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Benefits of rajma/ kidney beans

Discussions on "Benefits of rajma/ kidney beans" in "Healthy and Nutritive Foods" forum.

  1. #1
    druchita is offline Commander's of Penmai
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    Benefits of rajma/ kidney beans

    Kidney beans, also known as rajma, is a well known pulse that is extensively used all over the world in the preparation of variety of dishes, particularly in rice, curries, salads and toppings.However,
    there are many health benefits of kidney beans that we need to know. The health benefits of kidney beans are not just for a part of the body but improves the overall health of our body. The benefits of kidney beans definitely makes us include this pulse in our daily diet.

    Here are the health benefits of kidney beans:

    1)Provides Energy : -Rajma boosts our energy as it is high in iron content. It contains high amount of iron which is the main source that is required for increasing body metabolism and energy. It also helps in the circulation of oxygen throughout the body.

    2)Calorie count :-The amount of calorie found in rajma is moderate and can be eaten by all the age group. Adding kidney beans to a salad or low calorie soup during lunch will be a good choice. At the same time, for those who want to maintain a consistent weight can have rajma or kidney beans.

    3)Maintains Blood Sugar :-Rajma is a well known fiber rich pulse. These fibers in rajma decreases the metabolism rate of the carbohydrate content in the beans.

    4)Good For Brain :-This pulse offers outstanding benefits for brain. It contains high amount of vitamin K which provides essential nutrition for both brain and nervous system. Kidney beans are also a good source of vitamin B, which is essential for brain cells. It nourishes the brain nerves and cells which prevents age related disease like Alzheimer's.

    5) Improves bowel movements :-The fiber present in kidney beans helps in maintaining healthy bowel movements. If it is eaten in the right quantity, it helps in cleansing the digestive tract. Regular bowel movements are associated with a lower risk of colon cancer.

    6)Cardiovascular Benefits :-High magnesium content and fiber in kidney beans is responsible for lowering bad cholesterol levels. High magnesium level found in kidney beans helps the body fight diseases associated with the risk of stroke, heart attack, and peripheral vascular disease. It also helps in having a healthy cardiovascular system.

    7) Prevents hypertension
    Nutritious red kidney beans are also a very good source of potassium and magnesium along with soluble fibre and protein which helps maintain blood pressure within normal range and protects the over-all heart health. Potassium and magnesium dilate the blood vessels and arteries thus assuring smooth blood flow.
    8 )Helps lose weight
    These fibre-rich beans when consumed, occupy a lot of space in the stomach thus providing a feeling of fullness for a longer period of time and they are low in fat too. This makes it an appropriate pre-workout option as it will provide sustained energy throughout.

    9) Strengthens the immune system
    The health benefits of rajma are not just limited to its fibre and protein content as it is full of antioxidants too. These antioxidants boost our immune system and protect it from the harmful effects of free radicals by scavenging them and limiting the damage. Antioxidants are also believed to have anti-ageing properties.
    Combine rajma with vegetables in the form of salads or soups to make it more nutritious. Eating red kidney beans every day can become boring or monotonous, here is another interesting way to incorporate it in your daily diet: Red kidney bean flour/powered beans can be added to wheat flour to make more nutritious chapattis or Indian flat bread, khakra, wraps, chilas, dosas, pancakes, etc.

    These are some of the major health benefits of kidney beans. Add them in your daily diet as it keeps you healthy in the long run.

    Nutrition in rajma (Nutritive value per 100g)

    • Energy 340 kcals
    • Protein 24g
    • Carbohydrates 56g
    • Fat- 1g
    • Magnesium 184 mg

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  2. #2
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    sumitra is offline Registered User
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    Re: Benefits of rajma/ kidney beans

    உடலை வலுவாக்கும் உணவுகளில் பயறு வகைகளுக்கு முக்கியப் பங்கு உண்டு. புரதச் சத்து மிகுதியாக இருப்பதால், பயறு வகைகள் அசைவ உணவுக்கு இணையாகக் கருதப்படுகின்றன.

    பொதுவாகப் பயறு வகைகள் உலர்ந்து விதைகளாக மாறுவதற்கு முந்தைய நிலையிலும் சாப்பிட ஏற்றவை தான். ஆனாலும், நன்றாக முதிர்ந்தப் பயறு வகைகளில்தான் குறைவான ஈரப்பதமும் அதிகச் சத்துக்களும் இருக்கும். முளைவிட்டப் பயறு வகைகளில் அதிக அளவு நீர்ச் சத்தும், வைட்டமின் சத்துக்களும் இருப்பதால் பூஞ்சைக் காளான் வளர ஆரம்பிக்கும் வாய்ப்பு உள்ளது. அதனால், பாதுகாப்பாக வைப்பது அவசியம்.

    கால்சியம், பாஸ்பரஸ், இரும்புச் சத்து மற்றும் வைட்டமின் - பி காம்ப்ளெக்ஸ், ரிபோஃபிளேவின் போன்ற சத்துக்கள் அதிகம் இருப்பதால், உடலுக்கு நல்ல ஊட்டத்தைக் கொடுக்கும்.


    தசைகளை நன்றாக இறுகச்செய்வதோடு, மலச் சிக்கலையும் தடுக்கும் ஆற்றல் கொண்டது. இதில் புரதம், கலோரி, மாவுச் சத்து, கால்சியம், பாஸ்பரஸ், இரும்பு ஆகிய சத்துக்கள் உண்டு. மெக்னீஷியம், துத்தநாகம், தாமிரம், நார்ச் சத்து ஓரளவு இருக்கின்றன. சோடியம், பொட்டாஷியம் ஆகியவை மிகக் குறைந்த அளவே இருக்கின்றன. சிறுநீரகக் கோளாறு இருப்பவர்கள் தவிர்ப்பது நல்லது. உடலை வருத்தி உடற்பயிற்சி செய்பவர்கள், கர்ப்பிணிகள், சர்க்கரை மற்றும் இதய நோயாளிகள் அனைவரும் சாப்பிட ஏற்றது.



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