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!

Artichoke

Since ancient times, the artichoke has been used for liver and gallbladder conditions, ‘cleaning’ the blood, as well as the bladder. The Egyptians highly prized it as a health food and Plinius described it as the ‘food for the rich’ because of the health problems contributed to an excessive lifestyle choice in foods there were and are high in unhealthy animal fats that led to liver illnesses (such as cirrhosis), gout and a general run down condition.

The artichoke is very high in fiber, potassium, calcium, iron, phosphorus and other trace elements important for a balanced system. It is known to positively help poor liver function as well as lower the blood sugar, improve the appetite and digestion, is diuretic and may help some migraine conditions (most especially those caused by toxins in the blood), as it helps the body rid itself of excess water and moves toxins. Artichoke also has the added side effect of an improved skin luminosity.

In a poor diet of excessive drinking (most especially strong alcoholic drinks), high red meat and fat consumption, the artichoke can boost the liver’s ability to regenerate its cells.

The liver’s main function is the metabolic transformation of nutrients from the food we eat. It also detoxifies certain poisons. An over stressed liver obviously cannot function properly, which among other things results in poor assimilation of nutrients and increased toxins in the blood. This will eventually adversely affect the entire body causing numerous ailments that are often only symptomatically treated. What is amazing are the numbers of people who abuse their livers and hence their bodies, think they eat well, yet are suffering from a form of malnutrition – a word one associates with poverty and third world countries.

Artichokes only have about 25 calories. They are excellent for weight loss and maintaining optimum health. Artichokes are extremely filling and two or three of them will suffice for a complete meal with amazingly no fat, providing tons of fiber, and an abundance of vitamins.

Do buy organic when in season, they are relatively well priced. Artichokes are easy to prepare, you can steam steam them and serve with a little apple cider vinegar, or fresh lemon juice and olive oil. They are also superb with numerous plant based dips. Anti-aging is delicious, cheap and healthy!

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Benefit from seeds!

Quality of health increases through regular consumption of seeds.

Seed are not just excellent for birds, they benefit humans tremendously, and they are a superfood source that you really do want to incorporate into your daily meal plan!  You can eat them in larger quantities as a main course, grind them into butters,  flax seed can be used as a healthy egg substitute (1 t flax to 3 part water),  you can pop them into smoothies,  drinks and make desserts with them,  sprinkle them over any dish including salads and sandwiches, or use them in smaller quantities as garnishes for other foods. They’re inexpensive, convenient, and tasty. Here’s a brief rundown of some of the most commonly eaten seeds:

Flax seeds: Flax seeds are rich in omega-3 fatty acids, fiber, zinc, iron, calcium, and Vitamin E, and are a great addition to your diet. Newer food products that may contain them include cereals and crackers, but you can buy plain flax seeds as well. Flax seeds must be chewed thoroughly though to get the benefits. Since it’s difficult to completely chew this small seed, a better option is to grind them in a blender, food processor, or coffee grinder. Once they’re ground, you can add them to smoothies, bread dough, baked goods, and hot cereals. You can also use them as a healthy egg substitute in cooking and baking (1 t ground flax to 3 part water = 1 egg).

Chia seeds: great omega 3 to omega 6 ratio at slightly more 6 than 3, ALA, anti-inflammatory, laxative, soothing for the digestive tract calcium, copper, manganese, phosphorus, zinc, protein, fiber, different varieties vary quite a bit in nutritional make up. Great for breakfast, desserts and smoothies!

Hemp seeds: Commonly thought of as a “hippie” food, hemp has some significant health benefits. Hemp seeds are rich in protein, calcium, fiber, and omega-3 fatty acids. While hemp contains trace amounts of tetrahydrocannabinol, one of the compounds found in marijuana , you will not feel any effects by consuming products containing hemp. Stunning form of well rounded protein and amino acids! Versatile to almost every available dish you can think of. Best consumed in it’s raw form.

Pumpkin seeds: Pumpkin seeds, also known as pepitas, are chock full of magnesium, manganese, phosphorus, tryptophan, and iron. They’re also a good source of copper, zinc, and Vitamin K. You can buy prepackaged pumpkin seeds at most supermarkets, or you can make your own. Scoop out the seeds from a pumpkin’s inner cavity, rinse them off and dry them, then roast them for the best flavor.

Sesame seeds: Not just good on bagels or in Asian dishes, sesame seeds can jazz up salads, cereals, and yogurt. This tiny seed is loaded with copper and manganese, and also has plenty of calcium, magnesium, tryptophan, and iron. Toasting sesame seeds really brings out their flavor. Sesame seeds are a surprising source of the bone-building mineral calcium, great news for folks who have trouble tolerating dairy products. And seeds are a rich source of vitamin E. The only drawback: Some seeds are quite high in fat. Sunflower and sesame seeds provide about 80 percent of their calories as fat, although the fat is mostly of the heart-smart unsaturated variety.

Sunflower seeds: You can buy these shelled, but it’s more fun to buy them whole and crack open the hulls. Sunflower seeds are a tremendous source of Vitamin E and are also rich in Vitamin B1. Also a fantastic base for dips!

Seeds are the “eggs” that contain the nutrients needed to nourish the growth of a new plant. So their high nutrient content shouldn’t come as a surprise. What’s surprising is that we generally relegate these nutritional wonders to the occasional snack rather than making them staples of our diet. Adding more seeds to your meals shall strengthen your body as well as nourish your mind.

With their gold mine of healthy minerals and their niacin and folic-acid contents, seeds are an excellent nutrition package. They are among the better plant sources of iron and zinc. In fact, one ounce of pumpkin seeds contains almost twice as much iron as three ounces of skinless chicken breast. And they provide more fiber per ounce than nuts. They are also great  sources of protein.

Edible seeds are an important part of a raw food diet mainly for the essential fatty acids (EFA’s) they contain. EFA’s are polyunsaturated fats that the human body cannot produce, so they must be obtained from our diets. There are two groups of EFA’s; they are omega 3’s and omega 6’s. The omega 3 fatty acids are alpha linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). The omega 6 essential fatty acids are linoleic acid (LA), gamalinolenic acid (GLA), and arachidonic acid (AA).

These EFA’s found in seeds balance and regulate energy production, blood circulation, nerve function, inflammation, hormone regulation, recovery from exercise, immune function, cell growth, and much more. A diet high in animal products and processed foods is high in omega 6’s which compete for the same metabolizing enzymes needed by the omega 3’s for assimilation. Most people’s diets don’t contain enough omega 3’s which upsets the important balance required for good health. When omega 6’s are consumed in excess they use up the metabolizing enzymes making them unavailable for omega 3 metabolism, so it makes complete sense to stop consuming ‘animal products’, and up your seed intake for optimum health and balance.

It’s common for people to consume over 20 times more omega 6 than omega 3, and this type of imbalance is associated with significant health issues including heart disease, stroke, cancer, Alzheimers, diabetes, mood disorders, arthritis, osteoporosis, inflammation, and obesity. Experts vary in their opinions of the ideal ratio with guidelines ranging anywhere from omega 6 to omega 3 of 4:1 to 1:2. When consuming a well balanced raw food diet including seeds, it should be easy to fall within these guidelines.

Research shows that eating seeds and the EFA’s they contain can elevate mood, improve brain function and development, and build a healthy circulatory system to name just a few. You can now see how including edible seeds in your daily diet shall go a long way in improving your health.

Like nuts, which are actually large seeds, edible seeds are best if soaked before eating, except hemp which does not have enzyme inhibitors. Edible seeds can be put into smoothies, ground and sprinkled over salads, mixed in raw recipes, or blended with citrus juice to make a super healthy salad dressing. These are just a few of the ways to make seeds and their magical EFA’s part of your daily diet.

We would very much love for you to share your recipes and inspirations with us, and to use this platform to share with others in order to encourage everyone on the right track!

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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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