The legume family is quite popular, so let us take a look at its most well-known members. These include beans, peas, soybeans, chickpeas, several types of lentils, mung beans and, oddly enough, peanuts.

Let us leave peanuts aside for now, as they are groundnuts, and most people automatically classify them as part of the nut family. Since they also resemble small nuts when shelled, they really deserve not to be included in our review today.

Each type of legume contains a substantial amount of plant-based protein: beans contain 20–24 grams of protein per 100 grams of product, peas contain around 20 grams, and the leader of this list is soy, which contains as much as 50 grams of this important nutrient per 100 grams.

Sounds more than optimistic, doesn’t it? However, we all remember the widespread discussion about genetically modified soybeans, so let us begin with soy today — but with a degree of caution.

In addition to its high protein content, soybeans contain a large amount of fibre, vitamins K and E, B vitamins, as well as zinc, phosphorus, copper, manganese, magnesium and iron. Soy also helps cleanse the body by removing heavy metal salts, improves pancreatic function and lowers blood cholesterol levels. Overall, soy has many benefits — but only if it is not genetically modified.

Thanks to the antioxidants it contains, such as tocopherols, soy also has a protective effect against ageing and significantly improves skin condition. However, it should not be forgotten that soybeans are a relatively strong allergen and can affect the thyroid gland. For this reason, they should be consumed in moderation — approximately up to 100 grams of soy products per day.

Beans of all colours are also extremely beneficial for the body. They contain vitamins B, C, H and PP, as well as minerals such as potassium, magnesium, zinc, copper, iodine, sulphur, calcium and iron. Beans are also rich in amino acids, including:

• Arginine, which boosts immunity by promoting the synthesis of nitric oxide, helping the body fight infections. It also has a positive effect on the heart by normalising oxygen balance in the heart muscle.
• Lysine, which suppresses the herpes virus, helps prevent osteoporosis and supports the health of tendons, ligaments and joints.
• Methionine, which reduces histamine levels, thereby significantly decreasing allergic reactions. It also helps neutralise free radicals and toxins due to its antioxidant and detoxifying properties. In addition, it supports liver health by reducing the accumulation of harmful fats.
• Tyrosine, which helps normalise metabolism by stimulating the thyroid gland, increasing energy levels and performance, improving concentration, reducing symptoms of depression and enhancing brain activity.

Peas are incredibly rich in a wide range of nutrients, including zinc, nickel, cobalt, fluorine, copper, selenium, manganese, iron, molybdenum, iodine, potassium, magnesium and chromium — as well as many other minerals rarely found in plant foods. Thanks to this rich composition, peas are highly beneficial not only for the cardiovascular system, but also for the digestive, nervous and urinary systems.

Peas are also rich in vitamins. They contain vitamin A (supporting vision, dental health and immunity), vitamin C (immune support, antioxidant protection, healthy blood formation and a beneficial effect on the central nervous system), vitamin E (maintaining the elasticity of both large and small blood vessels, preventing blood clots and cholesterol plaques, and supporting collagen synthesis) and vitamin K (essential for bone health and proper blood clotting). They also contain B vitamins, including choline, thiamine (which accelerates energy metabolism) and folic acid, which is especially vital during pregnancy. The high fibre content of peas supports healthy intestinal peristalsis, helping the gastrointestinal tract digest food more efficiently and thoroughly.

So, these were our heroes for today — delicious and healthy at the same time. Just like all the previous ones, in fact. And that, as always, is simply wonderful!