Health Benefits Of Adzuki Beans
Some of the most unique and important health benefits of adzuki beans include their ability to aid in weight loss, prevent and manage diabetes, optimize digestion, contribute to growth and repair, increase energy, lower blood pressure, reduce birth defects in infants, and detoxify the body.
Help Manage Diabetes
With their high mix of protein and fiber, adzuki beans are great for helping manage normal blood sugar. Animal research has even shown that the protein found in adzuki beans can even inhibit intestinal α-glucosidases, which are are enzymes involved in breaking down complex carbohydrates like starch and glycogen. In other words, adzuki beans act like alpha-glucosidase inhibitors that are taken to control diabetes.
This makes the adzuki bean a great addition to any diabetic diet plan to help treat, manage or prevent diabetes.
Increase Antioxidant Intake
Not only are adzuki beans tasty, but they’re also loaded with disease-fightingwww and health-promoting antioxidants. Researchers have identified at least 29 different compounds found within an adzuki bean, making them some of the most high-antioxidant foods around. These compounds include bioflavonoids that are valued for their antioxidant and anti-inflammatory health benefits.
Aids Muscle Mass
Consuming protein foods like adzuki beans can help build muscle mass. Just one cup of adzuki beans contains 17.3 grams of protein, packing a powerful protein punch.
Protein is necessary to build and maintain muscles as muscles are made of protien. Without adequate protein, muscle loss occurs. If you do heavy lifting, then your protein needs are even higher. Combining a regular workout routine with increased healthy protein intake is a great way to get your body not only leaner, but stronger.
Improve Heart Health
With their high concentration of dietary fiber, folate, potassium, magnesium and B vitamins, adzuki beans really have heart health written all over them. Eating adzuki beans as part of an overall heart healthy diet and lifestyle can help reduce your chances of developing coronary heart disease. Their dietary fiber aids in regulating cholesterol levels while their potassium relaxes blood vessels and increases blood flow, which reduces blood pressure and strain on the heart.
Weight Management
Adding adzuki beans to your diet can help you eat less and keep you feeling full longer. Feeling full longer hopefully means less overeating because you reach satiety without consuming too much food.
The high fiber content of adzuki beans is the reason you feel satiated longer. High-fiber foods like beans also tend to take longer to eat and less “energy dense,” which means they have fewer calories for the same volume of food. So whether you’re trying to lose weight or maintain your current weight, I highly suggest adzuki beans as part of your diet.
Gastrointestinal Issues
Adzuki beans are packed with dietary fiber which is an extremely beneficial compound in our body. Simply by including sufficient quantities of fiber in our diets, we can ease many digestive related problems such as hemorrhoids, Constipations, ulcers and acid flux diseases. Normally these problems range from mild irritants to the life threatening situations, good quantity of fiber is a main element for the prevention of such situations. In a normal serving of Adzuki beans, which is 16.8 grams, we can gain 44.21% of the daily recommended amount of fiber. Adzuki beans are one of the most important vegetables to help keep stomach functioning effectively.
Brain Function
Brain is one of the most important parts of the human body so proper development of the brain is very essential. Iron present in Adzuki beans plays an important role in the proper development of the brain. Iron assist to supply oxygen in the blood and brain only uses about 20% of the blood oxygen; therefore iron is directly related with brain health and its other functions. Cognitive activity is stimulated with the proper flow of blood in the brain and assists to create new neural pathways to avoid cognitive disorders such as Alzheimer’s disease and dementia, therefore Adzuki bean consumption is essential for the proper functioning of the brain. Adzuki beans contains 4.6 g Iron which is 57.50% of daily recommended value.
Reduces PMS Symptoms
Manganese which is present adequately in Adzuki beans is vital traces mineral required for many vital functions, including nutrient absorption, reduce PMS Symptoms and immune-system defenses. Consuming sufficient amount of Adzuki beans regularly can help to improve different symptoms of PMS like muscle pain, anxiety, trouble sleeping, tenderness and mood swings. Research discovered that those women who have lower level of manganese within their blood may experience more pain and other mood related problems during Pre-menstruation. A single cup serving of Adzuki beans (230 g) has 57.30% of the daily required intake.
Strong Bones and Teeth
Adzuki bean is loaded with important minerals and vitamins along with impressive amount of Phosphorus, Magnesium, Zinc, Manganese, which are essential for the proper development of our body. They perform an important role in teeth and bone health. All these minerals are required for the proper functioning of the bones as well as encourage the remineralization of the teeth and the bones and keep them strong. Consuming Adzuki beans on a regular basis can be a long term solutions for osteoporosis, tooth decay, gum problems as well as other bones related problems that may occur as we age. Adzuki beans contain 386mg of phosphorus which is 55.14% of daily recommended value.
Preventing heart disease
Folate, or vitamin B9, is one of many essential vitamins required for the body for proper functioning of the body. Consuming Adzuki beans help heart to stay healthy and function optimally, since it contains 278 µg of Vitamin B9 (Folate, Folic Acid) which is 69.50% of daily recommended value. Folate deficit may result in increased risk of coronary complications, heart disease, and strokes in patients. In the U.S. research, bread and cereal companies were asked to include vitamin B12 to their products, the rate of heart disease and stroke was reduced by about 15%. Adzuki beans also helps remove homocysteine, a lethal compound which can result in severe artery damage if not removed from the blood.
Help Improve Muscle Mass
Consuming protein rich food such as Adzuki beans motivates an increase in muscle protein synthesis as well as suppresses protein breakdown for many hours so that end up with more lean tissues. Because of the availability of the amino acids, the body is continually in a fluctuating state of muscle loss and gain. Many Research show that people who consume more protein have more lean muscle mass, so Adzuki beans intake is most important since it contains 17.3 gram of protein which is 34.60% of the daily recommended value for the body.
Control Weight
To Control body weight certain carbohydrates must be eliminated or avoided, but including plant based carbohydrates is an integral part of weight loss. Adzuki beans are one of the plant based vegetable which contains 56.97 gm. of carbohydrates which is 43.82% of the recommended value. Including adzuki beans in our normal diet can help to control our body weight. Carbohydrates in the form of raw as well as cooked vegetable make a huge portion of what we eat on a low-carb fat loss diet since these foods consists of minimal calorie and plenty of water and fiber which goes undigested.
The effect of diet with vegetable carbohydrate is that they lead people consume few calorie, yet getting more nutrition per calorie, and the fiber helps to keep them full. Research shows that greater fiber meals decrease calorie intake in the next meal which will help to control body weight.
The navy bean got its current popular name because it was a staple food of the United States Navy in the early 20th century. These small white beans are perfect for making baked beans. Dry navy beans are available year-round in prepackaged containers as well as bulk bins. Canned navy beans are also available year round at local markets.
Navy beans are small, pea-sized beans that are creamy white in color. They are mild-flavored beans that are dense and smooth. Like other common beans, navy beans are one of 13,000 species of the family of legumes, or plants that produce edible pods. Combined with whole grains such as rice, navy beans provide virtually fat-free high quality protein.
Navy beans are an excellent source of cholesterol-lowering fiber, as are most other beans. In addition to lowering cholesterol, navy beans' high fiber content prevents blood sugar levels from rising too rapidly after a meal, making these beans an especially good choice for individuals with diabetes, insulin resistance or hypoglycemia. When combined with whole grains such as brown rice, navy beans provide virtually fat-free high quality protein. But this is far from all navy beans have to offer. Navy beans are a very good source of folate and manganese and a good source of protein and vitamin B1 as well as the minerals phosphorus, copper, magnesium and iron.
Health Benefits Of Navy Beans
Memory and Cognition: Folate is a key nutrient for many different reasons within the body, including the prevention of neural tube defects and anemia, but it also affects the nervous system in a meaningful way. A deficiency of folate has been directly linked to an increase in homocysteine levels, which can often lead to neurodegenerative diseases like Alzheimer’s and Parkinson’s disease. Furthermore, one of the B vitamins found in navy beans, thiamin, can help to increase certain neurotransmitters we need for memory and cognition, so these little legumes can also keep our memory sharp as we age.
Aids your Heart
Elevated levels of homocysteine are a risk factor for heart attack, stroke, or peripheral vascular disease and are found in between approximately 30 percent of patients with heart disease. Folate lowers the levels of homocysteine in the blood, decreasing these risk factors. Navy beans are also rich in magnesium. A one cup serving of navy beans contains 24 percent of magnesium. Magnesium helps the blood vessels relax and improves blood flow in the body.
Navy beans can help you maintain a healthy blood pressure
Navy beans have got a high-content of potassium along with a lower content of sodium. A single serving of navy beans consists of an incredible 708 milligrams of potassium, when compared with 0 milligrams of sodium. This can help the blood vessels relax as well as maintains proper blood pressure.
Rich in Vitamins and Minerals
Aside from being a good source of protein and fiber, Navy Beans can also help you meet your magnesium and folate needs. A serving of cooked navy beans contains 48 milligrams of magnesium -- 11 percent of the daily recommended intake for men and 15 percent for women. Magnesium helps control muscle function and supports your cell metabolism. Navy beans also offer a generous amount of folate, at 128 micrograms -- 32 percent of the recommended daily intake -- per serving. Folate helps you make red blood cells and plays an essential role in cell growth.
Low Glycemic Index
The glycemic index ranks how food effects blood sugar. Foods with a low glycemic index, less than or equal to 55, only cause a small rise in blood sugar, while foods with a high glycemic index, greater than 70, cause a more rapid rise in blood sugar. The glycemic index is most commonly used by people with diabetes to aid in blood sugar control. But including more low glycemic index foods in your diet may lower your risk of heart disease and diabetes, and also aid in weight control, according to the Harvard School of Public Health. Navy beans have a low glycemic ranking of 31.
Antioxidants for eyes and skin
Studies have cited the high level of antioxidants in goji berries, especially zeaxanthin. It’s the zeaxanthin that gives goji berries, saffron, and bell peppers their bright color.
Antioxidants protect cells against breaking down when they are exposed to elements such as smoke and radiation. What’s more, foods with healthy levels of antioxidants are often high in fiber and low in unhealthy fats.
The same study also found that older adults who ate a daily dietary supplementation with goji berries for 90 days had less hypopigmentation and less drusen, or yellow deposits, in their eye.
Improved Feelings of Well-being
According to a study published in May 2008 in the “Journal of Alternative and Complementary Medicine,” drinking juice derived from goji berries has a positive effect on overall well-being. Study participants drank goji berry juice daily for a period of 15 days, reporting perceived levels of energy, quality of sleep and feelings of happiness. After 15 days, both the goji berry group and the placebo group reported higher levels of happiness, but the goji berry group also reported improved energy levels, lower fatigue, lower stress and improved digestive function. While these measures are subjective, the findings are statistically significant.
Protection From UV Radiation
The juice derived from goji berries can reduce the amount of damage done by ultraviolet radiation. According to a study published in January 2010 in “Photochemical and Photobiological Sciences,” mice that consumed goji berry juice had a significantly reduced inflammatory sunburn response to prolonged simulated ultraviolet radiation. Researchers believe that some of the antioxidants found in goji berries are responsible for this protection, preventing the oxidative damage that would otherwise induce the inflammatory response.
Protection of Eye Health
According to a study published in February 2011 in “Optometry and Vision Science,” daily supplementation of goji berries over the course of 90 days significantly aids in the prevention of soft drusen accumulation in the eyes of elderly patients, an early warning sign of age-related macular degeneration. This exact mechanism behind this effect is currently unclear. Taurine, a compound found in goji berries, is also beneficial in slowing the development of eye conditions related to diabetes.
Revitalize Muscles
Goji berries have been used for thousands of years to promote both physical strength and healthy liver function. While it may not seem like it at first glance, these two things actually go hand in hand. A healthy-functioning liver is much more efficient at eliminating stored lactic acid from overused muscle tissues. Also, by facilitating increased blood- and oxygen-flow throughout the body, Goji berries can actually help to prevent excessive lactic acid production in the first place.
Good Source of Macronutrients
A one-quarter-cup serving of dried wolfberries has 104 calories, with just one gram of fat. The majority of the calories come from carbohydrates, but they're also a decent source of protein. Wolfberries give you 4 grams of protein per serving, and have 18 different amino acids, which are the building blocks of protein that play basic but important roles in the body. They also contain 3 grams of fiber per serving, which promotes digestive health.
Full of Micronutrients
Wolfberries are a potent source of vitamin A -- just one-quarter-cup serving gives you 140 percent of your daily recommended intake of it. The same amount also gives you 20 percent of your daily vitamin C recommended intake. If you're iron deficient or at risk of iron deficiency, you would do well to incorporate wolfberries into your diet. Just one serving provides 10 percent of your daily iron requirement.
Mung beans, a type of small, green legume in the same plant family as peas and lentils — is a high source of protein, fiber, antioxidants and phytonutrients. Although in most parts of the world they’re less popular than other bean varieties, like chickpeas or black beans, mung beans have some huge health benefits to offer!
While mung beans may be new to most people in the U.S, they’ve been a part of traditional Ayurvedic diets in India for thousands of years. Mung beans are considered “one of the most cherished foods” in the ancient Indian practice that’s been a traditional form of medicine since roughly 1,500 B.C.
These days, mung beans are beginning to be used in protein powders, canned soups and in restaurant dishes state-side.
Health Benefits of Mung Beans
Can Help Lower High Cholesterol Levels and Protect Against Heart Disease
One 2011 study published in the Journal of Human and Experimental Toxicology found that mung beans are highly effective at inhibiting LDL “bad” cholesterol oxidation. Mung beans have the ability to regulate cholesterol levels because their antioxidants act like potent free-radical scavengers, reversing damage done to blood vessels and lowering inflammation.
Oxidized LDL cholesterol is one of the biggest risks of deadly cardiovascular events, such as heart attacks or stroke. LDL cholesterol can accumulate within the inner lining of blood vessels, called the endothelium, and block blood flow, triggering cardiac arrest. Mung beans are a great addition to any anti-inflammatory diet thanks to their ability to keep arteries clear and to improve circulation.
Helps Lower High Blood Pressure
Mung beans nutrition include the ability to fight another significant cardiovascular disease risk factor: high blood pressure. In a 2014 study published in the Chemistry Central Journal, rats that were given mung bean sprout extracts for one month experienced significant reductions in systolic blood pressure levels.
The researchers believed that mung beans’ anti-hypertensive effects might be due to their high concentration of protein fragments known as peptides. These help to decrease constricting of blood vessels that raises blood pressure.
Contains Antioxidants That Fight Cancer Development
High levels of amino acids — oligosaccharides and polyphenols — in mung beans are thought to be the main contributors to their antioxidant power that can fight cancer development. In clinical studies, mung beans show anti-tumor activity and are able to protect DNA damage and dangerous cell mutation.
A 2012 study done by the College of Food Science and Nutritional Engineering at the China Agricultural University showed that mung beans’ antioxidant capacities are mainly derived from vitexin and isovitexin, two types of protective flavonoids that have high free-radical scavenging abilities. These flavanoids lower oxidative stress that can contribute to cancer formation.
Can Help Prevent or Treat Type 2 Diabetes
Strong evidence exists that mung beans nutrition has a significant anti-diabetic effect and can naturally help prevent or treat cases of type 2 diabetes. A 2008 study done by the Institute of Crop Sciences at the Chinese Academy of Agricultural Sciences found that when rats were given mung bean supplements, they experienced lowered blood glucose, plasma C-peptide, glucagon, total cholesterol and triglyceride levels. At the same time, the rats significantly improved glucose tolerance and increased insulin responsiveness.
Provide a High Source of Protein
Mung beans nutrition includes a very impressive amount of protein for a plant, with about 20–24 percent of their chemical structure being amino acids (protein), according to the Department of Chemistry at the Harbin Institute of Technology China. Globulin and albumin are the main storage proteins found in mung bean seeds and make up over 85 percent of the total amino acids found in mung beans.
Mung beans nutrition is also rich in other essential amino acids, including leucine, isoleucine and valine, which can be combined with other plant sources (like whole grains or some vegetables) to make a “complete protein.” Their highly absorbable protein content makes them a smart choice for vegans or vegetarians, especially considering how many other nutrients they add to someone’s diet.
Boosts Immunity and Protects Against Infections and Viruses
Mung beans nutrition contains a range of phytonutrients that are considered anti-microbial and anti-inflammatory, helping them to increase immunity and fight harmful bacteria, viruses, colds, rashes, irritations and more. Mung beans promote a healthy balance of bacteria within the digestive tract, which helps with nutrient absorption and immune defense.
High Source of Vitamins and Minerals, Like Folate and Magnesium
Mung beans nutrition provides a whopping 100 percent of your daily value of folate in every one cup serving! Folate (also known as vitamin B9) is an important vitamin for DNA synthesis, cell and tissue growth, hormonal balance, cognitive function, and even reproduction. In fact, consuming enough folate is especially important during pregnancy because it’s essential for preventing early births, neural tube defects and even termination.
Mung beans also provide about 36 percent of daily magnesium needs for the average adult woman. Many adults are actually deficient in magnesium, which is unfortunate because most people really need a substantial amount in their diet in order to control stress levels and manage pain. Magnesium is important for digestive health, proper heart beat functioning, neurotransmitter release and for repairing muscle tissue in people who are very active.
Fights Obesity and Helps with Weight Loss
Because mung beans nutrition contains high levels of fiber and protein, they are one of the most filling foods there is. In a study published in the Journal of Nutrition, researchers observed that a single meal with high-fiber beans produced a two-fold greater increase in the satiety hormone called cholecystokinin when compared to meals that didn’t contain beans.
Many other studies have found similar results: Namely, that satiety significantly increases after eating beans. Therefore, regularly eating mung beans can help with reducing food intake and boosting weight loss.
Can Help Decrease PMS Symptoms
Mung beans nutrition provides B vitamins, including vitamin B6 and folate, which are both important for controlling hormone fluctuations that can lead to PMS symptoms. B vitamins, folate and magnesium are useful for lowering the severity and pain associated with PMS cramps, headaches, mood swings, fatigue and muscle pains.
Easily Digested Compared to Many Other Beans
While some people experience gas or bloating from eating beans, mung beans are considered one of the easiest beans to digest and can actually help with detoxification in some cases. Mung beans have many benefits for digestion due to their high fiber content — for example, they can help prevent IBS symptoms like constipation.
In order to add mung beans into your diet without experiencing unwanted digestive effects, try first soaking and sprouting dried beans overnight and then cooking them with traditional Ayurvedic spices that can help increase digestibility. In India, they are commonly cooked with such spices as ginger, cumin, coriander and turmeric in order to help make them taste great while also helping to avoid any stomach pains.
Soaking and sprouting mung beans can also help reduce “antinutrients” that are naturally present within all legumes and beans, making them easier to digest and also releasing more of their nutrients. Types of carbohydrates called oligosaccharides, raffinose, stachyose and verbascose are present in raw (unsprouted) or poorly processed legumes, which can cause uncomfortable flatulence.
Some of these antinutrients are present in mung beans, but to a lesser degree than many other beans. In addition, antinutrients found in mung beans are soluble in water and can be eliminated by soaking, sprouting (germinating) or fermenting before eating them.
Some of the most unique and important health benefits of adzuki beans include their ability to aid in weight loss, prevent and manage diabetes, optimize digestion, contribute to growth and repair, increase energy, lower blood pressure, reduce birth defects in infants, and detoxify the body.
