Synopsis

Source of validity: Scientific
Rating (out of 5): 3

Legumes—including beans, lentils, chickpeas, and peas—are commonly recommended for the prevention and management of anemia, particularly iron-deficiency anemia. This recommendation is scientifically justified due to their relatively high iron content compared to many other plant foods. Legumes also provide folate and, in some varieties, modest amounts of vitamin B6, both of which are important for healthy red blood cell production. Multiple studies, including reviews published in journals such as Nutrients and the American Journal of Clinical Nutrition, have demonstrated that diets rich in legumes can improve iron status, especially in vegetarian or low-meat diets. However, it is important to note that the iron in legumes is non-heme iron, which is less bioavailable than heme iron from animal sources. The presence of phytates in legumes can further inhibit iron absorption. Nonetheless, soaking, fermenting, or consuming legumes with vitamin C-rich foods can enhance iron bioavailability. While legumes alone may not suffice as a sole therapy for severe anemia, they are considered a valuable dietary component in anemia prevention and as an adjunct to treatment. Thus, scientific evidence supports their role in supporting anemia, but the overall strength of evidence is moderate (rated 3 of 5), largely due to issues of bioavailability and the necessity of dietary context for optimal benefit.

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