Black beans 500g

Black
beans 500g

Benefits

The
potential health benefits of black beans include:

1)
Maintaining healthy bones

Black
beans are high in protein and fiber.

The
iron, phosphorus, calcium, magnesium, manganese, copper, and zinc in black
beans all contribute to building and maintaining bone structure and strength.

Calcium
and phosphorus are important in bone structure, while iron and zinc play
crucial roles in maintaining the strength and elasticity of bones and joints.

Roughly
99 percent of the body’s calcium supply, 60 percent of its magnesium, and 80
percent of its phosphorus stores are contained in bone. This means it is
extremely important to get enough of these nutrients from the diet.

2)
Lowering blood pressure

Maintaining
a low sodium intake is essential for keeping blood pressure at a normal level.
Black beans are naturally low in sodium and contain potassium, calcium, and
magnesium, all of which have been found to decrease blood pressure naturally.

Be
sure to purchase low sodium canned options and still drain and rinse to further
reduce sodium content.

3)
Managing diabetes

Studies
have shown that individuals with type 1 diabetes who consume high-fiber diets
have lower blood glucose levels. Additionally, people with type 2 diabetes may
have improved blood sugar, lipids, and insulin levels. One cup, or 172 grams
(g), of cooked black beans contributes 15 g of fiber.

The
United States Food and Drug Administration (FDA) recommends 25 g of fiber per
day based on a 2,000-calorie diet. This may vary depending on overall intake of
calories.

4)
Warding off heart disease

The
fiber, potassium, folate, vitamin B6, and phytonutrient content of black beans,
coupled with its lack of cholesterol, all support heart health. This fiber
helps lower the total amount of cholesterol in the blood and decrease the risk
of heart disease.

Vitamin
B6 and folate prevent the buildup of a compound known as homocysteine. When
excessive amounts of homocysteine accumulate in the body, it can damage blood
vessels and lead to heart problems.

The
quercetin and saponins found in black beans also aid in cardioprotection.
Quercetin is a natural anti-inflammatory that appears to reduce the risk of
atherosclerosis and protect against the damage caused by low-density
lipoprotein (LDL) cholesterol.

Research
also indicates that saponins help lower blood lipid and blood cholesterol
levels, which prevents damage to the heart and blood vessels.

5)
Preventing cancer

Selenium
is a mineral that is not present in most fruits and vegetables but can be found
in black beans. It plays a role in liver enzyme function and helps detoxify
some cancer-causing compounds in the body. Additionally, selenium may prevent
inflammation and decreases tumor growth rates.

Saponins
prevent cancer cells from multiplying and spreading throughout the body.

Fiber
intakes from fruits and vegetables like black beans are associated with a
lowered risk of colorectal cancer.

Black
beans are high in folate, which plays a role in DNA synthesis and repair, thus
preventing the formation of cancer cells from mutations in the DNA.

6)
Healthy digestion

Because
of their fiber content, black beans help to prevent constipation and promote
regularity for a healthy digestive tract. They also provide fuel for the
healthy bacteria in the colon.

7)
Weight loss

Dietary
fiber is commonly recognized as an important factor in weight loss and weight
management by functioning as a “bulking agent” in the digestive system. High
fiber foods increase the sense of fullness after eating and reduce appetite,
making an individual feel fuller for longer, thereby lowering overall calorie
intake.

Many
studies have suggested that increasing consumption of plant foods like black
beans decreases the risk of obesity, diabetes, heart disease, and overall
mortality while promoting a healthy complexion and hair, increased energy, and
overall lower weight.