Red beans: benefits and harms. Video
Beans of any kind are a storehouse of useful substances, but red beans are especially rich in vitamins and minerals. This healthy product can be used as a side dish and main course, added to soups and stews, it retains its properties both in dried and canned form.
The benefits of red beans
Nutritional value of red beans
One cup of cooked red beans, about 170 grams, contains 225 calories. This is not small, but this caloric content is fully compensated by the fact that in the same portion of the product there is a full dose of the recommended daily value of molybdenum, half the norm of folates and tryptophan, almost the same amount of the daily recommended dose of fiber, and also: – manganese; – phosphorus; – iron; – potassium; – copper; – magnesium; – vitamins B1 and K.
Fiber or dietary fiber is digested very slowly, simultaneously cleansing the intestines and leaving a feeling of fullness for a long time
The high fiber content of red beans, among other benefits, helps lower blood cholesterol levels. Folic acid – helps reduce homocysteine levels associated with an increased risk of stroke, heart attack, and peripheral vascular disease. This, along with its high magnesium content, makes red beans beneficial in maintaining cardiovascular health.
Folic acid is especially necessary for pregnant women. It helps the fetus grow and develop correctly, and its deficiency, on the contrary, can lead to serious irreversible consequences. Vitamin B9 is also useful for women who have just given birth: scientists believe that it reduces the risk of postpartum depression.
Beans are not just rich in protein. The protein in it is “complete”, that is, it contains all the essential amino acids, making the product indispensable in vegetarian diets
Vitamin K, also found in abundance in beans, helps maintain brain and nervous system health. The myelin sheaths of nerves need fats called sphingolipids, and their synthesis is impossible without vitamin K. Beans are also a good source of thiamine, which is critical for brain cells and promotes cognitive function. This vitamin is essential for the creation of acetylcholine, a neurotransmitter important for memory, the absence of which is a significant factor that increases the risk of Alzheimer’s disease and dementia. In addition, vitamin K protects cells from oxidative stress, reducing the likelihood of cancer.
The manganese and calcium in beans work hand in hand to keep bones strong and, together with other trace minerals, may help prevent osteoporosis.
But it is worth remembering that red beans can also harm the body. Iron, which is good for bones, in high doses can lead to heart problems and cause stroke. An excess of folate increases the risk of cancer. Also beans contain purines, excess levels of these substances lead to the formation of kidney stones. All this makes a dose of one and a half glasses of cooked beans per day the maximum allowable. Consuming raw beans is life-threatening, as this form of the product contains the toxic substance phytohemagglutin.
Read about Chinese dates in the next article.