Beans: 29 Nutrition Facts And Health Benefits

1. Beans help improve heart health.

Beans can have a positive impact on your health by replacing high-cholesterol meat or other protein sources. Lowering cholesterol is one way to lower your risk of heart disease and improve the health of your heart. Beans are one of the healthiest soy varieties you can use as a protein source, and they have slightly less fat and saturated fat than other soy varieties, but they have similar amounts of fiber and protein.

The high levels of magnesium in beans act on cholesterol, which helps fight heart-related diseases such as strokes, vascular disease, arterial clots, and heart attacks.

Beans are also rich in potassium, another important nutrient known to regulate blood pressure levels.

2. Beans help prevent colon cancer.

Studies have shown that people who eat beans regularly, such as kidney beans, may be less likely to develop colon cancer. The fiber in soybeans plays a positive role in regulating cell growth in the colon, which can help reduce the risk of developing colon cancer.

3. Beans have glycemic control properties.

Soy is a low glycemic food, so it does not cause spikes in blood sugar when ingested. It can also help alleviate the effects of foods that raise blood sugar.

For example, eating beans or other regular beans with rice can slow the rate at which the rice is digested. This means that carbohydrates are slowly broken down and absorbed in the gut, avoiding sudden spikes in sugar.

Soy also contains soluble and insoluble fiber that prevents blood sugar spikes. Insoluble fiber can also help lower cholesterol levels. High cholesterol is another problem for people with diabetes. Therefore, beans can be a good food for a diabetic diet.

4. Beans are great for weight control.

Beans are beneficial for weight management. Many people struggle with diet, especially when they adopt a low-carb diet. Eating a diet rich in fiber can be an alternative to lose weight. Because they are full of fiber, you will feel full longer and avoid overeating. Studies have shown that consuming soy as part of a high-fiber diet can help you lose weight.

5. Beans are good for digestion.

Beans have digestive health benefits. Beans are rich in soluble and insoluble fiber. Fiber helps promote digestive health and intestinal regularity. But be careful, as too much can cause problems like gas and flatulence.

6. Beans are high in essential minerals.

Beans are rich in blood-forming iron and phosphorous, which play an important role in healthy bones and teeth. It also contains vitamin K, which protects the nervous system from free radical damage.

7. Beans have cholesterol lowering properties.

Beans are rich in soluble fiber. While we know that soluble fiber can help promote digestion, not many people know that it can also help lower unhealthy LDL cholesterol.

8. Beans help improve memory.

Beans have memory-enhancing benefits. Rich in vitamin B1, which contributes to healthy cognitive function. Sufficient levels of vitamin B1 aid in the synthesis of acetylcholine (an important neurotransmitter), which ensures proper brain function and improves concentration and memory. It also helps slow the progression of Alzheimer’s and dementia.

9. Beans help generate energy.

The manganese in beans is fundamentally important for your body’s metabolism to break down nutrients for energy.

10. Beans have antioxidant properties.

One of the many benefits of beans is that they have antioxidant properties. Manganese helps the body’s antioxidant defenses to destroy harmful free radicals in the body. Therefore, kidney beans fall into the category of foods rich in antioxidants.

11. Beans are rich in protein.

Beans are rich in protein. It is a good substitute for meat for vegetarians. By adding beans to your diet, you can provide your body with protein without adding meat or other foods.

12. Beans have natural detoxifying properties.

Beans also have antidote benefits. Today, many foods contain preservatives that contain sulfites. High sulfite content is known to be toxic to the body. The molybdenum present in beans helps detoxify the body of sulfites. It is also beneficial for people with sulfite allergies, as regular consumption of beans reduces allergy symptoms.

13. Beans help prevent high blood pressure.

Beans are a good source of potassium, magnesium, soluble fiber, and protein, which can help lower high blood pressure. Together, these factors help maintain normal blood pressure. Potassium and magnesium dilate arteries and blood vessels and ensure smooth blood flow.

14. Beans help relieve constipation.

Beans have constipation relief benefits. Insoluble fiber increases stool bulk to ensure a smooth bowel movement and helps relieve constipation.

15. Beans are great for boosting immunity.

The antioxidants in beans scavenge free radicals and strengthen the immune system by protecting the cells in our body.

16. Beans have anti-aging properties.

One of the cosmetic benefits of beans is their anti-aging properties. Antioxidants scavenge free radicals and slow the aging of cells. It also reduces wrinkles, treats acne, and nourishes hair and nails.

17. Beans strengthen bones.

The manganese and calcium in beans help strengthen bones and prevent osteoporosis. Folic acid helps maintain bone and joint health, reducing the risk of bone disease and fractures.

18. Beans help reduce migraines.

The magnesium in beans helps prevent migraines and stabilizes blood pressure.

19. Beans help repair tissues.

Vitamin B6 helps tissue growth and repair of skin and hair. It also helps prevent many types of eye degeneration and also helps prevent hair loss.

20. Beans are good for reducing cataracts.

The vitamin B3 in kidney beans has been shown to help reduce and, in some cases, treat cataracts.

21. Beans help relieve rheumatoid arthritis.

The high copper content of beans reduces inflammation in arthritis. Copper also ensures flexibility in ligaments and joints.

22. Beans have properties to relieve asthma.

Beans are also beneficial in relieving asthma. The magnesium in beans has a bronchodilator effect and ensures the smooth passage of air in and out of the lungs. Studies have shown that low magnesium levels can trigger asthma.

23. Beans help prevent cancer.

Beans are an excellent source of antioxidants that help fight cancer. They are also rich in fiber, which is good for fighting various forms of digestive system cancer.

One study linked a high intake of flavanols with a reduced risk of cancer. Soy is high in flavanols, which can help cancer patients. Also, according to the American Institute for Cancer Research, lignans and saponins in beans help fight cancer.

24. Beans are good food for babies.

Another benefit of beans is that they are beneficial for babies. Beans contain essential nutrients that help your baby grow and develop. It is rich in calcium and potassium, which are important for bone strength. It also contains proteins, which are essential components for growth and development.

Also, the folic acid in beans plays an important role in your baby’s brain development.

25. Beans are a good food during pregnancy.

The benefits of kidney beans are that they contain protein, fiber, iron, and antioxidants. All of this is very important, especially during pregnancy. During pregnancy, blood volume increases, so more iron is needed to make more hemoglobin. Iron, along with folic acid, helps your baby’s cognitive development.

The fiber in beans helps the digestive tract function properly during pregnancy. During pregnancy, hormones can interact with the digestive process and cause constipation.

26. Beans can improve the health of the nervous system.

Molybdenum helps in the production of cellular energy and the development of the nervous system. Beans also provide the amino acids, vitamins, and minerals your brain needs. Some vitamins, including folic acid, play an important role in regulating certain amino acids needed by the nervous system. Research shows that a deficiency in folic acid can increase homocysteine levels, which can be a risk factor for neurodegenerative diseases like Alzheimer’s and Parkinson’s.

27. Beans help form blood.

Another benefit of beans is that they help build blood. Copper and iron are essential for the formation of new blood cells. One cup of beans contains 26% and 29% of the recommended daily allowance for iron and copper. Iron deficiency can also lead to anemia.

28. Beans can also help treat acne.

Beans also contain zinc, which plays an important role in maintaining healthy skin. Zinc supports the proper functioning of the sebaceous glands, which help produce sweat. Other than that, the folic acid in beans helps build new skin cells. Generating new cells on a regular basis can help clear pores and reduce breakouts. Therefore, eating kidney beans is beneficial for skin health.

29. Beans help prevent fatty liver.

Beans are also effective in preventing fatty liver. When fat accumulates in the liver, it becomes fatty liver. This can cause obesity problems, high blood pressure, high cholesterol, and other metabolic syndromes.

Fatty liver treatment is based on controlling blood sugar, losing weight, and lowering blood cholesterol levels, such as LDL and triglycerides. Replacing high-fat animal protein with soy can help improve liver health.

Side effects of beans

While kidney beans have many health benefits, raw or undercooked beans are slightly toxic. Beans contain a toxic substance known as vegetable hemagglutinin. This component is commonly found in many grains, but it is particularly high in kidney beans. The main symptoms are vomiting and diarrhea.

Beans can cause problems like flatulence, bloating, and diarrhea in some people. An insoluble fiber in these beans called alpha-galactosidase causes these problems.

  • Calories: 127 Kcal
  • Total Fat: (1%)
  • Sodium: (0%)
  • Total carbohydrates: (8%)
  • Dietary fiber: (26%)
  • Proteins: (17%)
  • Calcium: (2%)
  • Iron: (16%)
  • Potassium: (9%)
  • Niacin: (4%)
  • Pantothenic acid: (4%)
  • Riboflavin: (4%)
  • Thiamine: (13%)
  • Vitamin B6: (9%)
  • Vitamin C: (1%)
  • Vitamin K: (7%)
  • Copper: (27%)
  • Magnesium: (11%)
  • Manganese: (21%)
  • Phosphorus: (20%)
  • Selenium: (2%)
  • Zinc: (10%)
  • Cholesterol: (0%)

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