In the world of nutrition, legumes and their positive role in promoting health are often overlooked.
These small and diverse foods—such as beans, lentils, and peas—are not just a source of fiber and protein; they also play a fundamental role in brain health and mood, according to the British newspaper The Telegraph, citing several health and nutrition experts.
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Fiber, Protein, and Essential Minerals
Experts note that regularly incorporating legumes into daily meals can be a simple step toward a healthier brain and a happier life. Dietary fiber supports the gut microbiome, which produces a large proportion of serotonin—a neurotransmitter associated with happiness.
Plant-based proteins also supply the body with essential amino acids needed to produce various neurotransmitters and chemicals that regulate thoughts, emotions, and mental energy.
Nutritionist Rebecca Tobby explains that legumes not only provide fiber but also essential micronutrients vital for brain and immune function, such as potassium, magnesium, iron, and zinc.
She adds: “A recent study showed that people who consumed more than one serving of legumes per week were significantly less likely to have low levels of these minerals,” noting that deficiencies can affect everything from energy levels to immunity, which in turn influences mood.
For her part, Martha Jansen, director at the UK-based legume company Bold Bean, says: “I wish more people realized that regularly eating a handful of legumes can make a real difference. They stabilize blood sugar levels, nourish the gut microbiome, and provide slow-release energy that helps with focus and calmness.”
Fava Beans, Dopamine, and the “Science of Mood”
Interest in legumes increases particularly when it comes to fava beans. Dr. Nadia Mohamed Radzman, a legume biologist at the University of Cambridge, works with the William Templeton Foundation for Young People’s Mental Health to explore how a legume-rich diet can support mental well-being.
She explains that fava beans contain unusually high levels of L-DOPA, a natural chemical that the body converts into dopamine—the neurotransmitter associated with reward, motivation, and cognitive flexibility.
She says: “Some clinical studies have shown that when L-DOPA is administered as a medication to people with certain types of depression, symptoms can improve within weeks, particularly anhedonia, or the inability to feel pleasure.”
Clinical trials involving patients with Parkinson’s and Alzheimer’s diseases have also demonstrated additional benefits of L-DOPA consumption.
How Can Legumes Reduce the Risk of Dementia?
Dr. Oliver Shannon, researcher and lecturer in nutrition and aging at Newcastle University, says: “Some observational studies have shown an association between legume consumption and improved cognitive function or a reduced risk of dementia.”
He points to a study involving more than 130,000 people, which found that replacing just one daily serving of legumes or nuts with processed red meat was associated with about a 20% reduction in the risk of developing dementia.
Brain health with advancing age is closely linked to metabolic and cardiovascular health. Fiber-rich foods such as legumes help stabilize blood sugar levels, reduce inflammation, and support heart function. As Shannon notes, “What benefits the heart usually benefits the brain as well.”
Al Sharq Al Awsat
