9 reasons to enhance eating beans

High fiber content in legumes helps prevent the risk of heart attack, with 7g of fiber a day can reduce the risk of stroke by 9%.

>>>Don't take the beans lightly

According to experts of Foxnews, beans have many benefits for human health such as:

1. Supply fiber

Experts recommend that women need 25g of fiber a day. According to the survey, currently the average fiber intake per person is only about 12.1 to 13.8g, ie about half of the deficiency. Few people know that only half a cup of cooked peas will provide 10 grams of fiber. Similarly, green beans, white beans and black beans also contain abundant fiber that is not lost during processing.

Legumes can be processed into many delicious and nutritious dishes.(Photo: Foxnews)

2. Good for the digestive tract

Legumes contain both soluble and insoluble fiber elements that help the digestive system work more smoothly. Eating lots of beans helps regulate the digestive system and prevents constipation.

3. Regulating blood sugar

Apart from fiber, beans also possess significant glycemic levels, which help stabilize blood sugar. One study showed that diabetics who received one cup of beans per day for three weeks could maintain stable blood sugar levels and blood pressure lower than before abstinence.

4. Reduce cholesterol

The soluble fiber in the intestine will bind and prevent blood from absorbing cholesterol. Research shows that diets containing green beans, white beans, peas and lentils daily help the body eliminate 5% cholesterol and reduce the risk of cardiovascular disease by 5 to 6%.

5. Healthy heart

High fiber content in beans helps prevent the risk of heart attack. With 7 g of fiber a day, it reduces the risk of stroke by 9%. Besides, many types of beans also provide potassium and magnesium and eliminate excess sodium in the circulatory system.

6. Lose weight

Beans contain a high amount of protein to help curb cravings and provide adequate nutrition for the body. Even the "benign" little fat found in most beans is great for dieters.

7. Beans contain lots of iron

Iron deficiency is the leading cause of anemia. Adding beans to your diet is one of the quickest and most effective ways to increase your iron intake. Eating beans with vitamin C-containing foods such as bell peppers, broccoli, tomatoes and lemon makes the absorption rate of iron into the blood increase 6 times.

8. Abundant source of vitamin B

Many types of beans contain vitamins B1, B2, B6 niacin and folic acid to help strengthen energy metabolism, increase good cholesterol, anti-inflammatory and many other uses. Research indicates that strengthening vitamin B6 and folic acid reduces the death rate of heart failure, stroke and cardiovascular diseases. Therefore adding beans to your diet is a great option to keep your body healthy.

9. Reduce the risk of cancer

Beans are rich in antioxidants that help fight compounds that damage cells leading to cancer. The 90,000-woman study of the International Journal of Cancer found that women who ate beans at least twice a week for 8 years had a lower risk of breast cancer than women who ate only four times a month or less. than. Besides, other minerals in beans also contribute to the fight against cancer.