According to MSc. Dr. Le Trinh Thuy Tien, Nutrition Specialist, Vietnam Clinical Nutrition Association, a balanced meal needs to have enough 4 food groups: starch group (mainly from cereals), protein group (meat, fish, eggs, milk, beans, etc.), fat group (animal fat, vegetable oil), vitamin and mineral group (vegetables, tubers, fruits, etc.).
In particular, the protein group provides essential components to build the body, ensure the body's growth and maintain many life activities, and enhance the body's resistance to disease. It is necessary to eat a combination of foods rich in animal protein (such as meat, fish, eggs, milk...) and vegetable protein (from beans, peas...).
Nutritionists say that vegetable protein from beans in the diet brings many benefits to help the body stay healthy. Beans are very nutritious, providing many nutrients the body needs, and are a great food to supplement fiber and protein from plants. Beans bring many health benefits and have good anti-aging properties for the body.
1. Nutritional composition of beans
Pinto beans are one of the most nutrient-dense foods among legumes and are highly anti-aging.
Beans are seeds of legumes including: black beans, kidney beans, green beans, pinto beans..., (excluding lentils, lupins, peanuts).
The nutritional composition of each type of bean is different. However, pinto beans are one of the most nutritious foods of all beans. Refer to the nutritional value of pinto beans:
1 cup (171g) of boiled pinto beans provides:
- Protein: 15g
- Fat: 1g
- Carbs: 45g
- Fiber: 15g
- Iron: 20% Daily Value (DV)
- Calcium: 8% DV
- Magnesium: 21% DV
- Phosphorus: 25% DV
- Potassium: 21% DV
- Folate: 74% DV
2. Anti-aging benefits of beans
Beans are a versatile and nutritious anti-aging food that offers a wide range of benefits.
Nutrient-rich energy source
Many varieties, such as black beans, chickpeas, pinto beans, and kidney beans, contain essential nutrients that can promote healthy aging. Beans are an excellent source of plant-based protein, fiber, vitamins, and minerals that help maintain overall health.
Skin health
One of the most obvious signs of aging is the condition of your skin. Beans are rich in antioxidants, including vitamins C and E, which help protect your skin from oxidative stress caused by free radicals. Beans also contain biotin, a B vitamin that is essential for maintaining healthy skin. These nutrients can help promote youthful-looking skin and reduce the appearance of fine lines and wrinkles.
Bone health
Beans are healthy in many ways and are considered an anti-aging food.
As we age, having strong bones becomes even more important. Beans are an excellent source of minerals like calcium, magnesium, and phosphorus, all of which are important for bone health. These minerals help prevent bone loss and reduce the risk of fractures and osteoporosis, common concerns among older adults.
Cardiovascular health
Heart health is an important part of aging. Beans are known for their ability to lower cholesterol levels due to their high fiber content. This, in turn, reduces the risk of heart disease, a condition that becomes more common as we age. Additionally, the potassium found in beans supports healthy blood pressure levels.
Digestive health
Beans are an exceptional source of fiber, which is essential for maintaining a healthy digestive system. Digestive problems such as constipation can become more common as we age. Fiber-rich foods such as beans can help alleviate these problems and promote regular eating.
Weight management
Maintaining a healthy weight is often a challenge as we age, but beans contribute to weight management through their combination of fibre and protein, which promotes feelings of fullness and reduces overall calorie intake. This is good for supporting weight management and helping to limit the effects of age-related weight gain.
Cognitive ability
Cognitive decline becomes a major concern for people as they age. Beans, meanwhile, are rich in folate, a B vitamin known for its role in brain health.
Source: https://giadinh.suckhoedoisong.vn/7-loi-ich-tu-dau-giup-co-the-khoe-manh-cham-lao-hoa-17224062819393777.htm
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