Boiled soybeans, black beans, almonds, and pistachios are rich in protein and antioxidants, contributing to protecting cardiovascular health, musculoskeletal health, and enhancing the immune system.
Black beans
Black beans are rich in antioxidants that help reduce the risk of chronic diseases such as heart disease and cancer. Protein and fiber are good for cardiovascular and digestive health. The low glycemic index (GI) of black beans contributes to stabilizing blood sugar levels.
Lentils
Lentils provide a lot of soluble fiber, nourish beneficial bacteria in the intestines, contribute to improving digestion and reducing bloating. These beans have protein, B vitamins, copper, manganese and iron. This is a versatile food because it is easy to prepare it into vegan salads and many different types of soups.
Soybeans
Dishes rich in isoflavone antioxidants help reduce the risk of some cancers. Boiled young soybeans also contain fiber, are rich in vitamins, minerals, and are complete proteins containing essential amino acids needed to maintain muscles. These nutrients are good for weight loss and improving diabetes. Boiling or steaming young soybeans with a little salt, adding to salads is good for health.
Almond
28 g of almonds has 164 calories, 6 g protein, 4 g fiber, providing half of the body’s need for vitamin E. Vitamin E can enhance skin health, maintain healthy skin cells, protect skin from damage, and slow down the aging process.
Flax seeds
10 g of flaxseed provides 55 calories, 2 g protein, 3 g fiber, rich in omega-3 fatty acids. The omega-3 in flaxseed is called alpha-linolenic acid (ALA), which may reduce the risk of heart disease. Easily combine flaxseeds in dishes such as blending into smoothies, yogurt and baked goods, bread or use them as a topping for salads and cereals.
Pistachios
28 g of pistachios have 159 calories, 6 g protein, 3 g fiber. This dish can improve eye health because it contains a lot of lutein and zeaxanthin – two antioxidants that support vision and reduce the risk of macular degeneration. A diet containing pistachios helps control blood sugar. Potassium in this grain can counteract the effects of sodium in the body, promote better blood vessel function, and maintain stable blood pressure.
Chia seeds
Protein, fiber, and high omega-3 content in chia seeds are essential for heart and brain health, reducing the risk of cancer. The effect of fiber is to control blood sugar levels, lower blood pressure, thereby preventing the risk of cardiovascular disease and diabetes. Phosphorus and calcium in this food contribute to promoting strong bones and limiting bone fractures.