BLACK BEANS HEALTH BENEFITS AND MINERALS

Posted in PULSES HEALTH BENEFITS AND MINERALS

Health Benefits:

1.  The modest black beans have the highest levels of antioxidants amongst all the common beans tested and they are at par with the antioxidant-rich cranberry. Their dark color is a result of the powerful flavonoids, anthocyanins, which are found in nutritional superstars, like red cabbage, blueberries, cranberries, and red beets.

2.  Black beans are capable of fulfilling about half the recommended daily requirement of fiber. With just one cup, their rich fiber content lowers LDL cholesterol and stabilizes blood sugar levels.

3.  They are one the best sources of the trace mineral, molybdenum. Hence black beans are capable of breaking down the sulfites found in foods which can otherwise lead to headaches, stomach aches and disorientation.

4.  Regular consumption of black beans is helpful in reducing the risk of impotency in men.

5.  Apart from being low in fat, black beans help in reducing hunger cravings due to their high fiber content. By keeping you full for longer durations, they help curb unhealthy splurges and maintain energy levels.

6.  Folate, found in abundance in black beans, is highly beneficial for pregnant women as they help in the proper development of the fetus’s brain and spinal cord. A diet rich in folate is also useful for providing protection against heart disease.

7.  Black beans are valuable for preventing high blood sugar levels, thereby making them beneficial for people suffering from diabetes, insulin resistance, or hypoglycemia.

8.  Researches reveal that consumption of fiber-rich foods, such as black beans, are necessary for preventing the risk of coronary heart disease and cardiovascular disease.

9.  The folate content in black beans is essential for lowering the levels of the amino acid, homocysteine, which can otherwise increase the risk of heart attack, stroke, and peripheral vascular disease.

10.              With sufficient magnesium present, black beans give a sigh of relief and relaxation to the veins and arteries. In turn, this is helpful in lessening resistance and improving the flow of blood, oxygen, and nutrients through the body.

11.              The polyphenols in black beans act like antioxidants in the bloodstream and prevent the cholesterol from getting oxidized by free radicals, It thereby makes it beneficial for individuals with elevated cholesterol levels.

12.              Consuming black beans is a good idea for people who are at a risk of iron deficiency, particularly menstruating women, as they assist in fulfilling the iron requirements. Furthermore, they help in providing sufficient iron quantities to pregnant or lactating women, growing children, and adolescents.

13.              A great source of the trace mineral manganese; black beans are necessary for energy production and antioxidant defenses.

14.              The presence of the antioxidant anthocyanins in black beans helps in fighting against cancer and the effects of aging.

15.              The soluble fiber of black beans is exceptionally useful in preventing constipation and enhancing the stool volume. Besides that, the insoluble fiber aids in curing certain digestive disorders, like irritable bowel syndrome and diverticulosis.

Minerals:

Amount: 1 cup

Total Weight: 194 g

NUTRIENTS

AMOUNT

Basic Components       

 

Proteins

42 g

Water

21.4 g

Ash

7 g

CALORIES

Total Calories

662

Calories From Carbohydrate

492

Calories From Fat

23

Calories From Protein

145

CARBOHYDRATES

Total Carbohydrates

121 g

Dietary Fiber

29 g

Sugar

4.1 g

FATS & FATTY ACIDS

Total Fat

2.8 g

Saturated Fat

710 mg

Monounsaturated Fat

239 mg

Polyunsaturated Fat

1.2 g

Omega-3 Fatty Acids

539 mg

Omega-6 Fatty Acids

644 mg

VITAMINS

Vitamin E

407 mcg

Vitamin K

11 mcg

Thiamin

1.7 mg

Riboflavin

374 mcg

Niacin

3.8 mg

Vitamin B6

555 mcg

Folate

861 mcg

Pantothenic Acid

1.7 mg

Choline

129 mg

MINERALS

Calcium

239 mg

Iron

9.7 mg

Magnesium

332 mg

Phosphorus

683 mg

Potassium

2.9 g

Sodium

9.7 mg

Zinc

7.1 mg

Copper

1.6 mg

Manganese

2.1 mg

Selenium

6.2 mcg

.