Legumes are generally known to have great benefits, but what do you know about black beans? Black beans are characterized by amazing food content, so let us know more about its many benefits in the following article.
Black beans are a member of the family of legumes useful and important for health, what is the burden of black beans for us benefits and nutritional values?
Benefits of black beans
This type of beans has many important benefits, which may make them a food treasure.
1. Maintain bone health
Black beans contain many important nutrients for bone health and strength, such as iron, phosphorus, calcium, magnesium, copper, zinc.
While phosphorus and calcium are important in strengthening and strengthening bone structure, iron and zinc play a pivotal role in maintaining bone strength and elastic joints.
The bones are:
*99% of calcium stock in the body.
*60% of the magnesium stock in the body.
*80% of the phosphorus stock in the body.
2. Lowering high blood pressure
Taking care to reduce sodium intake daily is essential to maintaining normal blood pressure levels. Black beans are characterized by their very low sodium content.
Black beans are rich in nutrients, such as potassium, calcium and magnesium, which play an important role in lowering blood pressure naturally.
3 - control diabetes
Studies have found that people with type 1 diabetes, who follow a diet rich in fiber, usually have lower blood sugar levels than others.
Black beans may also help people with type 2 diabetes improve their blood sugar and insulin levels.
One cup of black beans contains about 15 grams of fiber, with the recommended daily ration of fiber 25 grams.
4. Protection against heart disease
Black beans help to promote heart health especially because of the following:
*Its high content is: fiber, potassium, folic acid, vitamin B6.
*They are completely free of cholesterol.
These factors all contribute to reducing the chances of developing cholesterol and heart disease in general, as follows:
Vitamin B6 helps prevent the accumulation of certain compounds in the body (Homocysteine), which may cause damage to blood vessels and heart problems.
Black beans contain two compounds (Quercetin, Saponins) which help in:
*Maintain regular heart movement.
*Reduce the chances of atherosclerosis.
5. Combating cancer
Black beans contain selenium, which is not usually found in most of the fruits and vegetables we know. Selenium plays a role in:
*Help liver enzymes to clean the body of some types of cancer-causing toxins.
*Slow down the growth of tumors in the body.
*Prevent cancer cells from multiplying, multiplying and spreading in the body.
*Generally, fiber obtained from legumes, such as black beans, contributes to reduced chances of colon cancer.
6. Promote digestion
Due to its high fiber content, black beans help:
*Prevent constipation.
*Organize digestion and waste disposal operations.
*Maintaining the overall health of the canal.
*Provide the necessary food for beneficial intestinal bacteria.
7. Weight loss
Dietary fiber is an important factor in overall weight loss. Fiber-rich food helps:
*Feeling fuller for longer.
*Curb appetite.
*Reduce the amount of calories consumed daily.
Several studies have indicated that the consumption of plant foods rich in fiber such as black beans:
*Reduces the chances of disease, such as obesity, diabetes and heart disease.
*Helps to enhance the health and appearance of skin and hair.
*Helps increase energy levels.
The nutritional value of black beans
Each half cup of cooked black beans contains:
- 7.52 g protein.
- 0.46 grams fat.
- 20.39 grams of carbohydrates.
- 7.5 grams of fiber.
- 0.28 g of sugar.
- 23 mg of calcium.
- 1.81 milligrams of iron.
- 60 mg of magnesium.
- 120 mg of phosphorus.
- 305 mg of potassium.
- 1 mg of sodium.
- 0.96 milligrams of zinc.
- 0.21 milligrams of thiamine.
- 0.434 mg of niacin.
- 128 mg of folic acid.
- 2.8 mg of vitamin K.
Black beans also contain a large amount of many compounds with antioxidant properties.
Cautions
Legumes in general, including black beans, contain complex sugars that are difficult for the body to digest, which may cause some puff and gas when ingested.
So we recommend following these tips to mitigate these annoying side effects:
*Start by gradually including legumes in your diet.
*Soak the grains for longer in the water before cooking.
No comments:
Post a Comment