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LEGUMES

At least 2 servings/week


Legumes do not contain vitamin B12 or D, complete protein, heme iron, or omega-3 fats EPA/DHA;
  and rarely contain calcium

Beans — for complex carb, protein, soluble & insoluble fiber, vitamins B1, B3, B6, B9, iron, magnesium, potassium, zinc, phosphorus, calcium, phytochemicals including polyphenols, saponins, tannins

Chickpeas

High protein, fiber, manganese, magnesium, phosphorus, zinc, iron, copper, potassium, selenium, vitamins B1, B6 & B9

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Lentils — for complex carb, protein, soluble & insoluble fiber, vitamins B1, B3, B5, B6, B9, iron, magnesium, potassium, zinc, phosphorus, copper, manganese, phytochemicals including polyphenols, saponins, tannins, flavonoids

Peas — for complex carb, protein, soluble & insoluble fiber, vitamins B1, B3, B5, B6, B9, iron, magnesium, potassium, zinc, phosphorus, copper, manganese, phytochemicals including polyphenols, saponins, tannins, flavonoids

Groundnuts — for complex carb, protein, soluble & insoluble fiber, monounsaturated & polyunsaturated fat (peanuts), vitamins B1, B3, B5, B6, B9, & E, iron, magnesium, potassium, zinc, phosphorus, copper, manganese, calcium, phytochemicals and antioxidants