It’s National Eat Beans Day today! While that may pale in comparison to our upcoming Independence Day festivities, it’s a delicious celebration of one of nature’s healthiest foods.
Beans are both high in protein to help build muscle and they’re also jammed with complex carbohydrates that power the body. They’re not only high in fiber, they’re also loaded with antioxidants that can help protect against a host of conditions – including cancer and heart disease.
Here are 10 special health benefits of the wide variety of beans:
- Soluble Fiber – Blood Sugar
- Folate – Mood & Memory
- Iron – Blood Oxygen
- Magnesium – Prevents Migraines
- Potassium – Blood Pressure & Osteoporosis
- Zinc – Tissue Growth and Repair
- Vitamin B-6 – Brain health
- Vitamin C – Arthritis & Eye health
- Niacin – Cataracts
- Calcium – Bone strength
As one of the world’s most versatile foods, here are 5 international recipes to experience the many health benefits of beans. Plus, they’re delicious:
Baked Beans – A July 4th holiday favorite – but often loaded with fatty bacon and added sugars – this healthy version justifies a second helping.
Kongjaban – Hailing from Korea, the combo of ingredients makes it a little bit salty, a little bit sweet and a lot bit nutty.
3-Bean Salad – A quintessential picnic food, this dish blends an assortment of beans – or use the varieties you enjoy most.
Chickpea Spread – Try this Greek version of humus that replaces heavy dairy dips with fresh hints of the Mediterranean.
Bolivian Spicy Lentil Stew – The zesty flavors of South America are served atop rice and crowned with a savory tomato salsa.
To get more healthy beans into the diets of family and friends, make one of these recipes for your next gathering – and share the recipe.
Sources
http://www.joybauer.com/food-articles/beans-and-legumes.aspx
http://www.doctoroz.com/videos/after-40-nutrition-surprising-health-benefits-beans
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