Even before the rise of civilization and the improvement of culinary arts, beans have been a natural staple to our early ancestors. Recent studies show that beans and legumes are indeed miracle plants that provide enough nutrients to give the human body a healthy boost in both energy and immunity.

Legumes can take in large amounts of oxygen in the air and convert it into protein found in seeds. Beans used to be called "poor man's meat" which can be bought in large quantities for a meager amount.

Beans and Legumes and Nutrition

There are different kinds of beans and legumes that provide the maximum sustenance and nutrients to our body, and they are:

• Vitamin B3 (Niacin). Quite in abundance in lima beans, Niacin assists in the functions of our digestive system, nervous system, and our skin. The main gist, however, is the conversion of our food intake into raw energy.

• Vitamin B1 (Thiamine). Lacking the necessary Vitamin B1/Thiamine in our body will often leave us fatigued and weak despite the meals we eat everyday. This vitamin plays an integral role in the production of energy in our bodies. It improves the overall function of the heart, muscles, and nervous system.

• Vitamin B2 (Riboflavin). This vitamin aids in the growth development of our body. Its main function is to improve red cell production, which distributes the oxygen to different parts of the body. Vitamin B2 also helps in releasing energy from carbohydrates.

• Vitamin B6 (Pryidoxine). This vitamin plays a significant role in the creation of antibodies for our immune system. This nutrient can maintain the normal nerve function, as well as the formation of red blood cells in our bodies. Also B6 is an important factor for the chemical reaction of proteins. Simply put, the more protein we take in, the more B6 is needed; lack of it causes nausea, dizziness, and mental and behavioral changes.

Aside from the vitamins listed above, beans are a better source of potassium than bananas, which aids in the normal functions of nerves and muscles.

Beans are perfect for people who are into weight loss.Recent discovery shows that the coating of beans contains anti-oxidant and anti-aging properties. This reduces the cholesterol in our bodies, improves digestion, and aids in cancer prevention.

Beans as substitute for meat

Everyone likes meat, but not health-conscious individuals. Despite their aversion to cholesterol found in these products, they often take small morsels to get the nutrients they need for a proper diet. But, nowadays, beans are already being considered as a healthy substitute for meat.

In truth, many help experts agree that beans and legumes are perfect substitutes for meat.  More iron and calcium can be found in a cup of cooked beans than in an ounce of cooked meat, less the calories and without the cholesterol.

How to prepare beans

There are plenty of ways to eat beans. You can either eat them raw, sautéed with your favorite vegetables, boiled, or even ground to be used in soup. Here is a simple recipe for a perfect bean meal:

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