Black beansThe scientific name of (Phaseolus vulgaris). Technically, it is one of 500 members of the kidney bean family.
About 7 000 years ago, black beans It was considered an important food for Central and South Americans. Therefore, it is still widely consumed in American cuisine.
Black beanshas incredible health benefits for the body. It is rich in protein, fiber, flavonoid antioxidants, and because it contains omega-3 fatty acids, it provides benefits from this.
In this text benefits of black beans and nutritional information will be given.
Nutritional Value of Black Beans
Lif
Black beans lifrich in terms. One bowl serving contains 15 grams of fiber. Soluble fiber is beneficial for bowel functioning and preventing constipation. On the other hand, this type of fiber reduces cholesterol and blood-glucose levels.
Black beans Fibrous foods such as fiber make you feel full for longer and prevent overeating, because you have to chew them for longer due to their fibrous structure. Therefore, it helps to lose weight.
Not only that, fiber also reduces the chances of getting cancer diseases such as colorectal cancer.
Antioxidants
There is a wide variety of antioxidants that can be found in nature and benefit different parts of the body. One of the foods rich in antioxidants, black beansd.
Antioxidantshelps balance free radicals that damage cells. In addition, such foods reduce heart disease and different types of cancer.
The body gets most of the antioxidants it needs from what we eat. Vitamins A, C and E, polyphenols and other certain minerals such as selenium, antioxidants strengthen our immune system.
It can prevent a person from getting HIV infection. A study conducted in October 2012 showed that vitamin C can help prevent breast cancer in women.
Antioxidants also provide anti-aging effects. A link has been found between symptoms such as delaying the aging process and memory loss.
Black beansprotein rich in terms. Therefore, it is one of the foods preferred by vegans. Compared to lean meat, black beansThe protein in contains some saturated fat and zero cholesterol.
ProteinIt is essential for growing and building lean muscle mass. On the other hand, those who want to lose fat should also pay attention to their protein intake.
Amino Acids and Molybdenum
Black beans amino acids and molybdenum rich in vitamins, they help our nervous system to function properly. One of the specific vitamins found in these beans is folate, also known as vitamin B9.
These play an important role in regulating certain amino acids needed by our nervous system.
Without Vitamin B9, individuals develop neurodegenerative conditions such as Alzheimer's disease and Parkinson's disease. In addition, molybdenum provides a better functioning of 7 enzymes in the body.
Finally, studies have shown that taking this mineral regularly can reduce impotence and erectile dysfunction for older men.
Vitamin B1
Vitamin B1 or thiamine increases energy production. Black beansIt is great for people with vitamin B1 deficiency to reduce problems with the nervous system, heart and digestive system.
Another important role of vitamin B1 is its support to the nervous system. The structure and integrity of the cells in the brain are protected with vitamin B1. In this case, it prevents brain damage, especially in young children with brain development.
Black Beans Benefits
Maintaining bone health
Black beanshigh amounts of iron, phosphorus, calcium, magnesium, manganese, which promote building and protecting boneVirginve zincIt contains.
Both calcium and phosphorus are important to our bones. On the other hand, iron and zinc also play an important role in maintaining bone health.
Magnesium plays an important role in protein synthesis, nerve function, blood sugar control, neurotransmitter release, blood pressure regulation and energy metabolism.
Ironprovides oxygen support to the body. This is when it is sent to red blood cells with components of hemoglobin, the ideal carrier of oxygen.
If a person consumes less than the standard amount of iron, the body's ability to withstand intense training will be reduced.
In addition, reduced blood counts in the body will lead to the breakdown of important nutrients such as vitamin B12, folate, copper, and vitamin A.
Regulation of blood sugar
Black beansHelps balance blood sugar levels with the combination of protein and fiber found in it.
Compared to other dietary sugars, protein and fiber move at moderate speed. This results in stable movement of our digestive tract that makes it easier to break down food components and prevents blood sugar spikes.
Studies in terms of type II diabetes, black beanshas shown that it can reduce the activity of alpha-amylase enzymes in our body.
Prevention of heart disease risk
Black beansThe fiber, potassium, folate, vitamin B6 and phyllonutrium content in the blood sugar prevents heart disease by reducing the risk of getting too much cholesterol from blood sugar.
Both vitamin B 6 and folate stop homocysteine development. Too much homocysteine intake damages blood vessels which will eventually lead to heart disease.
On the other hand, quercetin and saponin components help protect the heart. QuercetinIt is an anti-inflammatory component that reduces the risk of atherosclerosis and protects the damage caused by LDL cholesterol.
In addition, the study has shown that saponins have the ability to lower blood lipid and cholesterol levels in our bodies.
Improving digestion
As mentioned above, black beansIt is rich in fiber that facilitates digestion.
In addition, fiber is like a broom of the digestive tract that sweeps away all waste to prevent unstable bacteria in the intestinal flora. It also prevents digestive conditions like constipation, IBS, and much more.
Different researchers have proven that fiber has the ability to prevent colon cancer due to obstruction. In addition, it also maintains the body's normal pH level, ensuring a balanced level of acid and alkali.
Helps to lose weight
Black bean calories Provides 100 calories per 338 grams. It also prevents you from overeating due to the fiber it contains. This means that you will not consume unnecessary snacks with extra calories.
Because it contains fiber, keeps it full and contains a reasonable amount of calories black bean diet It is a food source that can be preferred by those who do.
Unlike other foods, all year round black beans can be found. Canned Black Beans If you are considering purchasing, choose sodium-free products and thoroughly strain and wash the beans to remove their sodium content.
Dry black beans If you are going to cook, wash thoroughly to remove dust and other debris, soak in clean water about eight to ten hours before cooking.
Black Bean Damages
All legumes contain complex sugar galactans that are difficult for the stomach to digest. In other words, if you consume too much, you may experience intestinal gas and stomach pain.
Black beans Contains purine. Excessive consumption of this ingredient can lead to health problems such as gout and kidney stone formation. Apart from beans, you should minimize or balance other foods that contain purines.
Some people experience digestive upset when eating beans due to their high fiber and starch content. If it causes such discomfort for you, soak dry black beans before cooking and soak them overnight.
This helps take away some of the compounds that can cause digestive problems, including gas and bloating.
As a result;
Black beans It is a food that provides significant benefits. These little beans have great benefits, such as helping our digestive system function well, reducing the risk of developing diseases such as cancer, diabetes, health conditions and unhealthy bones, maintaining balanced components of our body, and even losing weight.
