Nuts, beans, soy, seeds: health and sustainability

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This chapter examines the nutritional composition of beans, peas, and lentils (legumes) as well as nuts and seeds and pulses, noting their vitamins, minerals, and phytonutrients (like polyphenols) while explaining that most humans do not eat enough for optimal health and longevity. It describes the role of legumes in sustainable farming due to nitrogen fixation, which enriches soil and reduces the need for synthetic fertilizers, critical in regenerative agriculture. It reveals how legumes, nuts, and seeds impact weight, obesity, cardiovascular health, diabetes, cancer, longevity, and heart disease, particularly when part of a plant-based diet. It highlights soybeans and tofu, emphasizing its complete protein profile and phytoestrogens (isoflavones) while combating misinformation about its role in breast cancer and illustrating its beneficial role on longevity in the Blue Zones and traditional Japanese diets. Finally, it discusses why beans produce gas (and how to prevent it) and reviews the science on peanut allergies.