This cereal is a great ally in the prevention of diseases and an excellent source of proteins and iron.
Black beans are a versatile food widely enjoyed in different cultures. In Brazil, it is common to see them in dishes such as feijoada, soups and hamburgers, which take advantage of their amazing flavor and rich nutritional composition. An example of this are the proteins, iron, fiber, vitamins and minerals, which are part of their composition and offer numerous health benefits. Next, take a look at the 7 health benefits of black beans:
1. Maintains cardiovascular health
Regular consumption of black beans is associated with maintaining cardiovascular health. This is because this cereal contains fiber that helps reduce LDL cholesterol levels in the blood (which in excess is harmful to the body). In addition, it is a source of antioxidants that fight the harmful effects of free radicals.
“The cells in our body are constantly subjected to toxic damage due to the formation of free radicals, which arise from reactions that occur in the cell membrane and are responsible for the onset of various diseases and degenerative processes in the human body,” explains cardiologist Bruno Ganem.
According to the specialist, in the arteries of the heart, free radicals can cause damage to the arterial wall, “which contributes to the formation of fatty plaques and possible obstruction of blood vessels, which can lead to myocardial infarction. The role of these antioxidant substances is to “capture” free radicals, preventing them from causing cellular damage,” he adds.
2. Black beans help prevent anemia
To be rich in ironBlack beans are undoubtedly one of the best foods to fight anemia. This is because it is precisely the lack of this mineral that causes iron deficiency anemia. But be careful, because in order for the body to better absorb the iron present in this cereal, it is important to consume it together with foods rich in vitamin C, such as oranges, lemons or peppers, which enhance the absorption of the mineral.
3. Promotes digestive health
Among the health benefits of black beans are the fibers found in the grain. They are beneficial for heart health and aid digestion, helping regulate intestinal transit and preventing constipation. “[As fibras] They promote intestinal transit, as they play an important role in the formation of the fecal panel and in maintaining the intestinal flora”, adds nutritionist Ronimara Santos.
4. Facilitates weight loss
According to data from a survey by the UFMG (Federal University of Minas Gerais), not consuming beans is associated with a 10% greater likelihood of developing excess weight and a 20% greater likelihood of developing excess weight. obesityin relation to the population that frequently consumes the product. On the other hand, the study revealed that regular consumption of cereals five or more days a week protects against the development of overweight by 14% and obesity by 15%.
5. Promotes muscle mass gain
Black beans are a great ally for increasing muscle mass, as they are a good source of protein, which helps in the regeneration and strengthening of muscle fibers. “Studies show that, for a gain aimed at hypertrophy, we must ingest between 1.5 g and 2 g of protein per kg of body weight. This means, for example, that if you weigh 80 kg, you must ingest, in the process of hypertrophy, between 120 g and 160 g of protein,” explains nutritionist Marcella Garcez.
6. Strengthens the immune system
Being an excellent source of iron, zinc and folic acid, black beans play an important role in the proper functioning of the body. immune system. Zinc, for example, is essential for the development and activation of immune cells, while iron promotes the production of red blood cells, which carry oxygen throughout the body. Folate helps the body respond to pathogens, contributing to the formation of antibodies and strengthening the body’s natural defenses.
7. Black beans help prevent hypertension
Black beans can help prevent high blood pressure, especially because they are a good source of potassium, magnesium, and fiber. These nutrients help balance sodium levels in the body, which is essential for controlling blood pressure, and improve blood flow by preventing fatty buildup in the arteries.
Even if you follow good eating habits, you should consult a doctor if you have high blood pressure. “Hypertension is a chronic condition that requires long-term management, even when symptoms are not evident. It is important to work closely with a doctor to develop an appropriate and effective treatment plan,” concludes endocrinologist Dr. Ronan Araujo.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
