Health Benefits of Eating Kidney Beans

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 Kidney Beans are an excellent source of minerals like potassium, iron and Vitamin B1. It is also known for its   dietary fiber and folic acid content. Kidney beans could be a healthy and amazing meat substitute for vegetarians. They are considered as the best and cheap legumes with wide-ranging health benefits. In India, they are known as “Rajma” and form an important part of meal.

 

kidney beans

 

Lowers Cholesterol Levels

Soluble fiber in Kidney Beans helps in reducing the amount of cholesterol you absorb from food. Protein found in Kidney beans is good for you because it doesn’t have saturated fats and cholesterol that many other protein sources contain, such as red meats. These properties of kidney beans give your heart health a healthy boost.   Top 10 Meat Free Protein Sources

 

Aids in Healthy Digestion

Dietary fiber content of Kidney beans provides relief from constipation. It provides a necessary bulk for good digestive health and bowel movements and keeps the digestive system healthy. Make sure that whenever you consume more kidney beans or other legumes, drink more fluids as it will help your digestive track properly utilize the additional fiber. Natural Remedies for Constipation.

 

Good for Diabetics

To manage diabetes, it is important to moderate the rise in blood sugar after meals. Being rich in protein, fiber and slow release carbohydrates, kidney beans are effective in maintaining healthy levels of blood sugar.

They have low Glycemic index, which means that after eating kidney beans, the rise in blood sugar level is low and more gradual. Fruits that Diabetics can Eat.

 

Prevents High Blood Pressure

Kidneys are rich in potassium, magnesium and dietary fiber. All these nutrient contents aids in reducing hypertension or high blood pressure. Potassium and magnesium helps in expansion of arteries and vessels, thus reducing pressure on their wall and in turn ensure healthy flow of blood. Fruit Juice for lowering High Blood Pressure

 

Promotes Bone health

Manganese and calcium content of kidney beans are beneficial for our bones.   These minerals promote the formation of bones and maintain the bone mass and density and thus help in reducing the risk of osteoporosis and arthritis.

Folic acid present in kidney beans helps in maintaining bone and joint health, which reduces the risk of bone diseases and fractures. Top 10 Foods for fighting off Arthritis Pain

 

Aids in Weight Loss

Several studies have shown a link between kidney beans consumption and lower risk of overweight and obesity. Due to its, anti-nutrients, fibers and protein content, kidney beans helps in delaying the digestion and absorption of carbohydrates from the digestive tract.

Cooked kidney beans contain a number of weight loss friendly components, making them an excellent addition to an effective weight loss diet.

 

Fights Off Free Radicals

Kidney beans are rich in anti-oxidants which help in negating the effect the free radicals in the body. Free radicals are responsible for the onset of various chronic and degenerative diseases. Top 10 Foods To Fight Off Free Radicals

 

Powerhouse of Proteins

People, who intend to give up meat, can opt for kidney beans as a substitute. They are rich source of proteins which are healthy and with no saturated fats. Kidney beans when taken with rice, provides an energy boost to our body.

Note: In some people, beans consumption can cause unpleasant bloating, flatulence or diarrhea due to its high dietary fiber content.

 

 

Soy Beans Health Benefits

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Soy Beans are rich source of protein, minerals, fibers and other nutrients including Omega-3 fatty acids. It is an ideal protein source and lactose alternative for vegetarians. Various products including soya milk, soy cheese, soya yogurts are produced from soy beans. There are several potential health benefits of soybeans due to its high nutritional contents.

Soy Beans

 

Lower cholesterol levels

Studies have shown that soya protein isolates tend to be effective in lowering the cholesterol levels. They contain phytosterols that inhibit the absorption of cholesterol by blocking the absorption sites. They are also processed differently in our body as compared to animal proteins.

 

Healthy for Diabetics

Studies have shown that soy beans have been effective in the management of diabetes. They have an ability to increase insulin receptors in the body and thereby help manage the high blood sugar levels.

 

Good for Our Bones

Soy beans contain minerals like calcium, magnesium, copper and zinc, all of which have a vital role in bone health. These minerals prevent the risk of osteoporosis and allow healthy growth of bones and also speeds up healing process of brittle bone.

 

Healthy during Pregnancy

Being rich in Vitamin B complex and high levels of folic acids, they are beneficial for pregnant women. These nutrients in soybeans  ensures lower risk of neural tube defects in infants.

 

Helpful in alleviating symptoms of endometriosis

Studies have shown that phytoestrogens present in soya beans can lower the risk of breast cancer. These compounds also help block the effects of excess oestrogen in female body and even help in balancing out the ratio of oestrogen and progesterone.

 

Promotes Digestive Health

Soy beans are rich in dietary fiber, an essential nutrient to keep our digestive system healthy.  Fiber stimulates healthy bowel movement through  our digestive system and prevent the condition like constipation.

 

Healthy for  postmenopausal women

Women entering the phase of menopause should add soya into their diet to alleviate symptoms associated with menopause. During menopause, body stops to produce estrogen. Phytoestrogens in soya beans act as weak oestrogen, they may help relieve symptoms.

 

Good for Your Heart Health

In addition to protein, soy beans also contain healthy unsaturated fat, which can help in lowering the risk of conditions like atherosclerosis. Fatty acids which are present in soy beans promote healthy muscle functioning in our body and maintain appropriate blood pressure levels.

Boosts Metabolic functioning

Proteins are the building  blocks of cells, blood vessels and every part of our body. They promote healthy repairing and re-growth of cells. They enhance our metabolic rate and boost our overall system.  Soybeans are an excellent source for proteins for vegetarians.

 

 

Top 10 Health Benefits of Lentils

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Lentils are versatile legumes that can be added to hearty soups, cold salads and pasta dishes. As it turns out, they are also bursting with powerful nutrients that offer a huge range of impressive health benefits. Here are the top ten reasons why you should start cooking with lentils on a regular basis.

health benefits of lentils

1. Helps Lose Weight

Just a single serving of lentils provides you with around half of your recommended daily intake of manganese, which is good news for those who are trying to shed a few pounds. Specifically, manganese stimulates efficient thyroid function, boosting metabolic rate and leading your body to burn more calories per minute.

 

2. Good for your Heart

One cup of lentils contains 20% of the amount of potassium you should have in a day, and potassium plays an important role in the regulation of blood pressure and heart rhythm. In addition, a serving of lentils contains over 60% of your daily intake of fiber, and fiber helpfully binds to LDL (i.e. ‘bad’ cholesterol) so that it can be excreted from your body as waste. Consequently, a diet that is high in fiber helps to reduce your chances of developing cardiovascular disease.

 

3. Boosts Energy Levels

Lentils are an excellent source of copper, which is connected to improved energy levels. In particular, copper aids your body in the process of metabolizing and utilizing the carbohydrates you consume, providing you with lots of usable energy that can give you a boost during a long day.

 

4. Protects against Cancer

A research team at Harvard School of Public Health has recently revealed that increased consumption of lentils is linked to a reduced risk of breast cancer. Investigations are ongoing, but it is suspected that the connection is at least partly explained by the presence of powerful antioxidants in lentils. Lentils are also packed with folate, with one serving containing approximately 90% of your recommended daily intake. As a result, lentils may reduce your risk of developing cancers of the digestive system, uterus, lungs and cervix.

 

5. Lowers Risk of Neural Tube Defects

The large amount of folate in lentils can be extremely useful for pregnant women, as developing children depend on adequate supplies of folate for the development of their central nervous systems. Babies who don’t get enough folate during gestation are more likely to develop neural tube defects like spina bifida and anencephaly.

 

6. Prevent Anemia

The high iron content of lentils helps to make sure that enough oxygen is transported throughout your body. People with iron deficiencies can become very tired and develop anemia, so lentils could be particular useful for those who are prone to anemia. In particular, post-menopausal women may want to consume more lentils, as the female body needs greater levels of iron in later life.

 

7. Promote Bone Health

The folate in lentils also helps to maintain good musculoskeletal health, and studies show that people who consume the most folate are less likely to develop osteoporosis (i.e. brittle bones that are easily fractured). It is hypothesized that this correlation exists because folate deficiency allows a build of an amino acid that is linked to bone weakness.

 

8. Keep Blood Sugar Under Control

Lentils can regulate blood sugar levels by leading to slower absorption of carbohydrates and preventing dramatic spikes in blood sugar. This property of lentils may be of particular interest to diabetics.

 

9. Aids Digestive Function

Since lentils are so rich in folate, eating them helps to promote regular bowel movements and discourage constipation. In addition, a high intake of fiber is linked to a lower risk of developing colorectal cancers over the course of your lifetime.

 

10. Promotes Oral Health

Finally, research on cultivating healthy teeth and gums shows that lentils (as well as other foods that contain plenty of folate) can help to reduce the risk of suffering from inflamed gums and gum disease.