Table of Contents
5 Best Beans and Legumes: According to the CDC, Alzheimer’s disease is the most common type of dementia, affecting around 5.8 million people in the United States. Although dementia can’t be cured, research suggests that our diet might play a significant role in protecting our brains.
Beans and legumes are good for the brain! We’re not just talking about green beans from the fresh produce section but about a diverse group of legumes, including black beans, chickpeas, soybeans, and kidney beans. These beans are packed with anti-inflammatory compounds that seem to be neuroprotective.
Incorporating beans and legumes into your diet can be a savory and nutritious way to boost cognitive function. Packed with essential nutrients like protein, fiber, vitamins, and minerals, certain varieties stand out for their brain-boosting properties.
Here are some beans and legumes that show promise for boosting cognitive function.
5 Best Beans and Legumes for Cognitive Function
1. Lentils
Lentils belong to the legume family. they are agood source of B vitamins, folate, iron, and potassium. They also contain high levels of protein and fiber. Lentils are relatively quick and easy to prepare, and their low cost makes them an accessible form of high-quality protein for many people around the world.
Lentils are a rich source of magnesium, a mineral that stimulates brain growth and controls blood sugar. 100 grams (g) of cooked lentils contains 116 calories (kcal), 9.02 g of protein, and 0.38 g of fat.
2. Chickpeas ( Garbanzo beans)
Best Beans and Legumes, The cickpea or chick pea (cricer aritetinum) is an annual legume of the family Fabaceae, subfamily Faboideae. Its different types are variously known as gram. Consumers of chickpeas and/or hummus have been shown to have higher nutrient intakes of dietary fiber, polyunsaturated fatty acids, vitamin A, vitamin E, vitamin C, folate, magnesium, potassium, and iron as compared to non-consumers.
They help with digestion. Chickpeas are high in dietary fiber, especially a soluble fiber called raffinose. They can help lower cholesterol. Soluble fiber is good for more than gut health and lowers your cancer risk. They give you stronger bones and boost your mental health.
There are 180 calories in 100 grams of Chickpeas.100 grams of chickpeas soaked in water contain approximately 17.3 grams of protein. This is a great source of plant-based protein, which can help to support muscle growth and repair, as well as provide essential amino acids for overall health and well-being.
3. Best Beans and Legumes Black Beans
Black beans are also called turtle, beans caviarcriolla and frijoles negros. Black beans are rich in protein. beans are high in protein and fiber. The iron, phosphorus, calcium, magnesium, manganese, copper, and zinc in black beans all contribute to building and maintaining bone structure and strength.
The folate and magnesium content in black beans supports brain health and cognitive function. Folate plays a role in neurotransmitter function, while magnesium is essential for nerve transmission and muscle contraction. There are 341 calories in 100 grams of Black Beans. Calorie Breakdown:
- 4% fat
- 72% carbs
- 25% protein
4. Mung Beans
The mung beans alternatively known as green gram, mungo bean, or mongo bean, is a plant species in the legume family. Mung beans are also rich in potassium, copper, thiamin (vitamin B1), pantothenic acid (vitamin B5), magnesium, phosphorus, zinc, iron, and manganese.
They provide smaller amounts of selenium, calcium, choline, and vitamin K. Mung beans are also a good source of B vitamins that are necessary for a range of bodily functions and help maintain the brain’s health. 1 cup(202g) boiled Mung Beans contains
- Calories: 212
- Fat: 0.8g
- Sodium: 4.04mg
- Carbohydrates: 38.8g
- Fiber: 15.4g
- Sugars: 4.04g
- Protein 14.2g
5. Navy Beans
The navy bean, haricot bean ,pearl haricot bean Boston bean, white pea bean, or pea bean is a variety of the common bean. Navy beans are a rich source of folate, magnesium, potassium, and other nutrients that help with weight loss, trigger metabolism, and regulate blood sugars.
Navy beans contain phosphatidylserine, a phospholipid type that contains amino and fatty acids. These essential molecules increase the levels of brain chemicals that work to improve memory and brain cell communication.
Research suggests that phosphatidylserine may help slow down age-related cognitive decline. 100 grams of dry navy beans provide
- 15% of calcium
- 69% of iron
- 62% of manganese
- 58% of phosphorus
- 33% of zinc
- 67 calories
Best Beans and Legumes,incorporating beans and legumes into one’s diet can significantly benefit cognitive functions. Additionally, black beans, packed with antioxidants and flavonoids, protect brain cells from oxidative stress, enhancing cognitive performance. Incorporating a diverse range of beans and legumes into meals provides a holistic approach to supporting cognitive functions, making them essential components of a brain-boosting diet
(Disclaimer: The information given here is based on general information. Before adopting it, definitely take medical advice. THE MONK does not confirm this.)
