What Makes Legumes Essential in Biology and Nutrition?
Legumes are a type of vegetable which belong to the Fabaceae or Leguminosae family. They can be eaten in several ways, such as in soup, like cooked vegetables, in salads, roasted, ground into flour or powders, canned, frozen, and any other way if you're looking to get creative. Some examples of legumes vegetables are beans, peas and lentils. They are also incredibly beneficial for our health in several ways, such as preventing and reversing many physical problems and generally keeping our bodies healthier. We will talk a bit more about legumes benefits on our health and happiness later. Before we do that, however, let us take a look at the different types of legumes and some legumes examples.
Legumes Examples
Here's a legumes list of examples to be slightly more explicit about the different types of legumes.
Peanuts
Peanuts are also called groundnuts, and they belong to the legume family, unlike tree nuts that grow above the ground. While the make-up of peanuts is more similar to tree nuts, they are still part of the legumes family because of their growth pattern and nutritional benefits.
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Chickpeas
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Chickpeas can be of two types, both of which can be distinguished by the size of the seed, the shape and the colour. Desi chickpeas are small, wrinkled and are brown, yellow, orange, black or green. Kabuli chickpeas are nuttier in flavour, round and white-ish in colour. In India, you would know chickpeas as 'chole'.
Beans
Everywhere around the world, people eat beans in different styles and forms. There are various types of beans across the globe; let's get into them.
Adzuki beans - round, red beans whose paste is used in Asian pastries and cakes. It is an example of sprouted legumes too.
Black beans - black, oval beans traditionally used in Mexican and Brazilian cuisine.
Borlotti beans - nutty cream coloured beans with red specks that turn brown when cooked.
Cannellini beans - white beans shaped like kidneys and taste nutty.
Edamame beans - young soybeans that are soft to touch.
Faba/Fava beans - also called broad beans and are cream coloured, oval, flat beans.
Great Northern beans - grainy and nutty beans.
Lima beans - also called butter beans because of their texture of white and flattened.
Mung beans - green, egg-shaped beans native to India and Myanmar.
Navy beans - haricot beans that are small, oval and white.
Pinto beans - cream coloured and speckled with brown.
Red kidney beans - deep red kidney shaped beans. In India, we call this 'rajma'.
Peas
Peas come in several shapes, colours and forms. Pods are the legumes fruits of the pea family. There are five main types of peas that are:
Blackeyes peas - cream coloured with a black spot.
Blue peas - round, green peas.
Dun peas - dimpled, greenish-brown.
Maple peas - round with a brown speckled coat and a yellow inside.
White peas - round white coat and yellow inside, usually used for pea flour.
Lentils
Lentils and lentil flour can be used to make a variety of food. In India, lentils are primarily used to make 'dal', but they also have other uses. Lentils that are yellow and red are commonly used in dals in India. Green lentils and French lentils are more widely used to make a variety of other dishes.
Lupins
Lupins are incredibly versatile legumes that can be used in tonnes of different dishes. This includes flakes, kibble, semolina, porridge, smoothies, soups, salads, snack bars, granola, and when made into flour, even bread and other baked goods.
Difference between Legumes and Pulses
Although the names "legumes," "pulses," and "beans" are pretty commonly and frequently interchanged, legumes refer to the complete plant, whereas the pulse relates only to the edible seed of that plant. For example, the legume includes the leaves, stems and pods of the entire plant. On the other hand, the vibrations consist of just the seeds, and these could be those such as beans, peas, and lentils. Some examples of pulses are dal, chickpeas and baked beans.
Legumes Benefits on Health
One of the most significant legumes benefits on health is that they are incredibly high in amino acids. This is why they are essential to our daily diets because they are the building blocks of protein. A good amount of legumes in the diet leads to a better and more well-balanced diet that will help us build and maintain protein in our bodies.
Aside from containing loads of amino acids, legumes' benefits also include being rich in vital nutrients, vitamins and minerals that our bodies need for daily functioning. Some of the essential nutrients include the following:
Zinc: A necessary nutrient for immune function, the healing and scabbing of wounds, blood clotting, thyroid, maintenance of vision, and it also helps empower the body against viruses.
Iron: The body uses iron primarily to make haemoglobin, which is the protein that carries oxygen through the bloodstream. Iron is vital for the growth and development of one’s body..
Magnesium: Magnesium has several positive effects on the body as well as the mind. It makes the body less immune to several diseases, including blood pressure, heart and mental health problems, among others.
Antioxidants: These delay damage to the cells, including when the body is sick or has suffered an injury. Not only do they protect the body from severe damage, but antioxidants also help repair the same.
Others: In general, legumes have significant health benefits. They help reduce general fatigue and weakness and help in muscle growth and development, among others.
Your body uses the iron you get from eating healthy to make haemoglobin, an important protein required in the production of red blood cells, and myoglobin, a protein that provides oxygen to muscles.
Many legumes are high in amino acids and proteins. They're full of nutrients, vitamins and minerals. Beans contain vital nutrients such as zinc, iron, magnesium, fibre and folate which protect various organs of your body. They're rich in antioxidants.
FAQs on Legumes: Definition, Examples & Biological Importance
1. What is the biological definition of a legume?
In biology, a legume refers to any plant in the Fabaceae (or Leguminosae) family, or the fruit or seed of such a plant. The defining characteristic of a legume's fruit is that it is a pod, which is a simple, dry fruit that typically splits open along two seams when ripe to release its seeds. These plants are particularly noted for their ability to form a symbiotic relationship with nitrogen-fixing bacteria.
2. What are some common examples of legumes?
Legumes are a diverse group of plants used globally for food and agriculture. Common examples can be grouped as follows:
- Beans: Includes soybeans, pinto beans, kidney beans, and black beans.
- Peas: Includes green peas, snow peas, and chickpeas (garbanzo beans).
- Lentils: Such as brown, green, and red lentils.
- Other Key Examples: Peanuts, alfalfa, and clover are also well-known members of the legume family.
3. What is the main biological difference between a legume and a pulse?
The primary difference is one of scope. The term legume refers to the entire plant from the Fabaceae family, including its leaves, stems, and fruit (the pod). The term pulse, however, specifically refers only to the dried, edible seed from within the legume pod. Therefore, all pulses come from legumes, but not all parts of a legume are pulses. For instance, fresh green peas are considered a vegetable, while dried peas are classified as a pulse.
4. What is the ecological importance of leguminous plants?
The key ecological importance of legumes is their role in nitrogen fixation. They form a symbiotic relationship with soil bacteria known as Rhizobium, which reside in nodules on the plant's roots. These bacteria are capable of converting inert atmospheric nitrogen (N₂) into ammonia (NH₃), a form that plants can absorb and use. This process naturally enriches the soil, improves its fertility, and reduces the dependence on synthetic nitrogen fertilisers in agriculture, making it a cornerstone of sustainable farming.
5. How does the symbiotic relationship between legumes and Rhizobium bacteria actually work?
This relationship is a classic example of mutualism, where both organisms benefit. The legume plant provides the Rhizobium bacteria with shelter inside its root nodules and supplies them with carbohydrates (sugars) for energy. In return, the bacteria perform nitrogen fixation, converting atmospheric nitrogen into a usable form for the plant. The plant then absorbs this fixed nitrogen to synthesise proteins and support its growth, a process that would otherwise be limited by nitrogen availability in the soil.
6. From a botanical standpoint, why is a peanut classified as a legume and not a true nut?
A peanut is classified as a legume because it is the edible seed of a plant from the Fabaceae family that grows inside a pod. A true nut, such as an acorn or a chestnut, is a hard-shelled fruit of a plant that does not split open to release its seed. In contrast, the peanut pod is the fruit of the plant, which develops underground (a rare trait called geocarpy). Because its structure is a seed contained within a pod, it fits the botanical definition of a legume, not a nut.
7. What is the nutritional importance of including legumes in a human diet?
Legumes are a nutritional powerhouse and fundamentally important for a balanced diet. Their key benefits include:
- High Protein Content: They are one of the best sources of plant-based protein, crucial for tissue repair and muscle building.
- Rich in Dietary Fibre: The high fibre content aids digestion, promotes satiety, and helps regulate blood sugar levels.
- Complex Carbohydrates: They provide a slow, sustained release of energy.
- Packed with Micronutrients: Legumes are an excellent source of essential minerals like iron, potassium, magnesium, and folate.
