Filling in your nutritional gaps one bean at a time
Native Americans traditionally planted beans using the "three sisters method," arranging for the bean plants to wind up neighboring corn stalks and enrich the soil for the corn, and for squash plants to be nestled around the other two crops, protected from the sun and hungry animals.
Using beans as the centerpiece, you can create the same kind of nutritional powerhouse on your plate! There are around 4,000 varieties in the U.S. -- they include kidney, pinto, black, cannellini, adzuki and gigante beans, as well as legumes such as lentils, peas, broad beans, chickpeas, soybeans, lima beans and peanuts. And they're loaded with nutrients that many folks are deficient in: fiber, potassium, magnesium, iron, folate and choline.
Having just one to two servings a day of beans could turn that around, according to a study presented at the recent Academy of Nutrition and Dietetics Food & Nutrition Conference & Expo. And combining them with a nutrient-rich 100% whole grain (or corn) will up the fiber, protein, vitamin and mineral level of your diet to longevity-extending levels!
If adding beans gives you gas, increase your intake slowly so your body adjusts. And if you would like to combine eating more beans (less frequently) with getting needed supplements of fiber, vitamin and minerals, read "Magnesium Supplements: Benefits, Deficiency Symptoms, Types and More," "A 5-Minute Guide to Potassium: Benefits, Deficiency and More," "Here's Why Prebiotic Fiber Could Help Support Gastrointestinal Health" and "Should You Supplement with Protein? Here are 3 Key Benefits," at iHerb.com/blog.
Dr. Mike Roizen is the founder of www.longevityplaybook.com, and Dr. Mehmet Oz is global advisor to www.iHerb.com, the world's leading online health store. Roizen and Oz are chief wellness officer emeritus at Cleveland Clinic and professor emeritus at Columbia University, respectively. Together they have written 11 New York Times bestsellers (four No. 1's).
(c)2024 Michael Roizen, M.D.
Distributed by King Features Syndicate, Inc.
(c) 2024 Michael Roizen, M.D. Distributed by King Features Syndicate, Inc.
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