protection, DNA synthesis and thyroid gland function. It’s also an important nutrient for your immune system and reproductive health.
8. High in Antioxidants
Legumes and nuts are full of antioxidants, which help prevent free radical damage to your body. Antioxidants can also neutralize the effects of inflammation.
They can even help reduce your risk of metabolic syndrome, a group of health concerns that can lead to heart disease and diabetes.
Despite the benefits, many people don’t eat enough legumes and nuts. Only 8% of adults report eating legumes on a regular basis, according to NHANES data.
This is likely due to the compounds in legumes that can interfere with mineral absorption. These include lectins, phytates, and tannins.
9. High in Calcium
Legumes are a great source of calcium, along with other nutrients like protein, fiber and B-vitamins. They come in many varieties, are low in fat, and are relatively inexpensive and easy to find.
The best part is that they are also high in dietary fiber, which helps you feel full. So, if you have a tendency to overeat, eating nuts and legumes regularly can help curb your appetite.
For example, almonds are the highest in calcium of any tree nut, with more than 7% of your recommended daily intake per ounce. They are also rich in vitamin E, a powerful antioxidant that has been linked to fertility. Pecans are another good choice for men’s health: They are loaded with beta-sitosterol, a plant sterol that may help relieve symptoms of benign prostatic hyperplasia, or enlarged prostates.
10. High in Vitamin E
If you’re looking for ways to add more protein and vitamins to your diet, try legumes and nuts. These are naturally low in fat and cholesterol, and provide several nutrients like fiber, B vitamins, iron, copper, magnesium, manganese and phosphorous.
Nuts are a great source of vitamin E, providing about 7.3 milligrams (37 percent DV) per ounce. タダライズ helps manage diabetes, boosts brain and immune health, and improves teeth and bones.
While it’s best to consume vitamin E from dietary sources, you can also get your daily supply from fortified foods or supplemental supplements. It’s also found in green leafy vegetables, whole grains, fortified cereals, and vegetable oils.
