The white bean, a legume loaded with essential minerals, cardiovascular well -being, reduces risks and balances blood pressure.
The white bean is positioned as an essential super food, endorsed by nutritionists and cardiologists that highlight its benefits in the cardiovascular health. This food, available in markets around the world, offers more than 1500 mg of potassium per 100 grams, exceeding banana. Its inclusion in regular diets favors blood pressure regulation and contributes to general well -being, consolidating as an effective option for fight hypertension.
Key benefits of white bean
It is a nutritious and versatile food, with multiple health benefits;
- Source of plant proteins: It is an excellent source of proteins of plant origin, making it an ideal food for vegetarians and vegans. Contributing to the growth of muscle mass.
- High fiber content: Thanks to this, it favors digestion, preventing constipation and maintaining blood sugar levels stable, benefiting people with diabetes.
- Beneficial for cardiovascular health: The white bean contains fiber and antioxidants that help reduce bad cholesterol, protecting the health of the heart and reducing the risk of cardiovascular diseases.
- Rich in essential minerals: It is a good source of iron, which prevents anemia, magnesium, zinc, potassium, which contributes to muscle and nervous health. Minerals that are essential for the proper functioning of the organism.
- Low in fat and without cholesterol: The white bean becomes a healthy option to include in daily food.
PORTOS-GRANADOS.WEBP
How to consume the bean to take advantage of its properties
The white bean is a legume rich in proteins, fiber, iron and other essential nutrients. To take advantage of its properties, it is necessary consume it correctly.
Before cooking, it is recommended to soak it between 8 and 12 hours. This process helps reduce antinutrients that hinder the absorption of minerals, decreases compounds that generate swelling and shorten cooking time. After soaking, it is important to rinse it well and cook it in plenty of water for approximately 45 to 60 minutes, or in pressure pot for 25 minutes for faster cooking.
Its cooking versatility allows you to incorporate it into various preparations. It can be added to fresh salads with vegetables and herbs, used in stews and soups to provide texture and proteins, processed in purés or Dips with garlic and lemon and even becoming the base of vegetable hamburgers when combining it with oats and spices.
To improve iron absorption in beans, it is advisable to consume them together with foods rich in vitamin C, such as tomato, peppers or lemon juice. In addition, combining them with whole grains such as rice or quinoa allows you to obtain a more complete and balanced protein.
Source: Ambito
I am an author and journalist who has worked in the entertainment industry for over a decade. I currently work as a news editor at a major news website, and my focus is on covering the latest trends in entertainment. I also write occasional pieces for other outlets, and have authored two books about the entertainment industry.
