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Health Benefits of Kidney Beans (Rajma) And Its Side Effects

Last Updated: Aug 06, 2020

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Kidney beans are very good for the health. It is a healthy option for asthma and diabetes patients. They help in boosting the immune system. They are a great source of vitamins, minerals, proteins, dietary fibre and iron. They contain antioxidants that are beneficial to our health. Consumption of kidney beans on a regular basis is good for hair and skin. These legumes are tasty and nutritious. They provide support for proper functioning of the nervous system and brain.

What are Red kidney beans?

Red kidney beans are nutritious as they contain lots of proteins, vitamins, carbohydrates, and minerals. It is a variety of the common bean (Phaseolus vulgaris) and a native of Mexico and Central America. It is used in the preparation of a variety of traditional dishes. It should we well-cooked before eaten. Kidney bean is regarded as a healthy component of a well-balanced diet.

They are available in a variety of variants, such as red kidney beans, black kidney beans, white kidney beans, spotted, mottled kidney beans, and striped kidney beans. The texture, flavour, and taste of kidney beans are great and possess potassium, magnesium, and iron content. For vegetarians it is an excellent substitute to meat. Kidney bean promotes good health and possesses numerous disease-fighting antioxidants.

Nutritional Value of Kidney Beans (Rajma) Per 100 gm

Kidney beans are a good source of protein and are mainly composed of fibres and carbs. 100 grams of cooked beans contain 127 calories. The other nutrients present include 67% water, 8.7g of protein, 22.8g of carbs, 0.3g of sugar, 6.4g of fibre, 0.5g of fat and 30.17g of omega. The nutritional value of animal proteins is higher than in kidney beans. Kidney beans are used in many developing countries as an affordable alternative to proteins. It is a rich source of protein and carbohydrates. The main nutritional component of kidney beans is the starchy carb and is suitable for diabetic patients.

Nutritional facts Per 100 grams

333
Calories
0.8 g
Total Fat
24 mg
Sodium
1,406 mg
Potassium
60 g
Total Carbohydrate
24 g
Protein

Vitamins and Minerals in Kidney bean

0.14
Calcium
7 %
Vitamin C
45 %
Iron
20 %
Vitamin B-6
35 %
Magnesium

Health Benefits of Kidney Beans (Rajma)

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Check out best health benefit of eating kidney beans. You can add Kidney bean in your diet chart and get all these health benefits such as blood sugar control, anti aging, acne problem, weight loss management and more.

Kidney beans cure cancer

These special Kidney beans are loaded with manganese and act as antioxidants. The free radicals in the mitochondria are reduced by the antioxidant defence. Kidney beans also comprise of vitamin K and are vital for protecting the bodily cells from oxidative stress which decrease the risk of cancer. Colon cancer can be prevented by including kidney beans in our diet.

Kidney beans good for lower blood pressure

The risk of chronic diseases, such as heart attack can increase due to high blood sugar levels. It is very important therefore to keep this level moderate and include kidney beans in the diet which are also rich in protein and fiber. Blood sugar levels can be maintained by eating kidney beans as their glycaemic index is low and can decrease the risk of diabetics.

Kidney beans good for weight loss

kidney beans are good source of proteins can be included in the weight loss diet. The beans are known to be rich in protein, complex carbohydrates and in fibre and help in stabilizing the levels of blood sugar in the body. People, who are diabetic and resistant to insulin, are advised to consume these healthy beans. Less insulin is released by the pancreas as the kidney bean stabilize the blood sugar levels. This process helps to promote fat storage in the body and healthy weight can be maintained

Anti-Ageing Properties of Kidney beans

Kidney beans are not only a rich source of protein and carbohydrates, but they are also a rich source of antioxidants as well. They are known to limit damage caused to cells and promote longevity as they have anti-ageing properties. The problems that are caused to our body and skin by eating unhealthy foods can be reduced by adding kidney beans to the diet.

Kidney beans good for acne

Kidney beans are a good source of zinc; therefore regular intake of kidney beans in the diet help in maintains healthy skin. Increased activity of the sebaceous glands that are responsible for producing sweat can lead to acne and this can be cured by zinc, which is present in kidney beans. Thus helps in the proper functioning of certain glands.

The folic acid present in the kidney beans is also beneficial and helps in the regular formation of the skin cells. The new skin cells produced are very useful to decrease the acne breakouts and clear the pores on the skin. A bowl full of kidney beans consumed daily is very important for eye health as it is a good source of zinc.

Lowers Blood Pressure

Blood cholesterol level in the body can be lowered easily by regular intake of dietary fibre in meals. The fibre in beans bonds with the bile acid in the intestine which is very beneficial for the synthesis of cholesterol. This way the availability of acid is lowered. Thus, reducing the risk of high blood pressure.

Kidney beans good for osteoporosis

A healthy immune system can be maintained by regular intake of kidney beans that are not only rich in soluble fibre but even in lean protein, potassium, zinc and magnesium. The blood pressure of an individual can be maintained easily by including dietary fibre and this helps to prevent osteoporosis.

Kidney beans skin benefits

Metabolism of amino acids, fatty acids, neurotransmitter synthesis, gluconeogenesis, histamine synthesis, haemoglobin synthesis and lips is maintained by kidney beans.

Thus consumption of kidney beans is very beneficial in maintaining healthy and glowing skin. Complete nutrition can be gained by regular intake of these healthy kidney beans that are loaded with fibre and protein.

Kidney beans for brain health

Kidney beans are a rich source of Vitamin B1, which helps in the synthesis of acetylcholine, ensuring the appropriate functioning of the brain. kidney beans also play a vital role in the healthy functioning of the intellect and are of great use in boosting the memory power as well as concentration level. Dementia and Alzheimer’s disease is also reduced by including kidney beans in the diet.

Kidney beans boost immunity system

Boost the Immune System

Kidney beans are rich in iron, manganese, magnesium, vitamins, proteins and fibre content. The Manganese present in kidney beans is beneficial for the metabolism of the body and breaks down the nutrients in the body and produces energy required for the body.

Kidney beans for diabetic patients

The glycaemic index in kidney beans is very low because of which the blood sugar level in the body is balanced. The risk of developing diabetes is reduced by including kidney beans in meals.

Kidney beans and asthma

The magnesium present in blacke kidney beans has a bronchodilator effect and ensures smooth air passage in and out of the lungs. Studies have shown that low magnesium levels can lead to asthma.

Uses of Kidney Beans (Rajma)

Kidney beans are very nutritious as they are packed with starch, antioxidants, dietary fibre, and phenolic acids. It is available throughout the year. It is an important component while preparing dishes, such as Mexican bean hot pot, Mexican chaat and tacos. The calorie content in this pulse is moderate and it maintains blood sugar, improves bowel movement, good for the brain and helps to lower bad cholesterol in the body. It is used as a substitute for meat by vegetarians. It is also used in chilli-corn-carne. It is used widely by people in northern regions in their cuisine.

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Kidney Beans (Rajma) Side-Effects & Allergies

Kidney beans involve certain health risks. They are rich in protein, carbohydrates, vitamins, and fibre. It is very important that appropriate amount of kidney beans are incorporated in the diet to avoid any harmful risks. For good results and good health about 25 to 38 grams of fibre can be included in the diet but with age it should be decreased. Eating large quantities of kidney beans can cause problems for bowel health and digestion.
Some of the problems that can be caused include blocked intestines, abdominal pain, diarrhoea and gas. Getting too much of folate from the kidney beans is also harmful as it can increase the risk of cancer. Too much of kidney beans can cause damage to the organs and hence it is important to monitor the diet well. Also to be monitored are excess iron in the diet that can damage the brain and even trigger the heart to cause heart attacks.

Origin And Cultivation of Kidney Beans (Rajma)

Kidney beans involve certain health risks. They are rich in protein, carbohydrates, vitamins, and fibre. It is very important that appropriate amount of kidney beans are incorporated in the diet to avoid any harmful risks. For good results and good health about 25 to 38 grams of fibre can be included in the diet but with age it should be decreased. Eating large quantities of kidney beans can cause problems for bowel health and digestion.
Some of the problems that can be caused include blocked intestines, abdominal pain, diarrhoea and gas. Getting too much of folate from the kidney beans is also harmful as it can increase the risk of cancer. Too much of kidney beans can cause damage to the organs and hence it is important to monitor the diet well. Also to be monitored are excess iron in the diet that can damage the brain and even trigger the heart to cause heart attacks.

References

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    Written ByDrx Hina FirdousPhD (Pharmacology) Pursuing, M.Pharma (Pharmacology), B.Pharma - Certificate in Nutrition and Child CarePharmacology
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    Reviewed ByDt. Ms. Shilpa MarwahB.Sc (Home Science), Post Graduation Diploma in Dietetics and Public Health NutritionDietitian/Nutritionist
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