A healthy head of cabbage!

You would be surprised at how healthy a head of cabbage is! Benefits of cabbage include frequent use as a treatment for constipation, stomach ulcers, headaches, obesity, skin disorders, eczema, jaundice, scurvy, rheumatism, arthritis, gout, eye disorders, heart diseases, aging, and Alzheimer’s disease. Incorporate cabbage into your vegan meal plan for optimum health!

The inexpensive used cabbage can practically work miracles. The leafy vegetable of Brassica family,  most commonly consists of soft, light green or whitish inner leaves covered with harder and dark green outer leaves, but the purple variety is my absolute favourite. Widely used throughout the world, and can be prepared in a number of ways, but mostly, it is included as either a cooked or raw part of many salads.

Cabbage is beneficial in curing various health ailments:

Deficiency of Vitamin C: 

Scurvy is a disease commonly characterized by spongy and bleeding gums, cracked lip corners, weakened immune system, frequent infections and cold, premature aging, and depression.

Remedy: Cabbage is an abundant source of Vitamin C. Vitamin C, as one of the best antioxidants, reducing free radicals in the body that are one of the fundamental causes of premature aging. It also helps in repairing the wear and tear on the body through the course of ones life, and is helpful in treating ulcers, certain cancers, depression, boosts immune, and defends against cough and cold. It also speeds up the healing process for wounds and damaged tissues, regulates the proper functioning of the nervous system, and reduce the effects and presence of Alzheimer’s disease and other degenerative neural diseases.

Deficiency of Roughage: 

This is a very serious deficiency but one that is commonly overlooked in the maintenance of personal health. A lack of roughage in food can result in constipation, which is the root cause of many other ailments and health hazards such as stomach ulcers, headaches, gastrointestinal cancers, indigestion and a subsequent loss of appetite. The dangers of roughage deficiency even extends to skin diseases, eczema, premature aging and hundreds of mild to serious conditions.

Remedies: Cabbage is very rich in fiber, the main health benefit of roughage. This helps the body retain water and it maintains the bulkiness of the food as it moves through the bowels. A great remedy together with going vegan, for constipation relief and other digestion-related problems.

Deficiency of Sulphur:

Sulphur is a very useful nutrient because it fights infections. A deficiency of sulphur can result in microbial infections and a greatly reduced rate in the healing of wounds.

Remedy: Again, cabbage is rich is sulphur. So, it helps fight infections in wounds and reduces the frequency and severity of ulcers.

Other Health Benefits of Cabbage:

Cancer Prevention:  One of their most important celebrated benefits to health is their powerful antioxidant quality, in that cabbage and other similar vegetables scavenge free radicals from around the body, which are detrimental to overall health and are major contributors to cancer and heart disease. Lupeol, sinigrin, and sulforaphane, are known to stimulate enzyme activity and inhibit the growth of tumors, which lead to cancer. A study has shown (performed primarily on Chinese women), a significant reduction in breast cancer when cruciferous vegetables like cabbage were regularly added to their meals.

Anti-Inflammatory Properties:  Known to accumulate a build-up of cadmium-binding complexes in its leaves, and one of the main components of that is glutamine. Glutamine is a strong anti-inflammatory agent, reducing the effects of many types of inflammation, irritation, allergies, joint pain, fever, and various skin disorders.

Eye Health:  A rich source of beta carotene, many people, particularly as we get older, turn to cabbage for its ability to prevent macular degeneration and generally promote good eye health and the delay and prevention of cataract formation. Beta-carotene has also been positively linked to reduced chances of prostrate cancer, which is an extra added bonus on top of the other anti-carcinogenic effects of cabbage!

Weight Loss:  Those who want to lose weight in a healthy way can do so by going vegan – adding a regular dose of cabbage is highly recommended, since cabbage is packed with so many beneficial vitamins, minerals, and other nutrients, it is quite filling, and has high levels of fiber, which add bulk to the bowels, extremely low in calories, with only 33 calories per cup of cooked cabbage.

Brain Health: Let’s not forget that cabbage is a very powerful brain food! The presence of Vitamin K and anthocyanins within cabbage give a strong boost to mental function and concentration. These are primarily found in red cabbage, and vitamin K has been well-researched, although it is often called the “forgotten vitamin”. Vitamin K is essential in the production of sphingolipids, the myelin sheath around nerves. This wrapping is what protects nerves from damage and decay. Consuming vitamin K improves defence against neural degeneration, Alzheimer’s disease, and dementia.

Furthermore, the anthocyanins in cabbage are a current area of research, but early indications point to it being a more powerful source of antioxidants than vitamin-C, and red cabbage has even more types of anthocyanins than common cabbage. It also appears that the nutrient uptake is not limited by anything, and that one can eat as much cabbage as they want, and continue to accumulate antioxidants, which help fight off diseases, reduce chances of cancer, improves the nervous system, and increases brain function.

Bone Health:  All cruciferous vegetables, are great sources of minerals –  calcium, magnesium, and potassium. These three essential minerals are integral in the protection of bones from degradation and the onset of osteoporosis and general bone weakening.

Blood Pressure: The presence of potassium in cabbage makes it a wonderful way to protect oneself from elevated blood pressure, which increases the risk of heart attack and stroke.  Potassium is a vasodilator –  it opens up the blood vessels and eases the flow of blood.

Skin Care and Premature Ageing:  Antioxidants play a major role in skin health and the general toning and improvement of the body in response to the ageing process. Free radicals are an underlying cause of wrinkles, skin discolouration, spots, and many other conditions. Antioxidants you gain by eating cabbage can cause a turn-around in your aging processes, leaving you feeling and looking healthy and young.

Muscle Aches: When certain bacteria ferment the sugars in cabbage, such as during the cooking of sauerkraut, lactic acid is released. It isn’t the easiest compound to find in a diet, but it has been shown to reduce muscle soreness and aches, so in some small way, cabbage helps general pain relief and muscle soreness, depending on how it is prepared.

Detoxification by cabbage:

A great detoxifier –  it purifies the blood and removes toxins, primarily free radicals and uric acid which are primary causes of rheumatism, gout, arthritis, renal calculi, skin diseases, and eczema. This detoxifying effect of cabbage is due to the high content of vitamin C and sulphur.

Whether you cook it, eat it raw, pickle it, or make a probiotic with it – consider adding more cabbage to your already healthy vegan meal plan for optimum health! I absolutely love raw shredded cabbage tossed with black salt, hemp seed oil, oregano, and apple cider vinegar – folded into a sesame seed wrap. Let’s hear how you love cabbage and how you prepare it!

Stay healthy, eat healthy – be vegan for life!

 

 

Step aside, tofu, tempeh, and seitan. There’s a new meatless-meal staple that’s making our mouths water.

Jackfruit is a high grade anti-oxidant owing to dense concentration of vitamin C. It strengthens immune function and protects from could, cold, flu, infections and critical conditions like Cancer and tumours.

Jackfruit is a powerhouse of energy. It can lend a quick boost of energy without disturbing the sugar levels in the body significantly.

Potassium controls sodium, maintains the  electrolyte balance along with regulating muscle function. All these roles make potassium a very healthy food for arresting high blood pressure and maintaining health of your heart.

The high fiber content in Jackfruit aids healthy digestion and an effective excretion which keeps the gastrointestinal tract clean and healthy.

Jackfruit contains dietary fiber that reduces the effects of toxin in the colon and protect from colon cancer. Additionally its constipation preventing properties prevent piles.

Jackfruit is a rich source Vitamin A and its equivalents that protect eyes from infections, improve eye sight and prevent vision related medical problems .

The anti-oxidant properties and high water content of Jackfruit keeps skin healthy, moisturized and reduces the wrinkles and dryness retaining the youthful texture of the skin.

The Jackfruit root has been found to be an effective remedy for asthma symptoms.

Jackfruit maintains good bone health with high calcium content and increases its density by reducing the calcium loss owing to healthy potassium content.

Jackfruit alleviates anemia by adding iron and increasing the iron absorption with Vitamin C  in the body. Other minerals in it improve the quality of blood.

Jackfruit comes from the mulberry family. It has thorny projections outside and soft flesh inside which is  intensely sweet and delicious in taste. It is typically found in South East Asia and finds its origins in India. Thailand and Vietnam are the largest producers and exporters of this fruit. Jackfruit is found in many varieties across countries and continents and is classified based on the softness of its flesh.

Jackfruit’s flesh is very high in fiber content. The taste and texture makes it a great fruit for jams, chutneys, candies, cakes and other sweet preparations.  Unripe raw jackfruit is used in savoury dishes and is cooked in gravies and spicy curries. The texture of unripe jackfruit is like mutton and so is its taste when cooked in spices which makes it popular amongst vegans and non-vegans alike. The seeds of Jackfruit are also eaten in boiled form as a snack in some countries.

It is a healthy fruit with almost no fats but high energy. The taste and preparations make it a delectable fruit which is easy to include in the meal plan. Unfortunately many countries get only canned jackfruit stored in sugar syrup or brine which is not as healthy as out-of-tree fruit. But this fact should not keep you from eating and enjoying this gorgeous fruit even if it is out of the can.

Scientific name: Artocarpus heterophyllus

Nutritional Value of Jackfruit:

It contains high amount of nutrient like vitamin, minerals, electrolytes, phytonutrients, carbohydrate, fiber, fat and protein.  Jackfruit is a good source of calorie but contains no cholesterol or saturated fats.

Jackfruit is rich in vitamins and minerals. Vitamin B5 content in Jackfruit fulfills about 25% of our daily requirement. Apart from Vitamin B5 Jackfruit is also a rich source of  Vitamin C, Magnesium and Potassium. The fat content of Jackfruit is very low at just about 0.64 grams. Though water is not a nutrient but it is pertinent to mention that Jackfruit is made up 80% water.

Health Benefits of Jackfruit:

Jackfruit contains high amount of carbohydrate and calorie that provides energy instantly. It is rich in antioxidants which protect from cancer, ageing and degenerative disease. Due to rich antioxidants it is good for eye sight and protects from conditions like cataract and macular degeneration. It is a good source of potassium which maintains fluid and electrolyte level in balance. Also it improves bone and skin health.

1. Optimizes Immune function:

Anti-oxidants are required by the body for scavenging free radicals. These are produced when oxygen reacts with certain molecules and kick starts a chain reaction which damages cell membranes and even DNA.

These free radicals have been associated with natural processes like ageing, skin wrinkling,  increased vulnerability to infections and diseases and more serious conditions like cancer and tumours. Vitamin C is a natural anti-oxidant but since it is water soluble and is not found in our bodies, you need to consume it through dietary sources.

Jackfruit is an excellent source of Vitamin C with a high content of 13.8 mg per 100 grams. Studies have shown that vitamin C  is a better anti-oxidant than compounds like Methanol and Ethanol. This makes vitamin C very effective against the free radicals in the body. The purification of our body by ridding it of free radicals  increases immune system function. It increases immunity to protect against common diseases like cough, cold and flu. It has also been found to form a strong resistance against infections.

2. High Energy Source:

If you are looking at quick energy boost than very few fruits come close to Jackfruit. Jackfruit contains high amount of carbohydrate and calorie but hardly any companion fat. It contains a healthy amount of simple sugar like fructose and sucrose that are easily digested by our bodies. The sugar in Jackfruit is  not only easy to digest but also comes from a category called “Slowly Available glucose” or SAG. This releases the glucose in our body in a restrained manner and therefore reduces the glycemic index of Jackfruit.

In simple words, diabetic people suffering from high sugar levels and sugar spikes can enjoy this deliciously sweet fruit without worrying about the glucose levels. However, if Jackfruit is regular part of your diet than make sure you add some physical activity to your routine to aid the digestion.

3. Maintains Blood Pressure and Cardiovascular health:

Potassium is one of the most important components that regulate blood pressure. Our body needs about 4700 milligrams of Potassium in a day. Optimum balance of potassium is key to controlling the right amount of sodium in our body. Potassium deficiency can make your sodium levels spiral out of control leading to substantial damage to heart and the arteries. Apart from this functionality, potassium is responsible for coordinating and maintaining muscle function which includes heart muscles as well.

Jackfruit contains good amount of potassium which is about 10% of our daily requirement. The ideal levels of  potassium is required to maintain fluid level i.e. to balance electrolyte also. All these different functions of potassium helps in maintaining ideal blood pressure and reduces the risk of stroke and heart attack.

4. Improves Digestion:

When you open up a Jackfruit and take a look at its flesh, it clearly shows a lot of soft fiber. This fiber is not just for show but actually does convert itself into important and significant amount of roughage. Jackfruit has 1.5 grams of roughage per 100 grams of serving which is considered excellent. Dietary fiber  makes for a laxative which adds bulk to your stools and soften them up. Both of these factors make it easy for your body to push them through the Anal passage. Thus it improves digestion and prevents constipation.

Jackfruit contains both soluble and insoluble fiber with soluble content of 25% of the total fiber. Soluble fiber is the one which is digested in our body and provides energy whereas insoluble just passes through the Gastrointestinal tract. The insoluble fiber actually adds bulk to stools and make for an expeditious exit. It keeps the tracts clean and reduce a build up in the intestines.

5. Colon Cancer and Piles:

Colon cancer is caused when there is damage to colon at cellular level and these altered cells continue to divide rapidly even when there is no requirement of new cells. Eventually they destroy the normal cells and also tend to travel to other parts of the body through blood stream. Colon cancer appears in its early stages as polyps in the colon lining and take a full blown cancerous form as it progresses.

Fruits like Jackfruit that are high on anti-oxidants help to clean toxins from the colon, keeping it in a good and healthy shape. Though it does not treat the cancer itself  but can definitely help in reducing the risk of developing this condition.

It also helps in alleviating and preventing piles. Piles are Haemorrhoids in the anal area and are basically made of  swollen blood vessels. It is a very painful condition and critical cases experience bleeding and excruciating pain while passing stools. One of the main causes of Piles is Chronic Constipation. Jackfruit prevents constipation due to its high fiber content and can help alleviating the symptoms.

6. Vitamin A for Vision:

Jackfruit contains Vitamin A and its equivalent in form of Beta Carotene and Lutein Zeaxanthin. Beta Carotene gets synthesized and converts itself into Vitamin A. Vitamin A is an important nutrient  for eye health. It is an anti-oxidant that improves the vision and protects the eye from free radicals. It is also known to protect eyes from bacterial and viral infections by strengthening the mucous membranes that create a film on the cornea .

Lutein Zeaxanthin in Jackfruit is also known for its anti-oxidant properties that serve your eye sight effectively and impressively. It protects the eyes from intense and harmful  light waves like ultraviolet rays. This component is also considered monumental in improving your eye sight in dim lit and low light arenas. It is highly effective in preventing degeneration of the retina and reduce the risk of cataract and macular degeneration.

7. Skin Health and Ageing:

Ageing is caused due to natural factors like increase in age. But due to pollution, UV radiations and unhealthy lifestyle ageing is knocking at an early age and  is progressing faster than natural. The main causes of ageing are free radicals produced in our body due to high oxidative stress caused due to pollution.  Antioxidant rich diet including fruits like Jackfruit have proven to destroy these free radicals to slow the ageing process.

Eating Jackfruit also keeps skin moisturized and well hydrated due to high level of water content in it. Water reduces dryness and lend a supple appearance to your facial skin. This further reduces the light wrinkles and fine lines on skin making it look younger and glowing.

8. Asthma:

With an increase in pollution and weakened immunity, number of asthma cases being reported are increasing every year. Jackfruit has been proved beneficial to asthma patients. Asthma shows symptoms like extreme difficulty in breathing, wheezing and accompanying panic attacks. Like all COPD diseases, asthma needs to be managed and can be reversed.

Jackfruit and its extracts are now being explored to treat asthma and controlling its symptoms. Boiling the root of Jackfruit and consuming it is known to alleviate the symptoms of asthma.

9. Bone Health:

Jackfruit contains high amount of calcium which strengthens and promotes healthy bone health. Other bone related illnesses like Arthritis, Osteoporosis can also be managed and prevented with regular seasonal consumption of Jackfruit. High potassium in Jackfruit further decreases the loss of calcium through kidney thereby increasing calcium density in bone and strengthening it.

10. Anemia:

Anemia is a condition which is defined by reduction of red blood cells (RBC) or Haemoglobin in blood below the acceptable  minimum levels. This leads slow transportation of oxygen in the body leading to bouts of lethargy, constant tiredness, pale complexion and in some cases blacking out.

Jackfruit contains iron which can combat the deficiency of RBCs in the blood. The vitamin C content further enables an effective absorption of iron in the body. It is said that all iron that you get from dietary sources can pass right through your body without being absorbed if there is no Vitamin C in the body. Other minerals like copper and magnesium in Jackfruit improve the quality of blood.

Unless you’ve spent time scouring Indian rain forests or haunting the aisles of Asian markets, you may not have heard of jackfruit. This large, tropical superfruit is causing excitement in vegan and nonvegan circles, mostly because of its consistency and flavour once it’s been cooked. If coaxed with the right flavours, especially barbecue and Asian sauces, jackfruit mimics the taste and consistency of pulled pork or carne asada – if that’s your “thing”. Jackfruit is also all natural. You can find jackfruit in just about any Asian market, but the key is to buy canned, green unripe jackfruit in water, not in brine, and without preservatives. Ripe jackfruit has a different taste altogether, much like chewing gum, and is far too sweet for cooking. To prepare, cook it a bit, then douse in your favourite sauce before cooking a little longer. Since jackfruit takes on the flavour of whatever it’s cooked with, you can use just about any sauce, but those with a hint of sugar are best for a crispy, golden brown finish.

Amazing facts about Jackfruit:

Jackfruit is the largest tree borne fruit in the world which can weight from a mere 3 kilograms to 36 Kilograms! A full mature jackfruit can have a length of 92 cm and width that extends to 51 cm.

The wood of Jackfruit is used in making musical instruments, furniture and even in house construction. the distinct colour of Monks’ robes in South East Asia comes from the dye of this wood.

Jackfruit is also known to grow from the underground roots in some rare cases! In such situations the fruit actually cracks the ground over it and emerges outside.

Jackfruit is a wonderful fruit with wonderful health benefits. Its juicy sweet taste becomes even better when you know about the health benefits that you are going to derive from it.

Thank you for reading! Stay healthy, keep fit, and love being vegan!

Why we love legumes!

Considering the health benefits of legumes, they ought to be known as “healthy people’s meat” instead of “poor people’s meat”, as they’re often called.

Also known as beans or pulses, they belong to an extremely large category of vegetables, containing more than 13,000 species and are second only to grains in supplying calories and protein to the world’s population.

Compared to grains, though, legumes supply about the same number of calories but usually two to four times as much proteins.

Despite their small size, beans pack a surprisingly rich and varied array of substances that are vital for good health.

Although it’s important to get all the amino acids, both essential and non-essential, it’s not necessary to get them from meat. In fact, because of its high unhealthy fat and cholesterol content – as well as the use of antibiotics and other chemicals in the raising of poultry and cattle etc, it is best to avoid animal derived food sources completely.

Beans, peas and lentils all belong to the legume family. You may also hear them called pulses, which is just another word for edible seeds. While their nutrient profiles vary a little from one legume to the next, most of them provide minerals, such as iron, magnesium and zinc. They all share two common characteristics: they’re excellent sources of protein and fiber.

Rich Source of Protein

Legumes provide more healthy protein per serving than other types of food. Beans, peas and lentils have about 15 grams of protein in a 1-cup serving. Women should get 46 grams of protein daily, while men need 56 grams every day, according to recommendations established by the Institute of Medicine. Based on these guidelines, a 1-cup serving of legumes supplies 33 percent of women’s and 27 percent of men’s daily protein.

Fiber for Heart and Digestive Health

Legumes are at the top of the list for sources of fiber. The insoluble fiber they contain prevents constipation. They also have soluble fiber, which helps keep blood sugar balanced and lowers the amount of cholesterol in your bloodstream. Fiber’s ability to prevent cardiovascular disease is so important that the Institute of Medicine determined the recommended intake – 25 grams daily for women and 38 grams daily for men – based on the amount needed to protect against coronary heart disease. The fiber in legumes varies slightly, but most varieties provide about 16 grams in a 1-cup serving.

There are several different health benefits associated with the regular consumption of legumes. Some of them:

  • Reduction of cholesterol levels in the blood
  • Regulating the levels of blood glucose for diabetics
  • Preventing cancer and reducing its risks
  • Lowering blood pressure
  • Improving the function of the colon
  • Curing constipation, piles and other digestive related problems

The benefits of eating sprouted legumes apply not just to adults, but also children. Many people avoid eating this food type, mainly because they are not aware of the various legumes health benefits. Moreover, if cooked incorrectly, some legumes can be quite bland and tasteless. Fortunately most legumes are quite versatile, which is why they can be added to any dish, ranging from salads to soups. Many innovative parents also increase the nutritional value of dishes such as pizzas and pastas, by adding legumes to them.

Benefits of Legumes For Women

Studies show that women who eat legumes, like soy bean, regularly, are less likely to develop breast cancer in comparison to others. Moreover, most legume varieties are high in iron. They boost the iron stores in women who are menstruating & may be at a risk for iron deficiency.

There are several health benefits that have been associated with legume.

Legumes Nutrition Facts

Most health experts advise people to include a fair amount of legumes in their diet, mainly because this food type is high in several important nutrients.

  • Most legumes, like lentils and beans are high in selenium, zinc, phosphorus, calcium, potassium and folate.
  • Certain varieties of beans, like soy bean, are packed with an anti-inflammatory compound known as saponins. This compound lowers the cholesterol levels, boosts the immune system and protects the body against cancer. However, cooking beans excessively destroys the saponins present in them.
  • For those who are vegan, legumes are one of the best forms of protein (not the only though, protein comes in many plant forms! ). Unlike meat, most legumes are low in cholesterol and fat, which is why they are much healthier in comparison.
  • The flavonoid content in some beans like garbanzo, work as healthy oestrogen and help relieve the symptoms of menopause in women
  • There is a significant amount of fiber present in legumes, because of which they improve digestion. Other nutrients that are found in legumes include vitamins, iron, starch and lime.

The number of calories may vary from one type of legume to the other. Given below is the caloric count for some of the common types of legumes:

  • Garbanzo beans (4 ounces) – 75 ounces
  • Kidney beans (4 ounces) – 94 calories
  • Boiled black eyed peas (4 ounces) – 120 calories
  • Baked beans, sugar-free (4 ounces) – 125 calories
  • Cranberry beans (4 ounces) 170 calories
  • Adzuki beans, sweetened (4 ounces) – 270

There is a lot of additional legumes nutritional information easily available through various resources, like online websites. Please do search further!

Protein:

Though most of us are aware of the fact that legumes are good for health, many of us do not know the exact nutritional value of this food type. Most types of legumes contain 20% to 25% protein. The protein content in legume is therefore, almost twice as much as what is found in rice and wheat. Another advantage of consuming legumes on a regular basis is that the digestibility of the protein is also quite high.

Carbs:

Carbohydrates can be divided into two types, depending upon their chemical structure. Simple carbs, usually present in sugar, enter the bloodstream at a very fast pace and provide your body with instant energy. However, the energy boost provided by simple carbs is usually followed by a crash. Complex carbs take longer to enter the bloodstream, but they provide the body with a steady source of energy. Therefore, complex carbs are much better for your health, as they prevent weight gain or cardiovascular problems. Legumes are an excellent source of complex carbs, which is why they should be consumed on a daily basis.

Vitamins:

Beans are usually rich in water-soluble and fat-soluble vitamins. Some of the vitamins that can be found in various legumes include Vitamin B1, Vitamin B6 and & K. Beans like pinto beans, black beans, kidney beans and lima beans can provide your body with more than 20% of the daily vitamin value per serving.

Fiber:

Legumes are high in dietary fiber, which cleanses the colon, as it passes through your digestive system. The regular intake of fiber can reduce any blockage in the digestive tract, thereby decreasing problems like bloating, constipation and nausea. The fiber content in legumes also lowers risks of colon cancer and unhealthy cholesterol levels in the body.

Diabetics:

People who are diabetic are advised to reduce their intake of sugar and other foods that contain simple carbs. However, even if you are diabetic, your body requires some amount of carbs, preferably complex carbs, in order to get energy. Therefore, doctors usually recommend an increase in the consumption of legumes for diabetics. This is because the fat content in legumes is relatively low, as compared to many other foods. Moreover, though legumes are quite high in carbs, they contain complex carbs.

Recent studies show that a higher legume intake leads to around 40% reduction in the risks of developing type-2 diabetes. However, patients who are at a risk, or are suffering from diabetes, should consult a vegan nutritionist for daily recommended portions, before adding carbs to their diet. Consuming an excessive amount of any food, including legumes, could be quite harmful.

Digestion:

In spite of the fact that most legumes are highly nutritious, many people avoid them, mainly because they are a bit difficult to digest and can lead to the formation of excess intestinal gas. Fortunately, there are ways in which legumes can be made more digestible. Before cooking raw beans, you need to soak them in water, preferably for a couple of hours. Some varieties of beans, like chickpeas and kidney beans, should be soaked overnight before they are cooked. This helps removing some of the gas-causing substances, after which they become easier to digest.

Several people regularly consume legumes for digestion, so that they build up their body’s ability to process them. In case you are planning to do so, make sure that you start off with small quantities.

Allergy:

A food allergy takes place when the immune system in your body mistakes a certain food as being harmful and tries to fight it off. Then begins a process in which antibodies are produced, along with certain chemicals. It is the chemicals in the body that usually trigger off the symptoms of allergy. Several people are allergic to different types of legumes like nuts and soybean. In such cases, most health experts advise people to strictly avoid legumes for allergy control purposes. However, there are several foods that contain peanuts, peanut oil and soy products. Therefore, those who suffer from allergic reactions towards legumes should read all labels carefully, before consuming any foods.

Breast Cancer:

Several women check with doctors if they should consume legumes for breast cancer prevention. While legumes are highly healthy and nutritious, they do not specifically fight off breast cancer. However, they can improve a woman’s overall health and wellbeing, thereby reducing the risks of breast cancer.

For those women who are undergoing chemotherapy as a part of cancer treatment, constipation and other digestive problems are quite common. The fiber present in beans is also helpful in relieving some of the harmful side effects of chemotherapy. However, women are usually advised to avoid eating large quantities of legumes.

Cholesterol:

You can reduce the levels of cholesterol in your body, by consuming legumes on a regular basis. However, some varieties of legumes are better for cholesterol-reduction, as compared to the others. Given below are some of the most helpful legumes for cholesterol control:

  • Black beans
  • Black eyed peas
  • Chickpeas
  • Lentils
  • Navy beans
  • Peas
  • Pinto beans
  • Soy bean
  • String bean

Legumes are a fantastic source of protein. Please do incorporate this wonderful healthy food source into your meal plan. Do have a variety in your vegan pantry, and always have some soaked, sprouted, ready, and prepared, on hand for your recipes!

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