#MySuperFood. Dried beans.

mirage (52)in #life • 7 years ago (edited)

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✅Promotes bowel regularity
✅Protects the heart and blood vessels
✅Helps build strong bones

Introduction and basics to know

Including more dried beans in your diet is a terrific way to maintain digestive health, lower cholesterol levels, and regulate blood sugar levels because they contain protein and fiber.Most are good sources of iron, an integral component of red blood cells, which transport oxygen from the lungs to every cell in the body. Beans are also an excellent choice if you want to cut back your meat intake.

Types of beans and what is good for?

Adzuki beans

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Hearth health
Rich in soluble fiber, which is absorbed during digestion and helps maintain "healthy" (HDL)
cholesterol levels in the blood. The beans contain potassium and magnesium, which are good for regulating blood pressure and improving blood flow, and essential B vitamins including B1 (thiamine) B2 (riboflavin) B3 (niacin) B6 and folate - all necessary for the cellular energy production that fuels metabolism.
Also a good source of the trace element molybdenum , which aids liver detoxification.
How do i use it?
Adzuki bean patties

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Combine cooked adzuki beans with rice, garlic, onion, and fresh herbs; form into patties and shallow-fry. Or add the beans to casseroles or soups for extra fiber, protein and flavor, or sprout them and add to salads.

Black beans

Blood Health
Black beans are abundant in both iron and the trace element molybdenum. Iron is essential for carrying oxygen to our red blood cells, and for the production of hemoglobin, a primary component of red blood cells.
Molybdenum is essential for healthy liver function and is a key component in chemical reactions that release .
How do i use it?
Black bean salad

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Mix cooked black beans, orange segments, sliced red onion, and cumin seeds with an oil and vinegar dressing. Eating legumes with vitamin-C-rich foods increases iron absorption,as the type of iron (non-heme_ in plants is harder to absorb than iron in meat (heme) and i would love to mix it up with avocados or guacamole.

Butter beans

Blood and tissue health
A milder, creamier relative of the fava bean, butter beans are a good source of potassium, iron, copper, manganese, and soluble fiber - all essential for a healthy cardiovascular system and digestive tract.
They also contain molybdenum, which promotes liver health, and are high in tryptophan, an amino acid, and protein, which is necessary for building and repairing tissue and muscle in the body.
How do i use it?

Butter bean hummus.

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Puréé cooked butter beans with sautéed onion and garlic, and lemon juice in a food processor or blender. Gradually add enough extra virgin olive oil until the mix reaches a thick but smooth consistency. Season to taste and serve.

Chickpeas

Bone Health
Beyond their fiber content, chickpeas may also be good for bone health.They are rich in manganese, which helps build bones and is necessary for healthy bone structure, and calcium, phosphorus, and magnesium, which are also vital bone-healthy minerals. The fiber in chickpeas has been shown to help reduce levels of "unhealthy" (LDL) cholesterol and help regulate appetite and reduce food cravings.
How do i use it?

Chickpea Gazpacho

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Add chickpeas to gazpacho for a more satisfying dish. The antioxidant lycopene, found in abundance in tomatoes, also works synergistically with chickpeas to reduce oxidative stress (caused by free radicals in the body) on bones.

Kidney Beans

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Digestion and bowel regularity
Kidney beans contain both soluble and insluble fiber. Soluble fiber can help lower "unhealthy" (LDL) cholesterol; insoluble fiber helps to promote good digestive health and bowel regularity. Also high in blood-building iron, phosphorus-a cofactor in maintaining healthy bones and teeth - and vitamin , which helps protect the nervous system from free-radical damageand may even have an anticancer effect.
How do i use it?
Rice and beans

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Lentils

Cardiovascular health
Lentils of all types are extremely high in molybdenum and iron, making them an excellent food for helping to oxygenate the blood and aid the release of cellular energy. The insoluble fiber they contain also helps to keep cholesterol at healthy levels.Lentils are also rich in vitamin B1 (thiamine) ,which helps to regulate the nervous system and maintain a steady heartbeat.

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How do i use it?
Sprout It

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Dried lentils are deficient in 2 essential amino acids, cysteine and methionine. However, sprouting them increases their levels of all amino acids, including these 2, and produces a food that is a complete protein in its own right.

Mung beans

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Detoxification
Green mung beans have long been used in traditional Chinese and Indian medicine to keep the body running smoothly due to their detoxifying properties and anti-inflammatory benefits. Mung beans are also rich in fiber and isoflavones and phytosterols (plant hormones) that can help lower cholesterol. In addition , they contain a useful amount of potassium, which can help lower blood pressure.
How do i use it?
As bean sprouts

The beans can be added to stews, but they are usually eaten as bean sprouts. A staple of Chinese cooking, they can be added to any stir-fry, salad, or sandwich .