7 Best Legumes for Our Health: Nutritional Powerhouses Easily Available in India,Legumes are often celebrated for their remarkable health benefits, making them an essential part of a balanced diet. They are rich in protein, fiber, vitamins, and minerals, which can enhance overall health. Below are seven legumes readily available in India, each with unique nutritional content and health benefits.
1. Chickpeas (Chana)
Chickpeas are a versatile legume used in salads, stews, and snacks. A 100-gram serving provides approximately 164 calories.
Key Nutrients:
- Protein: 9 grams
- Fiber: 7.6 grams
- Iron: 2.9 mg
- Folate: 172 mcg
Chickpeas are beneficial for digestion and can help manage blood sugar levels.
2. Lentils (Masoor Dal)
Lentils are a staple in Indian cuisine, known for their quick cooking time. A 100-gram serving contains around 116 calories.
Key Nutrients:
- Protein: 9 grams
- Fiber: 8 grams
- Iron: 3.3 mg
- Magnesium: 36 mg
Lentils are rich in antioxidants, which can boost heart health and assist in weight management.
3. Green Peas (Matar)
Green peas are sweet and nutritious, often added to a variety of dishes. A 100-gram serving has about 81 calories.
Key Nutrients:
- Protein: 5 grams
- Fiber: 5 grams
- Vitamin C: 40 mg
- Vitamin K: 24.8 mcg
These little gems promote healthy skin and strengthen the immune system.
4. Black Beans (Kala Bean)
Black beans are packed with flavor and nutrients. A 100-gram serving provides around 132 calories.
Key Nutrients:
- Protein: 8.9 grams
- Fiber: 8.7 grams
- Iron: 2.1 mg
- Folate: 130 mcg
These beans support digestive health and serve as a good energy source.
5. Kidney Beans (Rajma)
Kidney beans are popular in many Indian households, particularly in North India. A 100-gram serving has approximately 127 calories.
Key Nutrients:
- Protein: 8.7 grams
- Fiber: 6.4 grams
- Iron: 2.9 mg
- Potassium: 403 mg
Kidney beans help regulate blood pressure levels and promote heart health.
6. Black-Eyed Peas (Lobia)
Black-eyed peas have a distinct flavor and are used in various dishes. A 100-gram serving contains around 116 calories.
Key Nutrients:
- Protein: 8 grams
- Fiber: 6.4 grams
- Iron: 1.4 mg
- Folate: 160 mcg
These peas are excellent for heart health and weight management.
7. Pigeon Peas (Toor Dal)
Pigeon peas are widely used in traditional Indian cuisine. A 100-gram serving provides around 143 calories.
Key Nutrients:
- Protein: 9 grams
- Fiber: 6.3 grams
- Iron: 1.9 mg
- Magnesium: 47 mg
These peas are beneficial for muscle health and digestion.
Incorporating these legumes into daily meals can significantly boost nutritional intake. With their availability across India, adding these power-packed foods is an easy way to improve health. Whether it’s chickpeas, lentils, or black beans, each choice is a step towards a healthier lifestyle.
