Greens and beans are healthy additions to almost any diet plan
Greens and beans are healthy additions to almost any diet plan because of their low-calorie level and fat content. Additionally, they are nutrient dense because they provide beneficial vitamins, minerals and antioxidants, and their nutrients provide several health benefits.
Some of the health benefits of greens and beans include
- Repair cell damage: Greens and beans are full of antioxidants including vitamin C, flavonols, quercetin and kaempferol. These antioxidants fight free radicals in the body, reduce cell damage and promote normal cell structure development and functioning.
- Improve heart health: High levels of flavonoids may reduce the risk of heart diseases and enhance heart health by lowering low-density lipoprotein (LDL; bad cholesterol) levels. Incorporation of greens and beans in the diet may help mitigate some of the thrombotic conditions of the heart such as blood clots in the arteries and veins.
- Protect gut function: Fiber in greens and beans helps keep the digestive system healthy and run smoothly. Greens and beans are also low in fermentable oligosaccharides, disaccharides, monosaccharides and polyols (FODMAP), a carbohydrate group responsible for causing gut disorders such as irritable bowel syndrome. Consuming greens and beans can improve symptoms of digestive disorders.
- Aid healthy pregnancy: Folate present is necessary for growth and development of unborn babies. This vitamin also reduces the risk of certain birth defects.
- Promote bone health: Decent amounts of calcium, vitamin D and vitamin K present in turnip greens, collard greens, kale and broccoli are important for maintaining strong, healthy bones and reducing the risk of fractures.
- Regulate mood symptoms: The folate content may help stabilize serotonin, dopamine and norepinephrine that regulate the mood.
- May help prevent cancer: Greens and beans contain chlorophyll that may help slow growth of cancer tumors and reduce the risk of cancer.
- Are protein sources: Legumes, lentils, nuts and seeds are excellent sources of protein. Protein can help curb hunger pangs and episodes of low energy and improve immunity against diseases. It is needed to improve the wear and tear of the body.
- Iron and zinc stores in the body: Dried beans and peas, lentils, enriched cereals and dark leafy green vegetables are good sources of iron. Plant sources of zinc include whole grains, legumes, nuts and wheat germ. Zinc and iron are both essential components of many body enzymes and play a role in cell division and formation of protein. Iron is additionally needed by the red blood cells for oxygen transport in the body.
Nutritional facts of greens and beans
Greens and beans are inexpensive, versatile and good sources of healthy carbohydrates, proteins, fiber and micronutrients. They contain almost no fat or cholesterol. They are enriched with complex starch and fiber that provide the body with quick energy and stabilize blood sugar levels. Moreover, they contain many essential vitamins such as A, C, K, B6 and folate. One cup of raw greens and beans contains almost 10 percent of daily recommended value for folate. Greens and beans are rich sources of minerals such as calcium, selenium, iron, manganese, potassium and copper.