Black beans also known as black turtle beans,are scientifically known as Phaseolus vulgaris are members of the legume family. In Kenya,they are popularly known as njahi. Legumes usually store large amounts of energy in the form of carbohydrates. Black beans are rich with vitamins and minerals which offer so much in the way to a health and dietary lifestyle. Adding black beans to your diet has proven to have a multitude of benefits from having more energy and regularity to potentially preventing common diseases and health conditions.
While their fellow legumes like beans and lentils are praised for their ability to fuse well with dishes like chapati and rice, Njahi has been unfairly compared to shattered dreams and disappointment. However, there is a solution that will have one enjoy this nutrient-packed meal in no time. The solution is pretty much an open secret; lots and lots of onions. Just like other legumes Njahis thrive on onions and to make this meal even better add cumin spice, grated carrots, and dhania, this makes the meal palatable and less ‘earthy’. Here are some of the benefits of eating Njahi:
1.It’s a great source of fibre
Foods that are rich in fibre help in regulating bowel movements, aid in achieving healthy weight and control blood sugar levels. In addition, the protein in the beans leaves you feeling fuller for longer thus promoting weight loss as when your stomach is full you are unlikely to binge on unhealthy foods.
2.Source of several B-complex vitamins
It’s a source of vitamins like Thiamin which helps in nerve, muscle, and heart function, Pyridoxine which ensures that your nerves, skin, and red blood cells are in good condition. In addition, Njahi contains Riboflavin, folates, and Niacin.
It Contain Potassium which lowers blood pressure and anxiety and ensures that the heart, brain, and kidneys function well. In addition, Potassium prevents Osteoporosis a disease that leaves your bones weak and brittle.
3.Helps in enhancing fertility
One speciality that black beans have is that it contains a rare mineral which have been found to be effective in reducing impotence and erectile dysfunction problem. The rare mineral is called molybdenum. Molybdenum has been proven to be linked with the increasing of energy during sexual activity. One more function of this rare mineral is that it can help in detoxifying some acidic compounds found in daily food items that can cause some disorientation in some people.
4.Good for Pregnancy
There are some substances contained in black beans which are good for pregnant woman. The first is foliate. Foliate, when it enters the body will be turned in to folic acid which is beneficial for the development of foetus’ brain as well as the spinal cord. So, it is an essential substance that could prevent a baby born with birth defect.
Black beans are also rich in minerals, especially iron which has big contribution in producing red blood cells. During pregnancy, sufficient amount of red blood cells is essential because they are required to build muscle, bones and nerve system of the foetus and iron is essential to keep the mother in healthy condition during and after pregnancy.
5.Helps in cure of Anaemia
Since black beans are so rich in minerals especially in iron of course it is good for fighting against anaemia. As a result of iron deficiency, the body easily gets tired, fatigue and then ultimately leads to anaemia. Consumption of black beans could help in dealing with these problems easily and effectively because black beans is rich in iron and some other important minerals which are essential for the production of red blood cells.
6.Good for the Nervous System
Foliates contained in black beans is not only good for pregnant woman but is also good for maintaining the health of nervous system. The amino acids contained in black beans though already combined with molybdenum will not function optimally without folic acid. Amino acid is the essential substance required by the nervous system, without which it could have increased the risk of Parkinson disease and in worst condition could cause disease like Alzheimer’s.
7.Helps in prevention of Cancer
Flavonoid and phytochemical compounds found in black beans are powerful in preventing the development of cancerous cells in the body. Those two substances will act as anti-inflammatory and antioxidant which are the reasons why cancerous cells cannot grow in the body. Antioxidant has important role in removing or repairing the damaged cells before they could infect the healthy cells and help preventing the mutation of gene.
8.Blood Sugar Regulation
Unlike many other foods that are high in carbohydrates, black beans don’t cause a spike in blood sugar. When people eat black beans with rice, their blood sugar levels tend to be lower than if they only ate rice. For people with diabetes, adding beans to a healthy diet can improve blood sugar control while reducing heart disease risk.
The antioxidants in black beans can help to protect your eyes against age-related macular degeneration and cataracts. When people at high risk of advanced macular degeneration took high doses of antioxidants, their risk of the condition decreased. Antioxidants also reduced vision loss in the same high-risk group by 19%.
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