The World Healthiest Foods

By Kyle J. Norton
All article and E books written by Kyle J. Norton are for information and education only,
please consult with your doctor and related field specialist before applying.

Part V – Beans and Legumes

Beans & Legumes - Black beans (Phaseolus)

Black bean
Black bean is small roughly ovoid legumes with glossy black shells, genus
Phaseolus, belongs to the family Fabaceae and can bought in most grocery
stores all around the year in dried and canned forms. It is believed that black
bean was first domesticated growth in South America.

Nutritional supplements
1. Carbohydrate
2. Dietary fiber
3. Protein
4. Fat
5. Vitamin A
6. Vitamin B
7. Folate
8. Vitamin C
9. Calcium
10. Magnesium
11. Manganese
12. Phosphorus
13. Molybdenum
14. Iron
10. Etc.

Health benefits
1. Cholesterol
Black Bean contains a high amount of dietary fiber which helps to bind the
bad cholesterol (LDL) in the digestive track and expelling it through annulus
as stool, thus reducing the risk of bad cholesterol in the blood stream cause
of hardening of the arterial walls, leading to heart diseases.

2. Insulin sensitive
Dietary fiber also helps to release the blood sugar into blood stream slowly,
making them a wise choice for people with diabetes, insulin resistance or
hypoglycemia.

3. Nervous system
Protein is essential for the brain in transmitting information between
themselves and cells in the other parts of the body, thus reducing the blood
sugar levels from rising too rapidly after a meal, reducing the risk of nervous
symptoms cause of anxiety, stress and depression, etc.

4. Antioxidant
Black bean contains flavoinoid, the powerful antioxidant (it contains more
antioxidant than any bean in the same family with difference skin colors). It
not only enhances the immune system in regulating cells in DNA replication
and division, but also improves the immune system in fighting against the
forming of free radical and protects our body from infection and
inflammation.

5. Bone density
Since black bean contains magnesium, it not only helps to enhance the
hormones that aids in calcium metabolism thus reducing the risk of
osteoporosis.

6. Stroke
Since it contains a measure amount of vitamin C, it not only helps to
improve the immune system, but also prevents the breaking off of the
capillaries.

7. Etc.

Side effect
1. Purines
Black beans contain purines, excessive intake of these substances can cause
the accumulation of uric acid, leading to"gout" and kidney stones.
2. Etc.

Beans & Legumes - Garbanzo beans (Cicer)

Garbanzo beans
Garbanzo beans also known as chickpea is an edible legume of genus Cicer
and the family Fabaceae, high in protein and minerals. It is one of the
earliest cultivated vegetables, native to Middle East.

Nutritional supplements
1. Carbohydrates
2. Dietary fiber
3. Fat
4. Protein
5. Vitamin A
6. Thiamine (Vitamin B1)
7. Riboflavin (Vitamin B2)
8. Niacin (Vitamin B3)
9. Pantothenic acid (B5)
10. Vitamin B6
11. Folate (Vitamin B9)
12. Vitamin C
13. Vitamin E
14. Vitamin K
15. Iron
16. Magnesium
17. Phosphorus
18. Potassium
19. Zinc
20. Etc.

Health benefits
1. Heart diseases
Since garbanzo bean contains measure amount of soluble and insoluble
dietary fibers, ithelps to improve the digestive track in expelling bad
cholesterol through waste removal by binding with them, thus reducing the
risk of of heart diseases.

2. Constipation
While soluble fiber can dissolve easily in water and takes on a soft, gel-like
texture in the intestines, insoluble fiber passes through the intestines almost
undigested. Together, they prevent the forming of hard, dry stools that are
difficult to pass.

3. Blood sugar
High amount of fiber not only makes the stomach feeling fullness, but also
releases the glucose slowly into the bloodstream, thus reducing the risk of
insulin sensitive and benefiting people who suffer from insulin-resistance
diabetes or hypoglycemia.

4. Nervous system
Protein in garbanzo bean is essential for nervous system in information
transmitting between cells and cells in other parts of the body, thus reducing
the risk of nervous tension cause of mood change, stress, anxiety, etc.

5. Iron
Garbanzos are very important for menstruating women, as they help them
replenishing any kind of iron deficiency in the body. Iron is especially
beneficial for women who are either pregnant or lactating.

5. Manganese
Manganese beside is a mineral essential for energy production and
metabolism of foods, it also helps to improve immune-system functioning
that reduces the risk of inflammation.
6. Etc.

Side effect
1. Purines
Garbanzo bean contains measure amount of purines, excessive intake of
purines can cause gout and formation of kidney stones.

2. Sulphites
Sulphites in garbanzo bean can cause symptoms of rapid heartbeat, headache
and disorientation for certain people.

3. Etc.

Beans & Legumes - Kidney beans ( Phaseolus)

Kidney bean
Kidney bean is popular because of its kidney shape, strong flavor and color
that is reddish brown in nature, genus Phaseolus, belong to the family
Fabaceae. It is often an excellent dietary selection with no cholesterol, but a
good source of protein and minerals.

Nutritional supplements
1. Carbohydrate
2. Protein
3. Fat
4. Dietary Fiber
5. Calcium
6. Iron
7. Magnesium
8. Phosphorus
9. Potassium
10. Sodium
11. Zinc
12. Copper
13. Manganese
14. Molybdenum
15. Etc.

Health benefits
1. Immune system
Kidney bean contains eight basic form of amino acid which not only helps to
the nervous system in relay information between themselves and cells in
other parts of the body, it also improves the immune system to generate B
lymphocytes by rapid dividing and replicating for the body's antibody
defense mechanism.

2. Anthocyanins
Anthocyanin, one of the powerful antioxidant which make the color of
kidney bean skin looking darker helps to inhibit promotion and progression
of tumor and cancer cells by accelerating the rate of cell turnover.

3. Type II diabetes
Since it contain high amount of fiber, it slows the releasing glucose in to
bloodstream, thus reducing the risk of pancreas stress in production of
insulin, causing type II diabetes.

4. Cholesterol
Kidney bean's dietary fiber not only helps to reduce blood cholesterol by
bonding with the bile acids in the intestine, it also improve the digestive
system in expelling stool that reduces the risk of constipation.

5. Molybdenum
Molybdenum beside helps in producing energy, processing waste substances
and neutralizing toxic effects of sulphites, it also improves the properly
functioning of fat, carbohydrates, copper, and nitrogen metabolism.

6. Rheumatoid Arthritis (RA)

Since kidney bean contains a measure amount of copper, the mineral that
helps to promote the enzymatic activity that enhances the normal elastic
properties of ligaments, joints and blood vessels, thus reducing the risk of
rheumatoid arthritis (RA).

7. Etc.

Side effect
1. Purines
Since kidney bean contains a certain amount of purines, that can cause
problem for people with kidney and gallbladder diseases due to
accumulation of high amount of uric acids.

2. Phytohemagglutinin
Phytohemagglutinin can lead to the disruption of cellular metabolism, which
can have very toxic and harmful effects.

3. Etc.

Beans & Legumes - Lentils (Lens)

Lentil
Lentil is a type of pulse. It is a bushy annual plant of genus Lens the
Fabaceae family, native to Middle East. It is also tiny legumes that can be
cooked quickly and rich in protein and fiber.

Nutritional supplements
1. Carbohydrates
2. Dietary fiber
3. Fat
4. Protein
5. Thiamine (Vitamin B1)
6. Folate (Vitamin B9)
7. Magnesium
8. Phosphorus
9. Potassium
10. Copper
11. Manganese
12. Iron
13. Etc.

Health benefits
1. Heart diseases and stroke
Since lentils contains high amount of fiber that can help in binding the bad
cholesterol and reduce the liver in cholesterol production, thus improving the
heart in blood circulation and reducing the risk of heart diseases and stroke.

2. Blood sugar
Fiber in lentil not only reduces the risk of constipation by helping the large
intestine in waste removal, it also improves the insulin production of
pancreas by releasing the sugar into blood stream slowly. Prolong
production of insulin can cause stress to the pancreas, leading to the risk of
type II diabetes.

3. Folate
Beside it is essential vitamin in synthesis of DNA, amino acid metabolism
and formation of red and white blood cells, etc. it also plays an important in
regulating cells division and replication, thus reducing the risk of improper
growth of cells, leading to tumors and cancers.

4. Weigh loss
High amount of fiber in lentil helps to make the digestive system feeling
fullness, thus reducing the risk of craving, leading to weight loss for some
people.

5. Copper
Copper is best known for its function in regulating the proper growth,
utilization of iron, it is also a strong antioxidant, aiding the antioxidant
enzyme, superoxide dismutase, and preventing oxidation in the cell
membrane.

6. Omega 3 fatty acid

The omega 3 fatty not only helps to maintain the ratio of Omega 6 fatty acid
that reduces the risk of over production of prostaglandin hormone, it also
helps to prevent of oxidation bad cholesterol (LDL), thus reducing the risk
of free radical cause of heart diseases and stroke.

7. Etc.

Side effect
1. Oxalates
Since lentil contains measure amount of axalates, it can cause the forming of
kidney stone.

2. Etc.
Beans & Legumes - Lima beans (Phaseolus)

Lima bean
Lima bean has a very good source of cholesterol-lowering fiber, as are most
other legumes native to South America and is belong to the genus Phaseolus
and the family Fabaceae. It is wigely grown for its seed, which is eaten as a
vegetable.

Nutritional Supplements
1. Molybdenum
2. Tryptophan
3. Dietary Fiber
4. Protein
5. Manganese
6. Folate
7. Potassium
8. Iron
9. Copper
10. Phosphorus
11. Magnesium
12. Vitamin B1 (Thiamin)
13. Etc.

Health benefits
1, Vitamin B1
Vitamin B1 or thiamine beside promotesthe function of other B vitamins, it
also helps in the production of the neurotransmitter, acetylcholine which is
important for relay messages of nerves and muscles.

2. Molybdenum
Molybdenum beside plays an important role in kidneys waste processing, it
also acts as a cofactor in carbohydrate metabolism, utilization of iron and
detoxification.

3. Tryptophan
Along with enhancing mood, and relieving insomnia and migraine
headaches, typtrophan also helps to reduce the craving for carbohydrate,
leading to weight loss for some people.

4. Manganese
Manganese not only ensures the healthy bone structure, bone metabolism, it
also is an very powerful antioxidant that helps to enhance the immune
system in fight against the forming of free radical, thus reducing the risk of
inflammation and infection.

5. Phosphorus
Phosphorous not only is one of the important trace minerals in bone
formation, digestion, excretion, protein formation, etc., it also plays a vital
role in maintaining the proper brain functions, thus enhancing the brain cells
in information transmitting that reduce the risk of nervous tension.

6. Potassium
Potassium beside is important in helping the sympathic system in regulating
the fuild in the body, it also helps to regular muscle contraction and
relaxation, thus reducing the risk of over contraction of muscle cause of
cramp and pain.

7. Etc.

Side effect
1. Since it contains a measure amount of purines which can break down to
uric acid that cause problem for people with with kidney and gallbladder
diseases.

2. Etc.

Beans & Legumes - Miso

Miso
Miso is a traditional Japanese seasoning produced by fermenting rice, barley
and soybeans, with salt and the fungus. Depending to the time required for
fermentation, it is classified into difference types of miso. Since it contains
high amount of in protein, vitamins and minerals, it now becomes
increasingly popular in the West.

Nutritional Supplements
1. Protein
2. Omega 3 fatty acid
3. Thiamin
4. Niacin
5. Vitamin K
6. Calcium
7. Copper
8. Iron
9. Manganese
10. Zinc
11. Etc

Health Benefits
1. Antiging
vitamin K beside is essential to the coagulation of blood by stopping the skin
from bleeding after wound or cut, it also helps to protect the under layer of
the skin against leaking due to aging.

2. Omega 3 fatty acid

Beside is important to reduce the over reaction of the abdominal muscle by
balancing the ratio of omega 3 and 6 fatty acid, omega 3 fatty acid also helps
to increase the good cholesterol HDL in the blood stream, thus reducing the
risk of hypertension causes of heart diseases.

3. Bone heath
Magnesium beside plays an important in stabilizing the heart rhythm and
prevents the abnormal blood clotting in the heart, it also helps to maintain
the ratio of calcium, thus enhancing the body in calcium absorption in
building healthy bone.

4. Protein
Protein beside is important building block of bones, muscles, cartilage, skin,
and blood, it also enhances the nervous system in information transmitting
between cells and cells of the other parts of the body, thus reducing the risk
of nervous tension.

5. Iron
Iron, the trace minerals, is not only corresponding to proper growth of
human body and maintaining robust health, it also helps in production of red
blood cells and formation of hemoglobin which enhances the absorption
oxygen from the lung to nourish the cells in the body.

6. Reproductive health
Zinc is essential for the health prostate gland. Deficiency of zinc not only
causes prostate enlargement, but also decreases the prostate function in
production of semen and increases the risk of abnormal sperm production.

7. Etc.

Side effect
1. It contain a measure amount of sodium but you can choose with less

2. Since it has soybean as an ingredient, it may cause allergic effect.

Beans & Legumes - Navy beans (Phaseolus)

Navy beans
The small, white navy bean, also called pea bean or haricot, popular in both
dry and green forms, is very popular in Britain and the US, native to Peru. It
is now grown and consumed across the world, due to their numerous health
benefits.

Nutritional supplements
1. Carbohydrate
2. Protein
3. Dietary fiber
4. Vitamin A
5. Vitamin B1
6. copper
7. Iron
8. Manganese
9. Phosphorus
10. Magnesium
11. Etc.

Health benefits
1. Digestive disorder
Since it contain high amount of fiber, it helps to improve the digestive
system in expelling the waste through large intestine, reducing the risk of
irritable bowel syndrome and diverticulosis.

2. Diabetes
High amount of fiber not only helps to prevent weigh gain, it also improves
the pancreas in production of insulin as a result of glucose of navy bean
being released slowly into blood stream after consuming.

3. Fertility
Since it contains high amount of magnesium, the trace mineral helps to relax
the blood vessel and improves the blood flow to the cells of the body,
including the reproductive organs, thus reducing the risk of sexual impotent,
lower sex drive, etc.

4. Vitamin B1 or thiamin
Thiamin (vitamin B1) plays an essential role in the synthesis of
acetylcholine, which is important for the brain in neurotransmitter thus
reducing the risk of age-related impairment such as Alzheimer's disease.

5. Iron
Iron beside is important in forming of the red pigment called hemoglobin in
the blood and carrying life-giving oxygen to human blood cells, it also takes
an active role in the synthesis of a some essential neurotransmitters like
dopamine, norepinephrine, serotonin, thus reducing the risk of nervous
tension.

6. Etc.

Side effect
1. Toxicity
Do not eat navy bean in the raw form, it can be toxic

2. Purine
It may cause problem for some people with untreated kidney diseases due to
accumulation of excessive amount of uric acid, if it is eaten in a great
amount.

3. Etc.
Legumes - Soybeans (Glycine)

Soybean
Soybean is genus Glycine, the family Fabaceae, one of the legumes that
contains twice as much protein per acre as any other major vegetable or
grain crop, native to Southeast Asia. Now, it is grown worldwide with
suitable climate for commercial profit and a a healthy foods.

Nutritional supplements
1. Carbohydrates
2. Dietary fiber
3. Fat
4. Protein
5. Essential amino acid
6. Vitamin A
7. Vitamin B6
8. Vitamin B12
9. Vitamin C
10. Vitamin K
11. Calcium
12. Iron
13. Magnesium
14. Phosphorus
15. Potassium
16. Sodium
17. Zinc
18. Etc.

Health benefits
1. Aspartic acid
Aspartic acid not only helps to protect the body drug toxicity and radiation,
it also plays an essential role for the brain in information transmitting across
the synapse, thus reducing the risk of mental disorder.

2. Histidine
Histidine plays an important role in promoting white and red blood cells,
thus increasing the immune system in fight against forming of free radical
and reducing the risk anemia.

3. Serine
As an amino acid, serine in soybean not only helps to maintain proper
muscle build up, synthesis of fatty acids and proteins, it also is important for
brain in to transport information between themselves and cells in other parts
of the body.

4. Alanine
Alanine not only is essential in production of energy in glucose synthesis, it
also enhances the immune system in production of anti bodies.

5. Isoleucine
Another animo acid helps to maintain the body tissues and store glycogen in
muscles thereby reducing the risk of muscle breaking down during physical
activity.

6. Etc.

Side effect
1. Toxicity
Raw soybeans, including the immature green form, are toxic.

2. Etc.
Legumes- Tempeh

Tempeh
Tempeh, the most nutritious of soy foods with high levels of protein, is a
traditional soybean product originally from Indonesia. It is a cake form
healthy foods made by a natural culturing and controlled fermentation
process and can be found in health food stores throughout the year.

Nutritional Supplements
1. Carbihydrate
2. Protein
3. Fat
4. Dietary fiber
5. Iron
6. Magnesium
7. Zinc
8. Vitamin A
9. Vitamin B6
10. Vitamin 12
11. Vitamin D
12. Vitamin E
13. Vitamin K
14. Etc.

Health benefits
1. Heart diseases and stroke.
Since it contains high levels of phytonutrient which is essential for
enhancing the immune system in fighting against forming of free radicals,
and preventing the oxidation of bad cholesterol (LDL) in the blood stream,
thus decreasing the risk of plaque building up against the arterial wall,
causing heart diseases and stoke.

2. Diabetes
Fiber in tempeh not only helps to reduce weight by making the the feeling of
fullness of the stomach because it is hard to digest, it also releases the
glucose into the blood stream slowly, thus reducing the pressure of pancreas
in production of insulin.

3. Fibromyalgia
Since it contains high amount of magnesium, it not only helps the blood
vessel to relax, thus increasing the blood flow to nourish all cells in the
body, it also maintains the proper function of muscles, thus reducing muscle
stiffness for patient with fibromyalgia.

4. Prostate health
Tempeh beside protect men against enlarge prostate due to high amount of
zinc and genistein, it also helps to induce apoptosis, the self-destruct
sequence the body uses to eliminate worn out or abnormal cells and maintain
the prostate in the production of semen and normal sperm.

5. Menopause
Isoflavonoid in tempeh helps to induce the production of weak estrogen, that
is important for women entering the stage of menopause when estrogen is
reduced in great amount due to aging.
6. Etc

Side effect
1. Allergic reactions
It may cause allergic reaction from immune system for some people

2. Oxalates
Since contain a measure amount of axalates, it can cause problem for people
untreated kidney and gallbladder diseases.

3. Etc.

Beans & Legumes -Tofu or Bean Curd

Tofu or bean curd

Tofu or bean curd is soft white blocks made by coagulating soy milk with
substance such as salt or acid or enzyne, a stable emulsion of oil, water, and
protein that can be made into tofu, originated from Chinese and part of East
and Southeast Asian. Since it is proven to be one of many healthy foods, it
become synonymous with vegetarianism and others.

Nutritional Supplements
1. Protein
2. Carbohydrate
3. Omega 3 fatty acid
4. Vitamin A
5. B vitamin
6. Magnesium
7. Sodium
8. Maganese
9. Slenium
10. Copper
11. Phosphorus
12. Calcium
13. Potassium
14. Iron
15. Isoflavones
16. Etc.

Health benefits
1. Isoflavones
Isoflavones is one of the most powerful phytoestrogen, which not only helps
to reduce symptoms of peri-menopause and menopause due to decreasing of
the reproduction of estrogen as aging, it also helps to reduce symptom of
menstrual cramps and pain as well as enhancing normal menstrual cycle.

2. Cardiovascular Benefits
Research found that protein of tofu significantly decreases the serum
cholesterol by decreasing the levels of bad cholesterol (LDL) but leaving the
good cholesterol (HDL) remain the same. It also benefits the cardiovascular
health the other ways by lowering triglyceride levels and reducing the risk of
platelets to form blood clots.

3. Iron and copper

The ratio of iron and copper is essential to enhance the proper levels of
hemoglobin in energy production by transporting and releasing oxygen
throughout the body.

4. Superoxide dismutase
Superoxide dismutase are an important antioxidant defense in nearly all cells
exposed to oxygen as a class of enzymes that catalyzes the dismutation of
free radicals due to exixtence of coper and manganese in tofu.

5. Menstrual cramp and pain

The existence of Omega 3 fatty acid reduces the production of prostaglandin
hormone, by balancing the ratio of Omega 3 and 6 fatty acids, resulting in
lessening the movement of abdominal muscle that cause menstrual cramps
and pain.

6. Selenium
Selenium is classified as one of antioxidant trace mineral that helps to
increase the immune function to fight the forming of free radicals, infection
and inflammation caused by oxidation, irregular cells growth, virus and
bacteria, etc.

7. Etc.

Side effects
1. Over consumption of tofu can cause dementia in older age groups.

2. Allergic effect for some people.

3. Since it contains a measure amount of axalates, it causes problem for

people with kidney and gallbladder diseases.

4. Etc.

Super Food Library

The Nature Super Food For Health Living and Longevity
And Look 10-20 Years Younger Than Your Biological Age

For more information of all other healthiest foods, visit

http://healthy-foods-index.blogspot.com/

You can also follow me on twitter

http://twitter,com/kylejnorton