Health Benefits of Beans
By Madhusudhan Tammisetti
Protein, antioxidants, fiber, iron, copper, zinc, B vitamins, magnesium, and potassium are abundant in beans. Daily eating beans may help you manage weight and reduce the risk of diabetes and heart disease. Beans make you feel fuller and keep you satisfied for a long time, preventing you from overeating.
A half-cup of beans has about 100 calories. They may cause gas, but this is not a reason to remove them from the diet. Experts suggest eating three cups of beans each week since they are beneficial to your health. The more you eat them, the less you suffer from stomach issues.
Beans are available frozen, dry, or canned and are easy to prepare and store.
Good for Heart Health
Beans are rich in fiber, which provides a steady source of energy. Water-soluble vitamins, particularly folacin, thiamine, niacin, and riboflavin, are abundant in them. Folate is essential for reducing homocysteine levels, and if you don't get enough of it in the diet, homocysteine levels will rise, causing damage to the heart and blood vessels. Furthermore, beans are rich in potassium, magnesium, and calcium, which are healthy minerals and electrolytes that may reduce the chances of getting elevated blood pressure and heart disease.
Rich in Fiber
Fiber makes you feel fuller for longer and helps in controlling your hunger. It's a part of essential nutrients in one's diet since it keeps the digestive system running smoothly and is also beneficial to heart health. Bean varieties that are high in fiber include kidney, black, and pinto beans. Beans' fiber not only keeps you fuller for longer, but it also aids in the absorption of cholesterol in the digestive system before the body can absorb it. This implies that the more beans one consumes, the lower the cholesterol levels. Eating beans four times per week may help you lower the risk of blood pressure and cardiovascular disease.
Good for Eye Health
Many beans include zinc, bioflavonoids, and Vitamin A, which are all beneficial to eye health. Zinc contains a nutrient that supports the vision that's good for the eyes' health. Its primary function is to make Vitamin A from beta carotene into a form that the body and visual system can use. Bioflavonoids function as antioxidants that protect healthy eye cells by neutering free radicals.
Helps in Depression
Meeting the daily folate requirements may help you deal with depression more effectively. An increase in homocysteine synthesis in the body may be avoided if you consume enough folate. Consuming more folate may prevent blood and other essential nutrients from reaching the brain, causing norepinephrine, serotonin, and dopamine, which control appetite, mood, and sleep, to become disrupted.
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