Beans are a winter vegetable. As it is delicious to eat, its nutritional value is also high. But now it is available all year round. It is a non-vegetable vegetable. Beans are one of the vegetables that contain some protein. Beans contain more protein than any other vegetable. Let’s know the nutritional value of beans.
Nutritional value of beans
Beans are rich in fiber. They also contain calcium, potassium, magnesium, beta-carotene, phosphorus, vitamin B-complex, vitamins A, C, E, and K, folic acid, iron, zinc, and magnesium.
Every 100 grams contains beans:
- Carbohydrates 14.5 grams.
- Fat 0.5 grams.
- 5.4 grams of protein
- About 80 to 100 kcal of energy is available.
Health Benefits of Beans
1. Increases immunity
In winter, the immunity of the body decreases. As a result, fever, cough, and cold are more common. Not only does vitamin C boost immunity. To increase the immune system, the priority should be given to protein, then vitamin A, and zinc. Beans contain these immune-boosting components. So keeping beans in your daily diet will help to increase the body’s immune system.
2. Controls sugar
Beans are high in fiber and help control blood sugar. Glucose is absorbed slowly into the blood because of fiber. As a result, blood sugar cannot rise suddenly.
3. Eliminates constipation
Being rich in fiber, beans help in relieving digestive problems and constipation.
4. Reduces the risk of cancer
Beans contain vitamins A, E, and some vitamin C. These three vitamins together are called antioxidants. Apart from this, there are antioxidants called flavonoids and carotenoids. In this, harmful free radicals are constantly created in our body due to various reasons. Antioxidants help destroy cell-damaging free radicals produced in the body. Reducing the amount of free radicals in the body also reduces the risk of cancer.
5. Keeps the heart healthy
Foods rich in antioxidants are very effective in keeping the heart healthy. So keeping beans and other antioxidant-rich colorful vegetables in your daily diet will keep your heart healthy. Apart from this. Due to its high fiber content, it lowers blood cholesterol and keeps the heart healthy.
6. Helps to lose weight
It is a low-calorie, high-fiber vegetable. One cup of beans contains only 60-65 kcal. Being high in fiber will fill your stomach quickly. People who are trying to lose weight can eat it in different ways during winter.
7. Keeps bones well
Beans contain vitamin K. If vitamin K is deficient, calcium and magnesium i.e. bone minerals cannot function properly. As a result, bone problems occur. Therefore, it is a good source of vitamin K for patients suffering from osteoporosis.
8. Keeps the skin well
There is no substitute for antioxidants to keep the skin from aging. Beans contain an antioxidant called alpha-lipoic acid, which is an anti-aging ingredient. This acid keeps the skin healthy, and glowing and helps reduce skin blemishes.
9. Eyes are good
There is no substitute for beans for eye health. It contains antioxidants lutein and zeaxanthin, which help reduce macular degeneration problems in the eyes. As the age increases, this problem occurs in the eyes.
Uses of Beans
- Usually, it is used as a vegetable.
- It can be eaten fried.
- You can also include it as a salad such as: – using peas with carrots, beetroot, and onion.
- Beans can be made into puri, parota, cutlet, and tikki.
Preservation process of beans
It can be stored for a long time in the following ways:
1. Fresh peas can be stored in the refrigerator for three to four days, sealed in an airtight container.
2. To keep beans safe for longer, they can be sealed in a poly bag and kept in the deep freezer.
Disadvantages of beans
Talking about the loss of beans, there is no definite information about it, but some general idea about it can be given by a few points-
1. Excessive consumption of beans can affect the digestive process.
2. Excessive consumption of beans can increase stomach gas problems. So people suffering from gas problems should not consume it in excess.
3. Excessive use of beans can cause problems like flatulence, and belching.
Conclusion:
Beans are very beneficial for our body. It helps keep our bodies healthy. But it should be consumed regularly and in moderation. Because even though it has many benefits, consuming it in excess can also cause side effects. So it should be consumed in sufficient quantity.
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