Legumes
Legumes are loaded with myriads of beneficial nutrients. Notable types of legumes are beans, lentils, chickpeas, peas and soybeans.
Legumes are Rich source of non-heme iron. They are key component of vegan diet as they are rich in Vitamin B12 and iron. One cup (198 grams) of cooked lentils contains 6.6 mg of iron. Legumes are also rich in other nutrients such as folate, magnesium and potassium. Research have shown that beans and other legumes can alleviate inflammation in the body. They are extremely beneficial for diabetic patients. Legumes can also prevent stroke and ischemic heart diseases in patients of metabolic syndrome. Their high content of iron can prove beneficial for anemic patients. Legumes may help you lose weight as they’re very high in soluble fiber.
Doctors recommend to consume legumes with foods high in vitamin C, such as tomatoes, greens or citrus fruits because it can increase absorption of non-heme iron in the small intestines of the body.