Hello friends, I Latika Bhojwani , present to you some fascinating facts about the health benefits of Black Beans in this article. This article will give you a comprehensive introduction to the nutritional value of black beans.
Black beans are an excellent food source to include in your diet. Black beans are also known as the turtle beans and are an important member of the family of legumes. They are scientifically called Phaselous vulgaris. It comes in shiny, dark and shell-like appearance.
Black beans are one of the best foods for your health, your budget, and your waistline. Black beans are known as the meat of poor men and they have nourished the world since the beginning of time.
Available throughout the year in dried and canned forms, Black Beans can be used in a variety of applications ranging from salads to stews.
NUTRITIONAL PROFILE OF BLACK BEANS
Black Beans are very healthy for our bodies too, because they have these important nutrients: Vitamin A, Vitamin B1, Thiamin, Molybdenum, Folate,Lots of Dietary Fiber, Tryptophan, Manganese, Protein, Magnesium, Phosphorus, Iron, Carbohydrates, Water, Calcium, Potassium, Zinc, Amino Acids.
A hot bowl of black beans is not only comforting, but offers real health benefits. Lets discover how these tasty legumes help to nurture our body.
HEALTHY BENEFITS OF BLACK BEANS
1. Black beans are rich in fiber, which helps in lowering cholesterol. The soluble fiber content also helps in preventing the rapid rise of blood sugar level after the meal. In other words, the beans provide steady energy, while balancing the blood sugar level. Due to this health aspect, they make an excellent food for people suffering from diabetes, insulin resistance and hypoglycemia.
2. Black beans are rich in the trace mineral molybdenum, which forms a principal part of the enzyme sulfite oxides. This helps in detoxifying sulfites, the preservatives commonly used in prepared foods like salads. If sulfites are consumed in excess by people sensitive to them, they may experience rapid heartbeat, headache or disorientation. In such cases, black beans prove highly helpful, as just a cup of it contains around 172.0% of the daily value of molybdenum.
3. Black beans contain insoluble fiber, which prevents constipation and also increases the stool bulk. Several digestive disorders, like irritable bowel syndrome and diverticulitis, can also be cured by the insoluble fiber present in black beans.
4. Black beans play a great role in bringing down the death rate caused by coronary heart disease. It is not just the fiber, but also the foliate and magnesium present in these beans that makes them heart-benefit food. Foliate helps in keeping down the level of amino acid called homocysteine, which is an intermediate product in the methylation cycle. Magnesium helps in reducing resistance and improves blood, oxygen and nutrients flow in the veins and arteries.
5. The black beans contain polyphenols, which proves beneficial for those with complains of elevated cholesterol. Polyphenols act as antioxidants in the bloodstream, preventing the free radicals from oxidizing cholesterol.
6. Black beans can provide ample iron to the body. This is wanted especially in case of menstruating women, who are at the risk of iron deficiency. Unlike red meat, which is another a good source of iron, black beans are low in calories and fat-free. Due to their rich iron content, they are also very good for pregnant women, growing children and adolescents.
7. The manganese element present in black beans help in energy production and also acts as an antioxidant defense.
8. The black beans are considered to be rich source of proteins which helps in stabilizing blood sugar levels.
9. As we are aware, black beans are not only low in fat, but they’re also quite filling due to their high fiber content, this makes them a satisfying way to reduce hunger cravings which can lead to unhealthy splurges. In this way consumption of black beans helps in reducing weight.
10. Black beans are rich in compounds called protease inhibitors. These compounds have been shown to make it harder for cancer cells to invade healthy tissue, and this may explain some of the cancer protection effects of black beans.
11. Black beans contain Vitamin B6, which is particularly important for pregnant women. A deficiency in Vitamin B6 can lead to improper development of the fetus brain and spinal cord.
12. Black beans provide essential minerals to the body like phosphorus and calcium. Calcium builds bone mass and phosphorous helps in the processing of calcium in the bones.
13. Black beans contain pantothenic acid that is also known as anti-stress vitamin.
14. It contains some amount of zinc that benefits the skin and immune system.
15. It also contains potassium which is considered important for many metabolic and structural functions.
16. The copper content in black beans helps in protecting the skeletal, nervous, and cardiovascular systems.
17. Black beans also aid in preventing impotence in men. Due to age, the sex drives deplete. But eating black beans regularly reduce the risk of depletion in sex drives or impotence.
18. Black beans are also considered to be rich source of carbohydrates.
19. Black beans also help against effects of aging.
20. Black beans can be applied to heal leg cramps.
21. The black beans are also advantageous because once dried, beans are almost imperishable; therefore they have a long shelf life.
1. Black beans contain purines , that, if taken excessively, can cause health related problems for people sensitive to the latter. Purines can be broken down to form uric acid, which if accumulated excessively, leads to gout and formation of kidney stones.
2. Black beans contain polyphenols, which have certain negative aspects. For instance, the polyphenols tannin can bind some of the protein and iron supplied by the beans. This prevents the absorption of these nutrients by the body. However, this effect is minimized if one takes a varied diet, getting protein and iron from varied sources.
With so many health advantages, eating black beans on a regular basis, has got plenty to gain from making them a part of your regular kitchen repertoire.
Hope my research turned out to be healthy to you…
Author’s Brief Bio- Latika Bhojwani, is a Post Graduate in Management with Major Specialization in Marketing and Minor in Finance, presently working as a Free Lancer in a Shipping Agency, also practicing as a Reiki Healer and Tarot Card Reader. Her favorite pastime activities include Crystal Healing/Readings, Hypnosis, Reading, Travelling, Exploring Gadgets.