Food is a basic need that every people rely on. It helps maintain our health and as well as keeps our tummy full. Vegetables and meat are the sources of proteins and carbs that people need in their diet. But some people prefer veg over Non-veg. So they lack some nutrients that Non-veg offers. To get over this people started having Legumes in their diet. Legumes are small vegetables with various sources of nutrients in them. Let’s see how to grow legumes and their health benefits to humans.
A legume is a vegetable that grows in a flowering plant. They are also called Leguminosae or Fabaceae. They can be grown outdoor and as well as in houses. They don’t need much care and effort to grow. They are said to be high in protein and have a low glycemic index. They contain low fat and have high fiber in them. They substitute proteins that animal fats give. Scientists found that the legumes are founded more than 50 million years ago. There are many varieties of legumes found but beans and green peas are common commodities around the market. A legume variety takes around 50-55 days to grow.
Plantation tricks of Legumes
As it is easy to plant they are often seen in terrace gardens of homes and on agricultural land. These crops are cheap at the rate but they do have good nutrients in them. Let’s see some of the methods to grow healthy legumes.
- Whatever crop we grow we must first check the sight temperatures. Different varieties of legumes require different temperatures. The common green peas grow well in spring and stop growing in summer.
- By planting the seeds with descent intervals we can able to expect good growth from the plants.
- Most legume species need more sunlight for their growth.
- A good and decent level of moisture on the ground is recommended for the growth of legumes. Too much watering may rot the seed and the plants. Using mulch around the plant can able to boost the growth of the plants.
- Proper irrigation during hot weather conditions is required for the plants.
- Once they started growing well they don’t need many levels of fertilizer for their growth.
- But the cultivars should be aware of various pests like beetles and aphids which hunt legumes. It can be also able to spread disease to the plant and affect its growth. So taking care of pest control without disturbing the plant growth is recommended.
- Harvesting at the right time is a good thing for the crops not to lose their nutrients.
Following these steps and taking good care of the plants can provide a good yield in farming.
Health Benefits of Legumes
The protein-rich legume vegetable consists of many nutrients that both people who are Vegans and non-vegans should have in their diet. Let’s see some of the health benefits of legumes.
- Some of the common varieties of legumes are chickpeas, soybeans, lentils, peas, kidney beans, Peanuts, etc.
- Chickpeas help reduce post-meal blood sugar and help in increasing insulin secretion. This can benefit diabetic patients. Hummus made from chickpeas can able to reduce the constipation of food.
- Lentil soup is rich in protein and acts as a good additional ingredient in soups. This lentil soup can provide iron nutrition. So people who suffer from anemia can add legumes to their diet plan.
- Green peas are good in taste and good in nutrition. They contain Vitamin K, antioxidants, protein, fiber, etc which helps in improving good gut bacteria in the stomach. The vitamin K in peas can help maintain bone health and blood clotting in the body.
- Intake of Kidney beans in our diet can help reduce heart-related risks. It also contains folate. Food rich in folate is helpful in the growth of the fetus.
- Peanut which is a nut and legume has a good source of proteins, vitamins, and monosaturated acids in them. Eating peanuts can reduce the risk of death in stroke, cancer, diabetes, etc.
- In most corona camps, patients are offered boiled peanuts to regain strength in the body to fight the viruses.
These are some of the health benefits legumes offer us. So let’s add legumes to our diet and have a tasty and healthy body.