What are beans?
Beans are a super healthy, versatile, extremely affordable and often overlooked food. Beans are extremely rich in fiber, antioxidants, protein, iron, B vitamins, potassium, magnesium, zinc and copper. Regular bean consumption can greatly reduce the risk of heart disease, diabetes (diabetes), and colorectal cancer. In addition, beans aid weight control. Beans literally increase the feeling of fullness, which reduces excessive intake. With the advancing age, more nutrition and less calories are needed. This is exactly what the beans offer.
What are the benefits of beans?
Let’s examine in detail what are the benefits of beans;
- Beans are a good source of fiber
Fibers help your body feel full. Therefore, there is no need to eat a lot during the day. One of the most important nutrients in a person’s diet is fiber. Fiber keeps your digestive system working properly and also provides great benefits for heart health. Beans are just one example of high fiber. In addition to keeping you full for longer, the high fiber content in beans helps you absorb cholesterol from your digestive system before it is absorbed by your body. In this case, the higher the bean consumption, the lower the cholesterol level. Consuming beans 3-4 times a week controls blood pressure greatly and reduces the risk of heart disease.
- Beans regulate blood sugar levels
If you are in danger of developing diabetes, or if you already have diabetes, you will be very happy to know that beans have a low glycemic index. This means that blood sugar levels will not rise like refined grain products. Since the nutrients in the beans are released into the body slowly, they keep you full and store energy longer than other foods.
- Beans improve heart health
Beans contain fiber for a steady source of energy. They are also rich in water-soluble vitamins, especially thiamine, riboflavin, niacin, and folacin. Folate is vital in lowering homocysteine levels, and if there is not enough folate in the food, homocysteine levels rise, which can severely damage the heart and blood vessels. Additionally, folate beans contain a good amount of potassium, calcium, and magnesium, together with healthy electrolytes and minerals that can help minimize your risk of heart disease and high blood pressure.
- Beans reduce iron deficiency
Iron deficiency is one of the most common problems in humans and one of the main causes of anemia. Beans are rich in iron. You can treat iron deficiency by consuming beans 2-3 times a week.
Beans are full of antioxidants that protect the body against free radicals that can cause cancer and damage cells. A study published in a medical school investigating cancer showed that women who ate 4 or more beans per week had a lower incidence of colorectal polyps, which are precursors of rectal and colon cancers.
- Beans strengthen enzymes
Beans contain copper, an essential mineral to optimize the function of various enzymes that help form the pigment of skin and connective tissues, respectively. This situation provides a healthy body by strengthening enzymes.
- Beans are an excellent source of protein
Those who do not consume red or white meat can consume beans. Beans are a great alternative. There is sufficient protein in beans.
- Beans prevent birth defects
Folate is an essential mineral for pregnant women or those planning to have children. For this, consuming beans helps the baby grow stronger and healthier in the womb.
- Bean is low in fat
Most beans contain no more than 2% to 3% oil and contain zero cholesterol if not processed or prepared with other oil components.
- Beans improve eye health
It consists of beans, zinc, vitamin A and bioflavonoids. Zinc is a nutritious product that benefits our eye health. Its main function is to convert beta-carotene to vitamin A that can be used by the visual system and body. Bioflavonoids are valuable antioxidants that improve eye health by completely neutralizing free radicals that cause serious damage to healthy eye cells. For these benefits, it is recommended to consume beans at least 2 to 3 times a week.
- Bean controls premenstrual syndrome (PMS)
In a clinical study, women who ate large amounts of beans experienced less mood swings and cramps than those who ate the least. Almost all bean varieties are surprisingly good sources of manganese. Therefore, those with PMS are recommended to consume beans.
- Beans strengthen joints
Beans are also rich in vitamin K. Low vitamin K levels are associated with a higher rate of osteoarthritis in the knees and hands. Vitamin K in beans completely eliminates these problems and strengthens joints.
- Beans reduce depression by increasing cognitive function
Meeting your daily folate needs will help you cope better with depression. Adequate folate intake can also prevent increased homocysteine production in your body. Too much of this hormone reduces the blood flow and the comfortable entry of other essential nutrients into the brain. This can disrupt the production of dopamine, norepinephrine, and serotonin. Beans regulate sleep, appetite and mood.
- Beans improve the immune system
The copper found in beans helps keep white blood cells healthy. These important blood cells destroy free radicals in the system and destroy pathogens. It is important to know that the body cannot make white blood cells on its own. This is why copper is needed. Without white blood cells, your body becomes susceptible to infection and disease. This is why copper is essential for a strong immune system.
- Beans Help Control Parkinson’s Disease
Parkinson’s disease is associated with impaired brain motor performance. Beans increase levels of L-dopa, a chemical that boosts the brain’s motor performance. This chemical also works as an excellent neurotransmitter property and alleviates other symptoms of Parkinson’s disease. Experts believe that beans could be an effective alternative to synthetic drugs. Including beans in your food can help prevent Parkinson’s disease altogether. Studies have found that people with Parkinson’s have insufficient folate levels.
Nutritional value and protein value of beans
The nutritional value of beans is calculated based on 1 cup of beans. There are 44 kcal calories in 100 grams of beans. 1 serving, that is, 150 grams of beans, 66 kcal.
| Nutritive value | In 100 grams | 1 serving / 150 g |
|---|---|---|
| Calorie | 44 kcal | 66.0 kcal |
| Carbohydrate | 6.99 g | 1.0 g |
| Fiber | 2.1 g | 3.1 g |
| Protein | 2.2 g | 3.3 g |
| Oil | 0.4 g | 0.6 g |
| Cholesterol | 0.0 mg | 0.0 mg |
| Vitamin A | 0.0 IU | 0.0 IU |
| C vitamin | 16.0 mg | 24.0 mg |
| Potassium | 316.0 mg | 474.0 mg |
| Calcium | 61.0 mg | 91.5 mg |
| Iron | 1.1 mg | 1.6 mg |
The nutritional value of beans and the protein value of beans are very high. Beans are one of the foods that should be consumed thanks to their low calorie content of folic acid, vitamin C, potassium and fiber.
Skin benefits of beans
The benefits and benefits of beans are quite high. Fresh beans rich in vitamins and minerals have benefits for the skin. The benefits of beans for skin are as follows;
- Good for skin blemishes
- Eliminate skin imperfections
- Good for acne
- Moisturizes dry skin
Vitamins in Beans
Beans that are low in calories do not contain cholesterol. Its fiber content is very high. It meets most of the daily protein amount. It is rich in vitamins A, C, K, B6 and folic acid. It contains calcium, iron, manganese, potassium and copper as minerals. Collect most of the vitamins and minerals from the chewing gum.
The benefits of beans for sugar
One of the vegetables that diabetics should consume, beans are recommended for diabetics. Eating beans significantly reduces the risk of diabetes. Experts recommend consuming beans to lower blood sugar.
What are the harms of beans?
While the benefits of fresh beans don’t end with the list, they are rarely harmed. When consumed in excess, it causes gas and bloating. It is recommended to be consumed daily. Children are recommended to eat beans in moderation.
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