2. LEGUMES
Fruit enclosed in a pod
Belong to the family Leguminaceae
Important plant source of protein
Provide vital building blocks in growth
and development
Bean: the fruit, the seed and the plant
that produces them
Pulses: seeds after shelling of beans
4. FRENCH BEAN
Low in calories (31/100 g of raw pods)
No saturated fat
Rich source of dietary fiber (9% per 100 g
RDA)
Excellent levels of vitamin-A (23%)
Contain anti-oxidants like lutein, zeaxanthin
and beta carotene
Excellent source of folates (9%)
Good source of vitamin-B6, A and C
Good amount of minerals like Fe, Ca, Mg,
Mn and K
5. Fiber: protect colon mucosa by decreasing its exposure time
to toxic substances and also by binding to cancer causing
chemicals in the gut. Also reduce blood cholesterol levels
Antioxidants: act as protective scavengers against free
radicals and ROS. Act as anti-aging compounds
Folates: along with vit-B12, essential for DNA synthesis and
cell division. During preconception periods and pregnancy,
prevent neural tube defects in newborn
Vitamin-C: resistance against infectious agents and scavenge
harmful free radicals
Minerals: Mn- co-factor for the superoxide dismutase
(antioxidant enzymes)
K- cell and body fluids. Helps in controlling heart
rate and blood pressure.
6. PINTO BEAN
One of the finest alternative vegetarian source of
protein (38% of RDF)
Moderate source of antioxidants isoflavones
(0.18 mg/100 g beans)
Minor source of O-methylated isoflavone
compound- Biochanin-A (0.28 mg/ 100g)
Source of gluten-free protein
High amounts of folates (94% of RDA)
Good amount of minerals- 100 g of dry beans
contain Cu (99%), Fe (63%), P (58%), Se (51%),
Mn (50%), K (30%), Zn (21%) and Ca (13%)
7. Isoflavones: reduce post-menopausal
cancers and osteoporosis
Biochanin-A: a plant estrogen, role in anti-
cancer diet programs
Protein: gluten-free food alternatives in
gluten-allergy and celiac disease
8. GREEN PEAS
Fresh tender peas are low in calories (81/100 g)
No cholesterol
Good source of soluble as well as insoluble fiber
Excellent source of folic acid (16% of RDA)
Healthy source of vit-C (67% of RDA)
Contain phytosterols, especially beta sitosterol
Good in vit-K (21% of RDA of vit-
K1(phylloquinone)
Adequate amount of antioxidants flavonoids as
well as vit-A (25.5% RDA)
Minerals like Ca, Fe, Cu, Zn and Mn
9. Folic acid: DNA synthesis inside the cell
Vitamin –C: natural water soluble anti oxidant.
Increase efficiency of immune system inside the
human body
Phytosterols: lower blood cholesterol levels
Vitamin-K: promotion of osteoblastic activity inside
the bone cells. Cure of Alzheimer’s disease by
limiting neuronal damage in the brain
Vitamin-A: maintain healthy membranes, skin and
eyesight. Protect from oral and lung cavity cancers
10. BROAD BEANS
Very rich in protein (26.12 g) and energy (341
calories)
Rich source of dietary fiber (66% of RDA)
Rich in phytonutrients such as isoflavone and plant
sterols
Contain Levo-dopamine (L-dopa): precursor of
neuro-chemicals in brain such as dopamine,
epinephrine and nor-epinephrine
Excellent source of folates (106% per 100 g RDA)
Good amount of vit-B1, 2, 3 and 6
One of the finest source of Fe, Cu, Mn, Ca and Mg
One of the highest plant source of K (23% of RDA)
11. Dietary fiber: reduce blood cholesterol level by
decreasing re-absorption of cholesterol binding bile
acids in colon
Isoflavone: such as genistein and daidzein- protect
against breast cancer
L-dopa: smooth, coordinated functioning of body
movements. Prevent Parkinson’s disease and
dopamine-responsive dystonia disorders
Vit-B complex: coenzymes in cellular metabolism of
carbohydrate, protein and fat
K: helps counter pressing effects of Na on heart and
blood pressure
12. WINGED BEAN
Tender, immature pods are one of the very
low calorie vegetables (49 calories/100 g)
Mature seeds has 409 calories/ 100 g and
protein content equivalent to that of soybean
protein
Contain good amount of vitamin-C (31% of
RDA)
Leaves: used as greens, contain 45 mg of vit-
C and 8090 IU of vit-A
Tubers: rich source of starch, protein and vit-
B complex. Roots provide 11.6 g of protein
13. HYACINTH BEAN
Energy: raw, immature pods- 46 calories
dry, mature seeds- 344 calories
44% of RDA of protein
Gluten-free food products
Dry beans hold 94% of RDA of thiamine
Good levels of vit-A (864 IU) and vit-K
Contain 12.6 mg vit-C
100 g of dry beans hold Cu (148%), Zn (84%),
Mg (71%), Mn (68%) and Fe(64%)
14. Vitamin-B1: involved in carbohydrate
metabolism. Deficiency may leads to beri-
beri disease
Vitamin-A: powerful antioxidant. Helps in
mucosal regeneration and maintenance
Vitamin-C: tissue repair and wound healing
15. LIMA BEAN
100 g seeds carry 338 calories and provide
38% of RDA of protein
Substantial amount of dietary fiber (50%
per 100 g of RDA)
Rich source of many B-complex vitamins
specially B-6 and B-1
Excellent source of Mo, Fe and contains
1724 mg of K
16. COWPEA
42% of recommended daily values of
protein
Highest folate contain (158% of RDA)
Contain 94% Cu and 107% Fe. Both these
take part in production of blood cells in
human body. Can be part of anemia
treatment diet
17. HEALTH BENEFITS
Protein source
Nutrient dense food
Antioxidants
Better heart health
Reduces risk of cancer
Diabetes and glucose metabolism
Preventing fatty liver
Controlling appetite
Improving gut health
18. Anti-nutritional components
Negative effects only observed after
consumption of raw and unprocessed
seeds or flour
High temperature during processing
inactivates ANCs
Inhibition of digestive enzymes (protease
inhibitors), formation of insoluble complexes
(phytates, polyphenols), increase of
production of gases in colon (α-galactosides)