1. Legumes, such as beans, lentils, chickpeas and peas, are rich in plant proteins, which are important for muscle regeneration after physical activity and for building muscle mass.
2. Fiber in legumes helps maintain stable blood sugar level, which is important for endurance activities and long-term energy. Helps also in digestion and supports feeling of satiety, which can be beneficial in weight control.
3. Iron is key mineral for many bodily functions, especially for physically active people. And legumes contain really lot of it. For example for formation of hemoglobin, protein in red blood cells carrying oxygen from lungs to whole body. Besides that, consumption of legumes rich in iron can help prevent anemia and supports also immune system.
4. Vegans and vegetarians, who don't consume meat or other animal products, need to supplement proteins from plant sources, and legumes are one of most complex sources. They provide also important essential amino acids body cannot create itself. Although most plant foods don't provide all essential amino acids, combination of legumes with cereals (e.g. rice and beans) can create complete protein.
5. Legumes are excellent in reduction diets, because, as we mentioned above, they are rich in fiber and proteins, which supports feeling of satiety and prevents overeating. They have low glycemic index, so slowly release sugar into blood, which helps maintain stable sugar level and control appetite. Moreover, they contain little fats and calories, making them ideal choice for people who want to lose weight.
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