Nutritionist names 'underrated' food for longevity that everyone should eat

Scientists have discovered an inexpensive and healthy protein that will strengthen the immune system and extend life. All you need to do is buy legumes in the store.

According to Cnbc, a recently published study shows that if legumes, whole grains, and vegetables are used to replace red meat and processed foods, the life expectancy of people aged 20-30 can be increased by 10 years.

When it comes to longevity foods, many people do not immediately think of legumes, underestimating them. As part of a vegan diet, nutritionists advise eating them every day to support the body and resist infections. The most popular are beans, black beans, lentils, soybeans, chickpeas, edamame, and lima beans.

Here are a number of key benefits that may not be known to everyone:

• The first is that legumes are an excellent source of protein, which is involved in many processes in the body. One cup contains 5-10 grams in total.
• The second is fiber, an important source of dietary fiber. One serving contains up to 14 grams of this complex carbohydrate. It is very important for the body because it strengthens the immune system, lowers cholesterol, reduces inflammation, helps control weight and blood sugar, and improves the functioning of the gastrointestinal tract.

• It is important to know that legumes contain such essential minerals as potassium, calcium, iron, zinc, and magnesium, which play an important role in vital processes.
• Not to forget antioxidants such as polyphenols, tannins, phenolic acids, and flavonoids, which help to repair cells and tissues.

Studies also show that these properties prevent the development of chronic diseases. Western institutes recommend legumes as an alternative to animal proteins to reduce the risk of developing cancer, cardiovascular disease, and even type 2 diabetes.

There are many different delicious and nutritious legume dishes. You can buy them in supermarkets or health food stores, which are already packaged in dry form. It may seem complicated, but most of the time it takes is a soaking process that requires no additional preparation. You can prepare more of this product in advance and store it in airtight containers in the refrigerator or freeze it.

Rinse and soak the dried beans for at least 5 hours. Drain and cook in boiling water for at least 10 minutes. It is not recommended to cook beans in slow cookers, as the temperature is not high enough to break down the relatively toxic substances that are simply not digested in the body.

Canned beans are ready to eat and can be immediately added to soup, chili, pasta, sauce, and other dishes.

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