Lean vegetarian protein is best found in beans, lentils, and other nutrient-rich legumes. Legumes have high-quality carbohydrates that are nutrient-dense in fiber, vitamins, and minerals. In particular, they frequently have significant levels of soluble fiber, folate, magnesium, iron, and potassium. These heart-healthy nutrients can lessen your risk of coronary artery disease, diabetes, and osteoporosis as well as cholesterol, triglycerides, and blood pressure. Particularly soluble fiber makes you feel fuller for longer, making it a useful weight loss supplement. Numerous studies indicate that folate can enhance memory and mood. In addition to preventing migraines, potassium and magnesium also help to decrease excessive blood pressure.
Legumes can also provide extra minerals like zinc or vitamin B6. Zinc is a mineral that supports tissue growth and repair and supports healthy skin and hair. The retina of the eye contains this mineral, which aids in preventing macular degeneration. In addition to preserving healthy hair, vitamin B6 guards against memory loss associated with aging.
Despite the numerous health advantages of beans and other legumes, some with Irritable Bowel Syndrome (IBS) are particularly sensitive to the fiber in legumes and feel uncomfortable after eating them. Therefore, you should minimize them in your diet if you have IBS and they cause you problems.
The majority of beans are rich in protein, soluble fiber, folate, magnesium, and potassium. Black beans, kidney beans, lima beans, navy beans, pinto beans, white beans, soybeans (edamame), and garbanzo beans are typical varieties of beans (chickpeas). Black beans are a good source of protein, soluble fiber, folate, potassium, iron, and other nutrients that are helpful for the heart. They can prevent migraine headaches since they are high in magnesium.
Kidney beans also have vitamin C, an antioxidant that is necessary for the synthesis of collagen, an element of cartilage, in addition to their other heart-healthy elements. This vitamin supports healthy skin and hair as well as the prevention and management of arthritis. It has also been demonstrated that vitamin C can aid in lowering the risk and development of macular degeneration. Niacin, a B vitamin that may help prevent cataracts, is also present in kidney beans. They are also high in magnesium, like black beans, which may provide extra health benefits for those who have migraines.
Both lima beans and garbanzo beans are rich in zinc. In addition to zinc, garbanzo beans have high levels of folate and magnesium, which can help prevent migraines.
White beans can aid in maintaining healthy bones and reducing PMS symptoms because they are a good nondairy source of calcium. Additionally, they contain a lot of quercetin, an antioxidant anti-inflammatory that helps manage and prevent arthritis as well as prevent memory loss.
The majority of legumes, including lentils, split peas, black-eyed peas, and others, are rich in soluble fiber, lean protein, folate, magnesium, potassium, and zinc. Additionally rich in iron and folate, lentils also contain vitamin B6. Split peas, black-eyed peas, and lentils are all high in potassium, a mineral that lowers blood pressure and guards against osteoporosis.
Black beans, navy beans, pinto beans, kidney beans, white beans, lima beans, garbanzo beans (chickpeas), split peas, lentils, soybeans (edamame), and black-eyed peas are a few of the best legume dietary sources.
PDO I Kimberly Tanador, RND
References:
What are the health benefits of beans?
https://www.medicalnewstoday.com/articles/320192
Why Beans Are Good for Your Health
https://www.webmd.com/diet/ss/slideshow-why-beans-are-good-for-health
6 Foods that Lower Cholesterol
https://joybauer.com/photo-gallery/best-foods-for-high-cholesterol/
6 Foods that Help Lower Blood Pressure
https://joybauer.com/photo-gallery/best-foods-for-high-blood-pressure/bananas/
Food Cures for Type 2 Diabetes
https://joybauer.com/type-2-diabetes/
