4. Legumes (dried beans and peas)
豆類（干豆類和豌豆）
Legumes are one of the best sources of soluble fiber. They are rich in healthy amounts of iron, magnesium and folic acid. Iron from legumes is especially helpful for people who don't eat meat. Moreover, dried beans and peas are low in fat and high in quality protein, which is a powerful, health-boosting combination.
豆類是可溶性纖維的最佳來源。它們的鐵、鎂和葉酸的含量對身體十分有益。豆類所含的鐵對那些不吃肉的人尤其有益。此外，干豆和豌豆的脂肪低且富含優(yōu)質(zhì)蛋白質(zhì)，這種組合非常棒，能促進身體健康。
Some of the world's most nutrient-dense legumes are:
世界上最有營養(yǎng)的豆類有：
Black beans
黑豆
Dried peas
干豌豆
Garbanzo beans (chickpeas)
鷹嘴豆
Kidney beans
蕓豆
Lentils
扁豆
Lima beans
利馬豆
Miso
味噌
Navy beans
青豆
Pinto beans
斑豆
Soybeans
黃豆
Tofu and Tempeh
豆腐和豆豉