They usually grow in pods, which are capsules with several beans inside. These pods or capsules develop from flowers.
Other legumes include peas, peanuts, and lentils. Beans contain amino acids, which are the chemicals that combine to form protein and help build muscle.
Protein is an essential nutrient.
Beans are high in amino acids, the building blocks of protein. Protein sources can be divided into two different categories: complete and incomplete. Animal products, soy, and quinoa are all complete proteins, which means they contain all nine amino acids. Out of all the types of beans, only soybeans contain all nine amino acids. Incomplete proteins can be easily combined with nuts, seeds, dairy, or grains at a single meal or over various meals throughout the day to make complete proteins. For example, a person can eat beans with rice or couscous.
Even having black beans at lunch and then almonds or cheese later in the day can ensure people get complete proteins. Beans make an excellent source of protein for vegetarians and vegans. They are also lower in calories and saturated fat than some other protein sources, such as dairy products.
Nutrient dense food
Beans contain several vital nutrients, including folate. Folate can help prevent neural tube defects in a fetus during pregnancy.
Dried beans contain nearly double the folate that canned beans contain, so it is better to cook them from their dried form. However, canned beans still contain more folate than many foods.
Not getting enough folate can cause several symptoms, including:
weakness, fatigue, heart palpitations, loss of appetite, irritability.
Other important nutrients found in beans include:
zinc
iron
magnesium
fiber.
Antioxidant
Beans are rich in a type of antioxidant called polyphenols. Antioxidants fight the effects of free radicals, which are chemicals that affect a wide range of processes in the body, from physical aging to cancer and inflammation.
Better heart health
People who consume beans may be less likely to die of a heart attack, stroke, or other cardiovascular health problem.
A 2013 analysis of previous studies found a clear correlation between eating beans and a reduced risk of coronary heart disease. Other research suggests that beans may lower cholesterol.
High cholesterol is a risk factor for heart disease and heart attacks.
Some simple strategies for adding beans to a regular diet include:
Replacing meat with beans. Try adding beans instead of meat to soups, casseroles, and pasta dishes. Eating chilled bean salads. Beans are tasty and filling as a standalone salad, or as a garnish to other salads. Mixing beans and grains. Adding beans to grains can turn an incomplete protein into a complete one.
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