The beans and other legumes are excellent for heart health; Know more

Why do beans and other legumes deserve to be on your plate? Understand the benefits for health

Rice with beans will always be a classic of the Brazilian table, right? Although this symbol is losing space in daily dishes, science has strengthened: it is time to save the value of the combination, in particular legumes.

Beans, lentils, chickpeas, soybeans and peas are part of a nourishing family that offers proven advantages for cardiovascular health. A review published in International Journal of Molecular Sciences It collects important tests. Regular consumption of these grains helps to control cholesterol, balance glucose levels, reduce blood pressure and even prevent obesity.

Powerful source of protein

With the growing recommendation to reduce the consumption of animal proteins, which are often accompanied by saturated fats, legumes gain even more importance. They are very rich sources of vegetable proteins and if combined with cereals (such as rice, corn or oats), they provide all the essential amino acids for the body to work well.

In addition, legumes have compounds such as fibers, polyphenols, saponins, phytosterols and isoflavones, which are fundamental for the benefits of food.

More variety, the better it is

The expansion of the legume range in the menu is also an intelligent way to ensure greater diversity of nutrients and flavors. See some examples:

• THE beanWith its various versions (Black, Carioca, Fradinho, White, Red), it remains one of the most consumed in Brazil. Rich in iron, zinc and proteins, it is an ally of the immune system and daily energy;
• THE chickpeas It is a separate star: in addition to the protein, it contains tryptophan, precursor of serotonin, neurotransmitter responsible for the feeling of well -being. It can be used in salads, bread, contours and, of course, in the traditional omus;
• THE lentilAlthough associated with Christmas holidays, it is widely used in soups and vegetarian dishes in Asia and Europe. It is an excellent source of protein and fiber and is perfectly combined with rice or sautéed vegetables;
• THE peaHowever simple it can be consumed fresh or dry. Its neutral flavor makes it ideal for various recipes and its use has grown in vegetable -based food production due to the high solubility and the balanced nutritional profile;
• And the soySo common in oriental cuisine, it appears in many ways: tofu, testurized proteins, Nattô and even as Edamame (green soy), rich in isoflavoni, compounds that also protect the heart.

A habit that is worth saving

At a time when so many food choices remove us from what is natural and nutritious, lovingly looking at the dish of rice with beans can be a gesture of reconnection for health – and with our roots. With benefits ranging from regulation of pressure to serotonin production, legumes show that simple can be powerful. And that sometimes all that our body needs is there, in the combination that our grandparents already knew it worked.

Source: Terra

Rose

Rose James is a Gossipify movie and series reviewer known for her in-depth analysis and unique perspective on the latest releases. With a background in film studies, she provides engaging and informative reviews, and keeps readers up to date with industry trends and emerging talents.