The Key to Healthy Eating: Legumes

According to experts, the best way to protect and strengthen immunity during the pandemic process is through proper nutrition. However, proper nutrition practices vary for certain age categories. So, how should different age groups be fed to strengthen the immune system?


In the fight against the pandemic, besides personal hygiene and social isolation, a strong immune system is of great importance. Scientists agree that the effects of the COVID-19 pandemic are less common, especially in individuals with strong immunity. For this reason, it draws attention to the importance of keeping the immune system strong by paying attention to healthy nutrition during this epidemic period. Food Engineer Ece Duru listed her healthy nutrition recommendations as follows: 

How should the daily diet of adults be?

“An adult can consume 2-3 portions a day from the legumes, meat and egg group. Foods in this group are interchangeable and complementary foods when necessary. Those who are in growing age and pregnant and breastfeeding women can consume 1 portion of the daily portion required. In this way, the increasing need for energy and nutrients due to their special conditions is met. Protein needs can be met by consuming legumes, eggs and fish, which are a good source of vegetable protein.

Protect your gut with fiber-containing foods

Pulp; It reduces the risk of diabetes, cancer and coronary heart disease and has therapeutic properties in the elderly with this disease. It prevents constipation and is important in regulating intestinal activities. In ensuring adequate pulp intake in the elderly; legume meals should be consumed 2-3 times a week, consumption of vegetables and fruits should be increased, and brown bread (rye, whole wheat, whole wheat) bread should be preferred.

Dry legumes can be fed to babies from the 9th month.

From the 9th month, it is also important to give legumes containing vegetable proteins such as chickpeas, soy beans, kidney beans, lentils, dried beans, mung beans, and black-eyed peas. Dried legumes are also rich in iron and vegetable proteins. Beans, kidney beans, kidney beans and chickpeas etc. Before cooking, it should be soaked in water for 8–12 hours and degassed by softening. If the wetting water is poured, boiled thoroughly in a sealed pot, and the shell is separated after cooking, its gas-forming effect is greatly reduced.

Grain support for healthy upbringing of children and young people

It is very important to ensure diversity in nutrition as well as getting the macro and micronutrients that children and young people need for their growth and development in order to strengthen their immune systems through nutrition. Carbohydrate is one of the macronutrients required to provide the energy needed by the body. However, instead of simple carbohydrates such as sugar, it is necessary to prioritize complex carbohydrates rich in fiber. Whole grain products such as oats, whole wheat, bulgur and rye should be consumed in every main meal.



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