4. Legumes (dried beans and peas)
豆类（干豆类和豌豆）
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.
豆类是可溶性纤维的最佳来源。它们的铁、镁和叶酸的含量对身体十分有益。豆类所含的铁对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优质蛋白质，这种组合非常棒，能促进身体健康。
Some of the world's most nutrient-dense legumes are:
世界上最有营养的豆类有：
Black beans
黑豆
Dried peas
干豌豆
Garbanzo beans (chickpeas)
鹰嘴豆
Kidney beans
芸豆
Lentils
扁豆
Lima beans
利马豆
Miso
味噌
Navy beans
青豆
Pinto beans
斑豆
Soybeans
黄豆
Tofu and Tempeh
豆腐和豆豉