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 beanBlack 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 supplements1. Carbohydrate2. Dietary fiber3. Protein4. Fat5. Vitamin A6. Vitamin B7. Folate8. Vitamin C9. Calcium10. Magnesium11. Manganese12. Phosphorus13. Molybdenum14. Iron10. Etc.

Health benefits1. 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 sensitiveDietary 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 systemProtein 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. AntioxidantBlack 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 densitySince black bean contains magnesium, it not only helps to enhance the hormones that aids in calcium metabolism thus reducing the risk of osteoporosis.

6. StrokeSince 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 effect1. PurinesBlack 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 beansGarbanzo 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 supplements1. Carbohydrates2. Dietary fiber3. Fat4. Protein5. Vitamin A6. Thiamine (Vitamin B1)7. Riboflavin (Vitamin B2)8. Niacin (Vitamin B3)9. Pantothenic acid (B5)10. Vitamin B611. Folate (Vitamin B9)12. Vitamin C13. Vitamin E14. Vitamin K

15. Iron16. Magnesium17. Phosphorus18. Potassium19. Zinc20. Etc.

Health benefits1. Heart diseasesSince 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. ConstipationWhile 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 sugarHigh 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 systemProtein 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. IronGarbanzos 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. ManganeseManganese 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. PurinesGarbanzo bean contains measure amount of purines, excessive intake of purines can cause gout and formation of kidney stones.

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

3. Etc.

Beans & Legumes - Kidney beans ( Phaseolus)

Kidney beanKidney 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 supplements1. Carbohydrate2. Protein3. Fat4. Dietary Fiber5. Calcium6. Iron7. Magnesium8. Phosphorus9. Potassium10. Sodium11. Zinc12. Copper13. Manganese14. Molybdenum15. Etc.

Health benefits1. Immune systemKidney 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. AnthocyaninsAnthocyanin, 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 diabetesSince 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. CholesterolKidney 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. MolybdenumMolybdenum 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 effect1. PurinesSince 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. PhytohemagglutininPhytohemagglutinin can lead to the disruption of cellular metabolism, which can have very toxic and harmful effects.

3. Etc.

Beans & Legumes - Lentils (Lens)

LentilLentil 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 supplements1. Carbohydrates2. Dietary fiber3. Fat4. Protein5. Thiamine (Vitamin B1)6. Folate (Vitamin B9)7. Magnesium8. Phosphorus9. Potassium10. Copper11. Manganese12. Iron13. Etc.

Health benefits1. Heart diseases and strokeSince 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 sugarFiber 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. FolateBeside 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 lossHigh 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. CopperCopper 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 acidThe 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 effect1. OxalatesSince lentil contains measure amount of axalates, it can cause the forming of kidney stone.

2. Etc.

Beans & Legumes - Lima beans (Phaseolus)

Lima beanLima 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 Supplements1. Molybdenum2. Tryptophan3. Dietary Fiber4. Protein5. Manganese6. Folate7. Potassium8. Iron9. Copper10. Phosphorus11. Magnesium12. Vitamin B1 (Thiamin)

13. Etc.

Health benefits1, Vitamin B1Vitamin 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. MolybdenumMolybdenum beside plays an important role in kidneys waste processing, it also acts as a cofactor in carbohydrate metabolism, utilization of iron and detoxification.

3. TryptophanAlong 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. ManganeseManganese 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. PhosphorusPhosphorous 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. PotassiumPotassium 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 effect1. 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

MisoMiso 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 Supplements1. Protein2. Omega 3 fatty acid3. Thiamin4. Niacin5. Vitamin K6. Calcium7. Copper8. Iron9. Manganese10. Zinc

11. Etc

Health Benefits1. Antigingvitamin 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 acidBeside 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 heathMagnesium 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. ProteinProtein 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. IronIron, 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 healthZinc 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 beansThe 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 supplements1. Carbohydrate2. Protein3. Dietary fiber4. Vitamin A5. Vitamin B16. copper7. Iron8. Manganese9. Phosphorus10. Magnesium11. 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. DiabetesHigh 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. FertilitySince 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 thiaminThiamin (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. IronIron 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. ToxicityDo not eat navy bean in the raw form, it can be toxic

2. PurineIt 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)

SoybeanSoybean 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 supplements1. Carbohydrates2. Dietary fiber3. Fat4. Protein5. Essential amino acid6. Vitamin A7. Vitamin B68. Vitamin B129. Vitamin C10. Vitamin K11. Calcium12. Iron13. Magnesium14. Phosphorus

15. Potassium16. Sodium17. Zinc18. Etc.

Health benefits1. Aspartic acidAspartic 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. HistidineHistidine 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. SerineAs 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. AlanineAlanine not only is essential in production of energy in glucose synthesis, it also enhances the immune system in production of anti bodies.

5. IsoleucineAnother 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 effect1. ToxicityRaw soybeans, including the immature green form, are toxic.

2. Etc.

Legumes- Tempeh

TempehTempeh, 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 Supplements1. Carbihydrate2. Protein3. Fat4. Dietary fiber5. Iron6. Magnesium7. Zinc

8. Vitamin A9. Vitamin B610. Vitamin 1211. Vitamin D12. Vitamin E13. Vitamin K14. Etc.

Health benefits1. 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. DiabetesFiber 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. FibromyalgiaSince 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 healthTempeh 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. MenopauseIsoflavonoid 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 effect1. Allergic reactionsIt may cause allergic reaction from immune system for some people

2. OxalatesSince 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 curdTofu 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. Protein2. Carbohydrate3. Omega 3 fatty acid4. Vitamin A5. B vitamin6. Magnesium7. Sodium8. Maganese9. Slenium10. Copper11. Phosphorus12. Calcium13. Potassium14. Iron15. Isoflavones16. Etc.

Health benefits1. IsoflavonesIsoflavones 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 BenefitsResearch 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 copperThe 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 painThe 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. SeleniumSelenium 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 effects1. 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.

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