Healing Fruits And Vegetables
With all the talk of how fruits and vegetables can heal, you
cannot ever really eat too many of either. Legumes do not
always receive the attention that they so richly deserve.
Legumes are a part of the vegetable family and they include
such foods as peas, beans, soybeans and lentils. Legumes are a
must for healthy meals because they are rich in both fiber as
well as folate. Legumes are translated into a complete protein
when they are combines with any variety of whole grains such as
barley, oats, wheat and rice.
In case you did not already know, legumes are full of
phytochemicals, lignans, isoflavones, phytosterols and
saponins. Legumes are believed to help to prevent the onset of
colon cancer, prostate cancer and breast cancer.
One type of legume is soybeans and soybeans are rich in
substances that destroy vitamin B-1, vitamin D and
beta-carotene. Both peas as well as beans combine a compound
that is anti-vitamin D in nature.
Due to these things it is recommended that the consumption
of legumes is balanced as sufficiently as possible with the
consumption of yellow vegetables, dark green vegetables, fresh
fruits and whole grain cereals in order to make sure an
individual receives an adequate amount of beta-carotene and
Recent findings from a study at the University of Illinois
showed that the phytochemical saponins that are found in
plentiful supply in navy beans, soybeans and garbanzo beans
help to greatly decrease the risk of colon cancer
Research studies looking at women in China and Japan have
noted that these women eat a great deal of isoflavones which
are found in chickpeas, soybeans and a number of other kinds of
legumes and as ac result they suffer from less cases of
osteoporosis and heart disease and also suffer less symptoms of
menopause than do women who live in the western world who do
not consume as many legumes on a consistent
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It is believed that the high soluble fiber found in legumes
helps to lower levels of LDL or "bad cholesterol." It is well
documented by medical studies that soybeans, kidney beans, lima
beans, navy beans and a selection of other legumes can aid in
lowering cholesterol as long as they are eaten on a more or
less regular basis.
It is believed that legumes are helpful because
they are high in fiber but also because they contain a
substance called pectin. In one study conducted by Doctor James
W. Anderson of the University of Kentucky College of Medicine
in Lexington, the male participants were instructed to eat one
and a half cps of cooked beans on a daily basis. In only three
weeks it was shown that the men's cholesterol levels had
decreased by 20 percent.
Carrots are a good source of fiber and can
be eaten raw. They are sweet and make a good
Eat an apple, it tastes good and contains
If eating and/or cooking with legumes is
unfamiliar to you then go to the library and find a cookbook to
help you learn. Another option is to check over the Internet
for some advice on cooking as well as some recipes that you
could add legumes to. Think health but also variety when you
prepare healthy meals for yourself and your loved ones!