The benefits of beans for health are very diverse. These cheap and easy to find vegetables have good nutritional content to increase endurance, lose weight, and prevent a number of diseases.
There are various reasons to include beans in your daily menu. Starting from the economical price, easy to get, tastes good, until it can be processed in various ways, such as sauteed, boiled, or steamed. In addition, the benefits of beans for health are also not inferior to other vegetables, you know!
Nutritional Content of Beans
The benefits of beans are obtained from the nutritional content in them. Beans are known as a food source of fiber, folate, manganese, and vitamin C which is good for the body.
In every one cup (about 100 grams) of beans, there are nutrients as follows:
- 35 calories
- 3 grams of fiber
- 2 grams of protein
- 5 mg of carbohydrate
- 12 mg of vitamin C
- 43 micrograms of vitamin K
- 33 micrograms of folate
- 690 IU of vitamin A
Beans are also rich in minerals, especially manganese. Other mineral content in beans is calcium, iron, magnesium, phosphorus, potassium, and zinc.
Benefits of Beans Based on Nutrient Content
Based on the nutritional content, here are some of the health benefits of beans:
1. Maintain heart health
The content of fiber and antioxidants in beans is useful for maintaining healthy heart and blood vessels. Research shows that people who regularly eat healthy foods, including beans and nuts, are at lower risk for heart and blood vessel disease.
2. Healthy digestive tract
Beans contain complex carbohydrates and fiber which are good for digestion, because they can help stimulate bowel movements while preventing constipation. Beans are also good for people on a diet, because they are low in calories and contain no fat, but are high in fiber which can make the body feel full longer.
3. Strengthening the immune system
Vitamin C in beans acts as an antioxidant that can ward off cell damage caused by free radicals, boost immunity, and is important in the formation of collagen.
4. Maintaining eye health
One cup of raw beans contains about 15 percent of the recommended daily nutritional value of vitamin A. Vitamin A itself is beneficial for maintaining eye health, reproductive organs, strengthening the body's immune system, and preventing cancer.
5. Has other health benefits
There are still many nutritional content of beans that are very beneficial for health, such as:
- Folate is good for fetal health and prevents birth defects.
- Manganese, which can help maintain body metabolism, bone health, and accelerate wound healing.
- Vitamin K, which plays an important role in blood clotting. Vitamin K is also needed for bone formation and protect bones from osteoporosis.
In addition to the various benefits above, beans are also good for the diet, especially for diabetics, because they do not contain fat, are high in fiber, and have a low glycemic index.
When buying beans, choose a bright color and feels solid when pressed. If not processed immediately, store it in plastic and put it in the refrigerator. So that the benefits of beans are more optimal, it is advisable to process beans properly to maintain the nutritional value. The easiest way to process beans is by boiling or steaming, then add a little lemon water and olive oil, as well as salt and pepper to taste.
Comments
Post a Comment