7. High In Iron
The deficiency of iron is considered as one of the most common nutritional deficiencies in the UD and the top cause of anemia, the problem where the human body has a lower-than-normal red blood cell count. Nutrition experts suggest that women should get about 18 mg of iron each day, yet many of them tend to fall short of that target. Consuming beans is one manner to start on increasing your iron intake: ½ cup of cooked lentils for example has about 3.3 mg. Nevertheless, as beans are a plant food, they include non-heme iron, which is not as readily absorbed similarly to the heme iron found in meat. In order to absorb that nutrient better, you should combine beans with those foods highest in vitamin C, such as broccoli, tomatoes, peppers, and citrus. It is because vitamin C could give non-heme iron a sizable enhancement, increasing its absorption by about 6 times. [Read: benefits of grapefruit]
8. Good Source Of B Group Vitamins
This is one of the most noticeable benefits of beans. Most types of beans contain thianin, riboflavin, niacin, B6 and folate-B vitamins that could help you convert foods consumed to energy, improve good cholesterol, and decrease inflammation, in addition to other benefits. B6 and folate might be useful in lowering the potential risk of the cardiovascular disease. It is estimated that higher intake of B and folate was linked with fewer deaths due to heart failure in males, and fewer deaths due to stroke, total cardiovascular events and heart disease in females. Aside from the well-known rich sources of B vitamins which are fish, whole grains, and veggies, beans are also a good source of this nutrient. [Read: benefits of oat]
9. Decrease Cancer Risk
As mentioned before, because beans are high in antioxidants, so they could protect against those free radicals which could damage the human cells and result in cancer. Those females who consumed beans or lentils might be less likely develop breast cancer than those who did not. Also, there are other natural substances in beans playing an important part in defeating cancer. Among those substances, one particular substance called saponins has been pointed out to be able to block the reproduction of the cancer cells and slow the development of deadly tumors. So, it is one more reason why you should go for beans in your next meal.
So, now you have all reasons why you should eat beans more, right? With these health benefits of beans, hopefully, you understand more about the role of this food and know how to make use of them properly.