The importance of intestinal microbiota
A diversified intestinal microbiota is essential for optimal health. A good balance in this microbial population can help prevent various diseases and promote general well -being. Incorporating a variety of vegetable foods in the diet, such as fruits, vegetables, legumes, nuts, whole grains, olive oil, seeds and spices, it is key to achieving it.
The legumes: a nutritional treasure
Legumes are a fundamental pillar of a healthy diet. Among them, we find chickpeas, lentils, beans, beans, peas, beans and soybeans, all with a wide range of health benefits. Then we will explore how and when to include them in your diet.
Nutritional benefits of legumes
Legumes are an exceptional source of nutrients. They are rich in protein, offering content comparable or greater than meats, fish and eggs. In addition, they contain healthy fats, with a polyinsaturated profile that can contribute to cardiovascular health.
Its low carbohydrate content helps keep blood glucose levels stabilized. They are also a valuable source of B vitamins (except B12) and essential minerals such as iron, magnesium, zinc and potassium. In addition, its high fiber content not only provides a sense of satiety, but also improves intestinal transit and can reduce the risk of diseases such as diabetes and cancer.
Recommended frequency for consumption
Legumes must be a constant element in your diet. It is recommended to consume them between 3 and 4 times a week, both during lunch and dinner, to make the most of their nutritional benefits.
Combinations to improve protein
It is important to note that, to increase the quality of legume proteins, it is advisable to combine them with cereals. This strategy is especially useful in vegan diets, where legumes become the main source of protein.
Recommended amount per service
The usual portion of legumes at a meal is about 60 to 80 grams raw. It should be borne in mind that when bought cooked, the weight of legumes can increase between two and three times, so it is recommended to consume between 150 and 200 grams to get the desired benefits.
Final reflection
Incorporating legumes into your diet is a smart health decision. Not only do they provide essential nutrients, they are also an ally in the fight against various diseases. Explore the various ways to prepare them and enjoy their many advantages!