Black beans are often considered to be good food supplements, the most common saying is that it nourishes the kidneys and blood, can prevent aging and anti-aging. So is it true that "a bunch of tonics, not as good as a handful of black beans"? Do black beans really have that magical effect?
Let's first look at the nutrients contained in black beans.
Black beans are rich in protein, fat, vitamins, carbohydrates and dietary fiber. Among them, the protein content is 36%, ranking first among pulses. And the level of essential amino acid composition structure in black bean protein is generally better than that of soybean, and the specific content of each essential amino acid is higher than that of eggs,[1] that is, the high-quality protein content of black beans is higher, which is more conducive to being absorbed and utilized by the human body. Other nutrients, fat content of up to 15.9%, and unsaturated fatty acids up to more than 70% [2], so in addition to basically meeting the body's need for fat, there is also a role in reducing blood cholesterol. The carbohydrate is 23.4%. Dietary fiber is 10.2%. Vitamins are rich in B vitamins and vitamin E, of which vitamin E is equivalent to 7 times that of meat [3]. Trace elements such as zinc, copper, magnesium, selenium, phosphorus and other high content, these trace elements to delay human aging, reduce blood viscosity and so on have an important role.
In addition to basic nutrients, black beans contain polyphenols such as isoflavones and anthocyanins, which are the functional components of black beans. It was found that the types and contents of isoflavones in black beans were higher than those in soybeans [4]. So what do these polyphenols do? Studies have shown that the polyphenols in black beans can prevent cancer and fight cancer, prevent cardiovascular and cerebrovascular diseases, prevent osteoporosis, antioxidant and anti-aging under certain concentration requirements [5]. However, in fact, according to the daily consumption of black beans contained in the dosage of polyphenols is far from reaching the efficacy dose, that is to say, it is impossible to achieve the above effect by eating black beans.
Eating black beans, although it can not achieve its rumored effect, but black beans are still a good choice for protein supplementation. However, it is very unnecessary to deliberately overdose black beans in order to pursue the miraculous effect of black beans. "A bunch of tonics, not as good as a handful of black beans" is just an exaggeration of the nutrition and efficacy components of black beans, black beans are just an ordinary food, and their nutrition can not be compared with the efficacy of medicinal materials.
This issue is written by Yihua Liu
Editor: Peng Mingqian
bibliography:
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