Rajma helps reduce the dreaded bad cholesterol, protect us from disease and are a high source of iron and protein.

Rajma is a legume and one of the most popular foods, it has a great set of varieties and they are also known as Kidney beans or simply beans.

Regarding its nutritional properties, 100 grams provide 71 calories, as well as 4.07 grams of protein, 13.3 grams of carbohydrates, 3.6 grams of fibre and 0.29 grams of fat.

In short, they provide minerals such as potassium, sodium and phosphorus and vitamins A, C and B, which is why they have been part of the daily diet since pre-Hispanic times.

9 Best Health Benefits of Rajma Nutrition:

1. They improve digestion.

Rajma Nutrition is among high fibre foods, which is why it can be used as an aid to prevent constipation and improve the health of the digestive system.

In addition to this, Rajma is beneficial to the massive colonies of gut bacteria in our body.

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2. They help keep low blood strain.

Rajma is low in sodium, one of the key elements in keeping blood stress low.

It also contains essential minerals such as magnesium, potassium and calcium, which together are beneficial in reducing hypertension rates.

3. They promote optimal bone health.

As we mentioned earlier, Rajma is rich in essential minerals like iron, calcium, phosphorous, magnesium, zinc, and copper.

Within the human body, bones are made up of 60% magnesium, 99% calcium and 80% phosphorus, therefore the contribution of these components is essential to maintain a healthy and strong bone structure.

In particular, calcium and phosphorus play the most important role in the stability of our bones, while zinc and iron allow us to preserve elasticity and joint strength.

Mediterranean Bean Salad

4. They can prevent heart disease.

People who consume more legumes have been shown to have a lower risk of cardiovascular diseases.

The fibres present in Rajma, in addition to folates, B vitamins, potassium and other phytonutrients, help keep heart health in good shape.

Rajma nutrition also provides quercetins, a flavonol that is considered a natural anti-inflammatory, allowing to reduce the risk of arteriosclerosis.

Rajma nutrition also contains saponins, with properties that help reduce blood lipids and LDL or "bad cholesterol" levels, which ultimately helps protect the heart and the cardiovascular system.

5. They have anti-cancer properties.

Rajma has chemicals inside them known for their effectiveness in treating cancer. These chemicals, specifically, isoflavones and phytosterols, prevent the development of hormone-related cancers, such as breast and endometrial cancers in women or prostate cancer in men.

Also, the isoflavones present in Rajma nutrition help reduce angiogenesis, that is, the vascularization process of a tumour, thereby reducing its size and facilitating its elimination by the body.

Other additives within Rajma that assist to save you from cancers are saponins, which prevent cancer cells from multiplying and spreading inside the frame.

Among the essential minerals, they are a well-known source of Selenium, which is not generally found in all veggies.

Selenium can assist liver enzymes in their detoxification function, thereby promoting the elimination of some cancer-causing compounds in the body.

Another benefit of selenium is its anti-inflammatory impact, that can lower the growth of a tumour.

Rajma is rich in folate (vitamin B9), a crucial diet for the frame that must be consumed each day.

Folate or folic acid has repair and improvement effects on human DNA, so it can protect it from certain damages such as some types of cancers, especially colon cancer.

6. They help lower cholesterol.

Rajma nutrition is very high in soluble fibre, which contributes to the reduction of cholesterol and triglyceride levels in the body.

A study by the University of Toronto, Canada, showed that eating all kinds of legumes once a day - in this case, Rajma - in a three-quarter cup serving, reduces "Horrific LDL cholesterol" by 5%.

This also translates into a 5% less risk of contracting cardiovascular diseases, which correspond to one of the most important causes of death around the world.

Rajma nutrition, in addition to being an important source of vegetable protein, does not provide fat, which makes it possible to replace some animal foods and thus avoid "bad" fats, such as those that are usually found in meat.

Another benefit is that Rajma nutrition provides complex carbohydrates that slowly distribute into the bloodstream, ensuring a stable sugar curve for several hours.

This helps to achieve the correct functioning of the metabolism and prevents diseases such as diabetes and the development of the metabolic syndromes, where high cholesterol is one of its main reasons for manifestation.

Rajma pulao

7. They are a whole package of proteins.

Rajma nutrition is an excellent source of vegetable protein. One-half cup of Rajma provides seven grams of protein, the same measure found in 200 grams of fish, meat, or chicken.

Thus, they are an excellent protein source to people who are vegetarian, vegan or who simply do not eat any animal proteins.

Proteins are called the constructing blocks of life. They are important for the formation of muscle tissues in our frame. They also help to repair cells and tissues.

They take longer to be processed through the frame than carbohydrates, ultimately gives a feeling of satiety for an extended time.

Proteins help achieve an optimum weight, given that they favour the metabolization of fats into physical energy, by discouraging storage of fatty deposits within the body.

Rajma nutrition delivers all the blessings of protein, however without the saturated fat and the cholesterol of animal protein, therefore they are essential in a wholesome weight-reduction plan.

8. They help in the treatment of diabetes.

People with type 1 diabetes who eat a healthy diet with high levels of fibre daily has been found to maintain lower blood glucose levels.

The same occurs with type 2 diabetics, who in addition to reducing their glucose values, also see a decrease in lipid and insulin levels.

This stabilization in the glucose curve not only allows better health but also promotes a more balanced state of mind, with less irritability, fatigue, tiredness and greater concentration.

Rajma nutrition not only provides complex carbohydrates that are slowly released in the body and keep the blood sugar curve stable but also help decrease the levels of "bad cholesterol" in the body, thus helping to improve the body metabolism, which helps to keep diabetes in balance.

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9. They are an entire food, high in vitamins and occasional in calories.

Rajma is not only composed of large amounts of protein but also has a low glycemic index, which makes it an excellent alternative to nutritious foods that can be incorporated into low-calorie diets.

Its high fibre content promotes the health of the flora in the large intestine, regulating the number of bacteria and reducing the absorption of toxic substances.

In this way, they also help reduce cholesterol levels and risks of coronary heart disease, as well as reducing the possibility of developing cancer.

They are also rich in flavonoids, identified for being important antioxidants, with anti-inflammatory and analgesic results, anti-most cancers residences and upgrades in blood circulation, stopping the improvement of venous thrombosis and toning the feature of the heart.

Other interesting facts of Rajma Nutrition:

1. Rajma nutrition is a complete food that can be obtained everywhere and at a very economic cost. For little money, it is possible to access a large number of nutrients and vitamins that make up a balanced meal. They have fibre, protein, folic acid, B vitamins, complex carbohydrates, essential minerals, low glycemic index and are 0% cholesterol.
2. You can take advantage of the benefits of Rajma in all their forms: Mung beans, Green beans, Chickpeas, Found beans, White beans, Pinto beans and many more. In all of them, you will find the same properties to improve the quality of your diet with just one meal.
3. It is recommended to prefer fresh Rajma and prepare them as a base for stews, stir-fries, side dishes and even within sauces and dressings such as hummus, pesto and others. When grinding you can take advantage of all its properties and enjoy its creaminess and flavour complementing to other foods.
4. In the case of using canned beans, it is advisable to look for those with low sodium content. However, the storage processes have likely lost some of their benefits.
5. At the time of cooking, it is possible to remove the skin after soaking them for eight to ten hours in water or overnight. With this, the possibility of abdominal bloating and discomfort in the large intestine that some people feel after consuming legumes is reduced, due to the oligosaccharides present in the skin of beans, a type of sugar that tends to produce excess flatulence.

The positive is that despite removing the shell, the nutritional content and its properties remain intact.

Precautions to consider when consuming Rajma:

1. Excessive intake of Rajma can introduce excess oxalate into the body. This compound is very abundant in various legumes; it is produced as a waste from the organism that is expelled through the urine. High amounts of oxalate in the body can cause kidney problems.
2. The appearance of flatulence or gases is another negative effect of the consumption of Rajma, these are produced by a bloating that brings a feeling of heaviness. To avoid gases, it is advisable to chew them well and gradually incorporate them into the diet.
3. Another drawback that stems from the composition of the human body itself is that the body is not able to absorb all the phosphorous that these legumes provide. Humans and some animals lack the bacteria necessary to digest this food.
4. When buying them in the supermarket, it is advisable to know where they have been grown, since the composition of the soil in which they are developed and extracted influences their supply of nutrients.

Rajma soaked in water to make sprouts

How to enjoy Rajma sprouts? 

1. Wash a handful of Rajma. Be sure to wash thoroughly to get rid of pesticides and toxins. It is best to take organic Rajma.
2. Be careful not to touch with dirty hands as cross-contamination opportunities are high.
3. Soak in water for a while. Drain the water and Rajma; tie in a cotton cloth or muslin cloth and hang it somewhere for a day.
4. Keep the water sprinkling on the cloth, from time to time when the cloth seems dry.
5. Open the cloth after a day and you should see splendid shoots coming from your Rajma.