5 reasons why you feel bloated while travelling

Digestion problems while traveling are extremely uncomfortable, but also surprisingly common, with an estimated 30-70% of international tourists reportedly suffering from traveler’s diarrhea alone. However, the fact that digestive issues like constipation, diarrhea and bloating are very common among tourists doesn’t mean that they’re unavoidable or normal. As a matter of fact, the majority of these issues arise due to almost trivial changes in dietary habits most of us don’t even realize are causing the issue. Let’s look at 5 major reasons for traveler’s bloating in particular and learn to prevent it once and for all.

1. Chewing Gum
Many people resort to chewing gum when they're on a plane, as it seems like a miracle fix capable of relieving both blocked ears and a dry mouth. And while chewing gum may make you feel better while you're flying, it may also be doing something a lot less beneficial to your system.
Namely, the very act of chewing gum inadvertently also makes you swallow a lot of air, and guess what happens to it after it reaches your stomach? That's right, it is bound to end up in your bowels, causing bloating and excessive wind. To prevent this from happening, avoid gum or reserve it to takeoff and landing when your ears are the most prone to getting blocked up.

2. Ultra Processed Foods
While we're on the go and luggage space is strictly limited, packing a salad or any other wholesome meal becomes quite difficult. As a result, we often resort to packaged snacks, such as chips and cookies to keep us full, and that's exactly the main mistake.
Unfortunately, most of these snacks, especially those you can pick up at a convenience store on your way from point A to point B, are highly processed and full of simple carbs and sugars that are bound to cause bloating. Apart from that, these foods are often also very dry, so they can bring about constipation as well, just so you know.
So instead of packing unhealthy snacks, develop the habit of taking nuts, dried fruit, fresh veggies, and fruit with you on your journey. If you insist on packaged goods, sugar-free energy bars are also a good option.

3. Dehydration
Speaking of habits that can cause both bloating and constipation, let's discuss your water intake. We're sure that you all know that you should be drinking your 6 glasses of liquids a day, but the thing is, many people seem to leave that knowledge at home when they set off on their travels.
Not drinking enough will affect your health even in the short term, especially if you're traveling by plane where the air is a lot dryer, to begin with. To prevent dehydration, drink as much and as often as you can. You can also pack a water bottle with you to keep better track of your daily water intake.

4. Low Fiber Intake
Fiber is probably the most underestimated essential part of our diet, but it is necessary for you on the daily, much like water and other nutrients. Sorry for the slightly graphic imagery, but fiber is important because it creates the bulk of your bowel movement and acts as food for your gut microbiome, so it's essential for smooth digestion if you know what we mean.
To make sure you get enough fiber, make sure to include fruit and veggies, as well as nuts and whole grains in your diet on a daily basis.

5. Caffeinated and Carbonated Drinks
Another common mistake most of us make while we travel is drinking carbonated and caffeinated beverages, as these are usually very easy to find in the nearest vending machine. Still, we'd advise you to stay away from these drinks while you're traveling, as they can cause bloating as well, despite promising to hydrate you as well as water does.

Caffeinated beverages can be the culprit behind bloating because they overexcite the digestive system and are actually quite dehydrating, whereas carbonated beverages pump your stomach full carbon dioxide, which is also bound to result in a bloated stomach, too. To prevent this from happening, avoid all carbonated drinks, even sparkling water, and don't get crazy with caffeine either. During your travels, tea and water are your two best friends.

this is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     
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14 Fantastic Natural Sources of Healthy Fiber!

You've probably heard of fiber, but you may not know exactly what it is and why it is important to get your daily dose.

Dietary fiber is best known for its ability to prevent or relieve constipation, but this naturally occurring nutrient has other health benefits as well, including lowering the risk of diabetes and heart disease and helping maintain a healthy weight. Fiber includes all the parts of plant foods that our body can't digest, which is it ironically helps get your digestion going.

There are two kinds of fiber: soluble, the kind that dissolves in water, and insoluble fiber, the type that promotes the movement of material through the digestive system. Most plant-based foods contain both soluble and insoluble fiber, although not in equal amounts, which means it is best to eat a variety of foods rich in fiber. In general, above the age of 50, men should consume 30 grams and women 21 grams of fiber each day. 

Here are the foods that will help you the most with your fiber dose, and you probably eat some of them every day!

 Apples
One medium-sized apple contains about 17 percent of the daily recommended value for fiber intake, about 4.4 grams. Apples also have less than 100 calories and are probably already a staple snack in your diet. Make sure to leave on the skin when you eat the apple, because it contains all of the fiber.

 Walnuts
 Only a handful of walnuts contains about 2 grams of fiber, 8 percent of your daily value, and has only 190 calories. Add walnuts to your morning yogurt or pack them as a healthy snack and you're good to go. Walnuts are also great additions to salad and deserts. 

Sweet Corn (Yellow)
 A favorite snack of the summer months. Each 6-inch ear of corn has 1.5 grams of fiber in it, and a 12 ounce can has nearly twice that! Eat sweet corn just as it is, or add it to your favorite dishes to get enough fiber in your diet

 Oatmeal
 A great way to start off the day, oatmeal is high in fiber and so good for you! Not only does 1 cup of oatmeal contain 16 percent of your daily value  and only 160 calories, oatmeal will also help lower cholesterol. You can eat oatmeal plain or add berries to up the fiber content even more!

 Lentils
 In a soup or as a side, lentils are one of the fiber-richest legumes. They are also great sources of protein, folate, vitamins and iron. Just a cup of lentils contains 63 percent of your daily amount of fiber. 

Artichokes
 Of course artichokes are good for you! One medium artichoke can provide you with nearly half of the daily recommended amount of fiber, along with a number of other nutrients. Artichokes are also very low in calories, with only 64 calories per medium-sized artichoke, so eat up!

 Broccoli
 This deep green vegetable is super rich in fiber, with one cup providing over two grams of fiber and 9 percent of the daily value. However, it is important to know that when the broccoli is steamed or cooked, it loses a good deal of its nutritional value and becomes more of a carbohydrate than anything else. So try to consume as much raw broccoli as possible, either in salads or as a snack. 

 Shredded Wheat Cereal
 Believe it or not, some breakfast cereals can be healthy! One cup of sugar-free shredded wheat cereal contains about 9 grams of fiber, 36 percent of your daily value. 

 Brussels Sprouts
 If you're not a fan of Brussels sprouts its ok to refrain from this one, but if you do like them or are willing to try, they are an excellent source of fiber and other nutrients. One cup of cooked Brussels sprouts contains about a quarter of the daily recommended value of fiber and are low in calories, only 65 per serving. 

 Bulgar Wheat
 The fiber-rich cousin of couscous, bulgur wheat is rich in both protein and fiber. One cup of cooked bulgur wheat contains 33 percent of the daily value of fiber, and can be eaten for breakfast, lunch and dinner depending what spices are added to it. 

 Brown Rice
 Brown rice is rich in insoluble fiber, which can help relieve constipation and help keep you regular. Add it as a side dish to your daily serving of protein and you will take care of nearly 14 percent of your daily value with only one cup. 

 Prunes
 Dry fruit is traditionally known as a quick source of fiber, but not the amounts you may have thought. About 6 dried prunes contain 3.6 grams of fiber, or 14 percent of the daily value, which is good, but not amazing. However, prunes are full of plenty of other nutrients that make them worthwhile for eating.  

 Navy Beans
 When it comes to fiber-rich fruits and vegetables, navy beans steal the show. With 19.1 grams of fiber in one cup of cooked beans, you will take care of 76 percent of your fiber intake in a flash!

 Raspberries
Who doesn't love red and sweet raspberries? Well, the good news is that these berries taste great and are an excellent source of fiber. One cup of raspberries contains nearly 32 percent of your daily value and can be enjoyed at any time of the day as a sweet, nourishing, and low calorie treat!

**REMEMBER – Drink enough water to get the most of your fiber intake!*

this is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     
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9 Common Myths about Ovarian Cancer

When it comes down to your gynecologic health, you want to stay informed, and with so many resources online, not to mention the opinions of family members and friends, there’s a lot of information available out there. However, common wisdom can be dangerous if it’s wrong and leads you to ignore symptoms or give up hope after diagnosis. Below are 9 ovarian cancer myths that you really need to ignore.

1. Talcum Powder or Cosmetics Cause Ovarian Cancer
You have probably heard about lawsuits that allege that products containing talc cause ovarian cancer, but you shouldn’t get drawn into the hype, says Steve Vasilev, MD, medical director of integrative gynecologic oncology at Providence Saint John’s Health Center and a professor at the John Wayne Cancer Institute. He explains that “this current scare is based on observational and case studies alone. There really isn’t any good science showing that talc causes ovarian cancer.” So, while we’re waiting for better research to be carried out, it’s fine to steer clear of talc products if it makes you feel better, but there’s no need to give up your favorite face powder yet if you don’t want to.

2. If You Have a Family History of Ovarian Cancer Then You’re Doomed to Get It
Much is made of a woman’s family history when it comes down to ovarian and breast cancer – so much so that some women with a strong family history might feel that it’s their destiny to get it, so there isn’t really any point in trying to prevent it. However, Dr. Vasilev says that heredity only accounts for a mere 10% of cases. The biggest risk factor for ovarian cancer? Having ovaries. This is why all women need to be aware of ovarian cancer symptoms and keep current on check-ups.

3. If There’s No Family History of Ovarian Cancer Then You Don’t Have to Worry
If genetics only account for 10% of the most common type of ovarian cancer, then that means 90% are “sporadic.” Rather than simply look at family history, Dr. Vasilev says that women need to be aware of all potential ovarian cancer risk factors. Diabetes, obesity, not breastfeeding, never being pregnant, eating a diet high in fat, and smoking can all increase your risk of getting ovarian cancer. However, the biggest number one risk factor is your age – more than half of all ovarian cancer cases are diagnosed in women over the age of 60.

4. An Annual Pap Smear Test Will Catch Ovarian Cancer
Dr. Vasilev says that “pap smears are only designed to catch cervical cancer.” In other words, there’s not a single screening test for ovarian cancer. “Right now the CA125 blood test and a pelvic ultrasound are the standard but they’re unreliable,” he explains, adding that there are a number of promising new tests in development that will hopefully be available in the next few years.

5. There Are No Early Symptoms of Ovarian Cancer
There are early symptoms of ovarian cancer, but the problem is they’re pretty generic, often leading to women being diagnosed with gastrointestinal issues or menstrual cramps. These misdiagnoses are the reason that this cancer isn’t often caught until it’s stage 3, meaning it has spread throughout the body. So, if you have any symptoms of ovarian cancer, including chronic bloating, sudden changes in bowel or urine habits, abdominal or pelvic pain, pain during sex, rapid weight loss, or indigestion, insist on getting your ovaries tested just to be on the safe side.

6. You Cannot Prevent Ovarian Cancer
“There’s a lot a good diet and exercise can do to prevent ovarian cancer and many other cancers,” says Dr. Vasilev. Eating nutritious food – he suggests a Mediterranean diet based around fresh fruits and vegetables, whole grains, and fish – and getting a daily workout can boost your immune system and decrease inflammation, helping to protect you against cancer. Furthermore, these will help reduce obesity, which is another major risk factor for cancer that is under your control.

7. Ovarian Cancer is a Death Sentence
Dr. Vasilev says that “some women hear ‘ovarian cancer’ and just give up without trying to treat it, but even though most of the time it’s advanced, there are still things we can. Treatments have come a long way in the past few years.” Since this particular type of cancer is difficult to detect in the early stages, it’s often not found until it’s stage 3, which usually translates to a 15% survival rate. However, this is misleading because surgery, chemotherapy, and new biological treatments can raise the survival rate to 50%.

8. Ovarian Cysts Can Turn into Cancer
Having a growth on your ovary, even if you’re told that it’s benign, can be scary, but rest assured as Dr. Vasilev says that cysts almost never turn cancerous, nor do conditions such as polycystic ovarian syndrome increase your risk of cancer.

9. The HPV Vaccine Protects against Ovarian Cancer
The HPV vaccine protects against the most common strains of the HPV, which are all unrelated to ovarian cancer. However, it’s still a good vaccine to get, especially for teenagers, as it protects against cervical cancer.

this is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     
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https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
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How the Brain Carries On Working, Even When Half of It Was Removed

Our brain’s capacity to rewire itself and compensate for severe damage is something so astonishing it’s hard to comprehend. Probably the most evident examples of this amazing capacity are patients who have undergone a hemispherectomy - the surgical procedure of removing one of the brain hemispheres. Incredibly, these patients are often fully functional and you would probably never be able to tell they have half of their brain removed if you were to meet them.



fMRI brain scan of an adult with the right hemisphere removed

Most often, hemispherectomy is conducted on kids, as before the age of three our brain is the most pliable and capable of rewiring itself. This is not to say that adults cannot get whole brain regions removed, however. As a matter of fact, resections, as these surgeries are called, are an effective method of treating medication-resistant epilepsy.

But let’s get back to hemispherectomies. How is it possible that the human brain can continue to function when as much as half of it is missing? Neuroscientists have long observed why that is the case, and the mechanism involved is something called neuroplasticity.

As you may or may not know, our brains are roughly divided into different regions, and most of these regions are responsible for doing a specific kind of task. For example, the part of our brain that’s responsible for vision is situated in the back of our brain and is called the occipital lobe (in green, see image below).

neuroplasticity brain anatomy chart
These divisions are very specific - certain brain regions are responsible for language, the movement of different body parts, psychological faculties and senses. But what happens when a brain region responsible for a certain function is damaged? Well, if everything goes according to plan, that function just gets moved to the nearest or comparable healthy brain region.

Furthermore, the younger you are, the more likely you are to fully recover, due to the fact that the ability of your brain to change decreases with age. This is exactly why hemispherectomy patients are typically children. Most often, these are kids suffering from epileptic seizures localized in only one brain hemisphere. In many cases, these patients are completely functional and live normal lives, "You can almost forget their condition when you meet them for the first time," said Dorit Kliemann, a researcher working with hemispherectomy patients in a recent interview.

Six hemispherectomy patients similar to Jody participated in a recent study at the California Institute of Technology, with the researchers trying to figure out how the brains of these patients managed to rewire themselves and how they function altogether. All six of the patients received the procedure to deal with epilepsy. The hemispheres affected by epilepsy have been removed in all of these patients at the age of 3 to 11 years, and they were in their 20’s and 30’s at the time of the study.

The researchers used the fMRI machine, a scanner that can show how the brain reacts to certain stimuli in action. When a certain brain region is more involved in a specific task, that brain region gets more blood flow, and the fMRI scanner shows that immediately.

The study revealed that the patients’ brains had much stronger connections than the brains of people with two hemispheres. Similar studies have also shown that brain functions that have two symmetrical centers in each hemisphere, such as vision, leg and arm movement, etc., tend to take the work for both sides in patients following hemispherectomy or resections.

In one study, for example, a boy regained vision in his left eye only two years following surgery that removed a third of his right hemisphere. These findings are absolutely incredible, but what’s more important, they can hopefully tell neuroscientists how the brain is capable of rewiring itself so that doctors would be able to treat brain injuries following strokes. 

this is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     
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https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
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Researchers Develop Bacteria Which ‘Eat’ Carbon Dioxide

Israeli researchers have developed bacteria fed only with carbon dioxide, the Weizmann Institute of Science (WIS) in central Israel reported on Wednesday. These bacteria, which build the entire biomass of their body from the carbon in the air, may help to develop future technologies to reduce greenhouse gas accumulation in the atmosphere and in the fight against global warming, the Xinhua news agency reported.

According to the study,  these bacteria were completely weaned off sugar, after a nearly decade-long process.

The Israeli scientists have been able to "reprogram" E.coli bacteria, which consume sugars and release carbon dioxide, so they use carbon dioxide from the environment and produce the sugars they need to build their body.

The researchers mapped the genes that are essential to this process and added some of them to the bacteria genome in their lab.

In addition, they have inserted the bacteria a gene that allows them to receive energy from a substance called formate.

This was not enough to make the bacteria change their diet, and "laboratory evolution" processes were needed to gradually wean them off sugar.

At each stage of the process, the cultured bacteria received a diminishing amount of sugar, and at the same time gained an abundance of carbon dioxide and formate.

The bacteria's offspring were gradually weaned off sugar dependence, until after about six months of adjusting to the new diet regime, some underwent the complete nutritional turnover.
The researchers believe that the "healthy" habits of these bacteria may prove to be mostly healthy for earth.

For example, biotech companies that use yeast or bacterial cell cultures to produce commodity chemicals may be able produce these in cells using carbon dioxide instead of large amounts of corn syrup used today.

this is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     
https://gscrochetdesigns.blogspot.com. one can see my crochet creations  
https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
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The 10 Healthiest Beans and Other Legumes

As every health and nutrition nut will know, beans and other legumes are a must-have in everyone’s diet because they are extremely rich in fiber and packed with plant proteins, essential micronutrients and vitamins. And while that is certainly true of all legumes, it disregards the fact that each variety, be it lentils, chickpeas, soya beans or kidney beans, has its unique properties, benefits, and uses. Let’s take a closer look at 10 of the healthiest and most widely accessible legumes (in no particular order) and find out which ones are best suited for you.

Why Should You Eat Legumes?

Apart from having an excellent nutrient profile, legumes are also known for their ability to boost cardiovascular health, help stabilize blood sugar levels. Legumes are especially beneficial if you’re a vegetarian or vegan, or if you’re simply trying to cut down on your consumption of meat, as they will be able to supply you with the B vitamins and proteins that are otherwise difficult to get from plant-based foods.

1. Chickpeas

Nutrients in 1 cup (164 grams) of Cooked Chickpeas:

• Calories: 269
• Fiber: 12.5 g
• Protein: 14.5 g
• Fats: 7.8 g
• Carbohydrates: 38 g
• Vitamin B9 (folate): 71% of the Reference Daily Intake (RDI)
• Copper: 29% of the RDI
• Iron: 26% of the RDI

Chickpeas, also known as garbanzo beans, are very versatile, as they can be included in curries and stews, baked with spices to yield a healthy savory snack, or used to prepare hummus. However, their versatility is far from being their only virtue, as chickpeas have a whole host of health benefits as well.
For one, chickpeas have been proven to be beneficial for reducing blood sugar levels and reducing insulin resistance, and can also improve your digestion by reducing the number of harmful gut bacteria. Finally, garbanzo beans may have cholesterol normalizing properties, therefore reducing one's risk of cardiovascular issues.

2. Black Beans

Nutrients in 1 cup (172 grams) of Cooked Black Beans:

• Calories: 227
• Fiber: 15 g
• Protein: 15.2 g
• Fats: 0.9 g
• Carbohydrates: 40 g
• Vitamin B1 (thiamine): 28% of the RDI
• Vitamin B9: 64% of the RDI
• Manganese: 38% of the RDI
• Magnesium: 30% of the RDI
• Iron: 20% of the RDI

Black beans and rice are a staple food in many countries, and it turns out that eating rice with the beans actually makes you healthier. This is because beans are high in protein and fiber, which means that they are somewhat slower to digest. When eaten with rice, which is higher on the glycemic index, and so is more likely to cause sugar spikes, the beans slow down the absorption of the sugar from the rice into the blood, yielding in an overall steadier blood sugar level. That's why black beans are great at protecting you from metabolic syndrome, diabetes, and even obesity.

3. Peas

Nutrients in 1 cup (160 grams) of Cooked Peas:

• Calories: 125
• Fiber: 8.8 g
• Protein: 8.2 g
• Fats: 3.2 g
• Carbohydrates: 11 g
• Vitamin B1: 30% of the RDI
• Vitamin B9: 24% of the RDI
• Vitamin K: 48% of the RDI
• Manganese: 22% of the RDI

Peas come in different varieties, but they're all an excellent low-calorie source of fiber and protein, which makes them pretty good for weight loss. Apart from that, eating peas  promotes the growth of beneficial gut bacteria, particularly Lactobacilli and Bifidobacteria, so they're pretty effective at boosting gut health.

Pea flour may also be an excellent substitution for wheat flour for those at risk of the development of metabolic syndrome and type 2 diabetes, as suggested in recent research. 

4. Lentils

Nutrients in 1 cup (198 grams) of Cooked Lentils:

• Calories: 230
• Fiber: 15.6 g
• Protein: 17.9 g
• Fats: 0.8 g
• Carbohydrates: 39.9 g
• Vitamin B1: 22% of the RDI
• Vitamin B6: 18% of the RDI
• Vitamin B9: 90% of the RDI
• Copper: 25% of the RDI
• Iron: 37% of the RDI
• Phosphorous: 36% of the RDI
• Potassium: 21% of the RDI
• Manganese: 49% of the RDI

As you can see by yourself, lentils have a really impressive nutritional profile, containing not only tons of fiber and protein, but also impressive quantities of B vitamins, iron, and other minerals. This is why lentils are an excellent addition to a diet low or free of animal products.
It needs to be mentioned that there are several varieties of lentils, with each type having a slightly different, but similar nutrition profile. Red and black lentils are typically used in soups, whereas green or brown ones can be eaten as a side dish, combined with sauces and pasta for a quick evening pasta dish, or mixed with veggies and turned into a hearty stew.
Lentils are known for their various health benefits, particularly for their ability to improve digestion and bowel function. Studies also suggest that lentils help reduce blood sugar spikes by promoting a slower and more steady absorption of sugar in the blood, so they may be beneficial for diabetes prevention as well.

5. Kidney Beans

Nutrients in 1 cup (256 grams) of Cooked Kidney Beans:

• Calories: 215
• Fiber: 13.6 g
• Protein: 13.4 g
• Fats: 0.8 g
• Carbohydrates: 38.6 g
• Vitamin B1: 20% of the RDI
• Vitamin B9: 23% of the RDI
• Copper: 17% of the RDI
• Iron: 17% of the RDI
• Manganese: 22% of the RDI

Though kidney beans don't have the most impressive vitamin and mineral profile, they have been proven to be good for promoting weight loss and preventing sugar spikes when you're eating high glycemic goods like rice or white bread. On a similar note, kidney beans may benefit weight loss in general. In one weight loss study, patients who took white kidney bean extract for 1 month lost 2.5 kg (5.5 lbs) more on average than the controls who took a placebo.

6. Navy Beans

Nutrients in 1 cup (182 grams) of Cooked Navy Beans:

• Calories: 255
• Fiber: 19 g
• Protein: 15 g
• Fats: 1.1 g
• Carbohydrates: 47 g
• Vitamin B1: 29% of the RDI
• Vitamin B9: 64% of the RDI
• Manganese: 48% of the RDI
• Magnesium: 24% of the RDI
• Iron: 24% of the RDI

Navy beans, also known as haricot beans, are another staple food, especially in the navy kitchens of the United States, and for good reason, as they're among the best plant sources of B vitamins, as well as fiber and protein, like all legumes. Capable of lowering cholesterol levels and promoting healthy digestion makes navy beans, similarly to most beans, a great choice for people at risk of metabolic syndrome or obesity. 

7. Adzuki Beans

Nutrients in 1 cup (197 grams) of Cooked Adzuki Beans:

• Calories: 250
• Fiber: 15 g
• Protein: 15 g
• Fats: 1 g
• Carbohydrates: 48 g
• Vitamin B9: 30% of the RDI
• Manganese: 29% of the DV
• Phosphorus: 17% of the DV
• Potassium: 15% of the DV

Who said beans have to be savory? These little red beans that originated from the Himalayas prove that beans can be used in desserts as well. It is adzuki beans, also known as red mung beans that are the main ingredient in many popular Asian desserts, such as cake filling and ice cream. If you have a sweet tooth, try using adzuki beans in your desserts, as they have all the incredible insulin-lowering, digestion promoting and weight loss benefits of all legumes, but can be used to prepare delicious desserts.

8. Pinto Beans

Nutrients in 1 cup (171 grams) of Cooked Pinto Beans:

• Calories: 245
• Fiber: 15.4 g
• Protein: 15.4 g
• Fats: 1 g
• Carbohydrates: 45 g
• Vitamin B1: 22% of the RDI
• Vitamin B9: 74% of the RDI
• Copper: 29% of the RDI
• Manganese: 39% of the RDI

Pinto beans are a popular bean variety grown worldwide, but especially loved in Mexico, where they're eaten whole, as well as mashed and subsequently fried up. These beans have all the health benefits of other beans we've mentioned on this list and then some. More specifically, they have proven LDL cholesterol-lowering capabilities, so they benefit heart health. Eating these beans also raises the levels of propionate in your gut, which is a type of fatty acid produced by gut bacteria that is associated with digestive health.

9. Mung Beans

Nutrients in 1 cup (202 grams) of Cooked Mung Beans:

• Calories: 212
• Fiber: 15.4 g
• Protein: 14.2 g
• Fats: 0.8 g
• Carbohydrates: 38.7 g
• Vitamin B1: 22% of the RDI
• Vitamin B9: 80% of the RDI
• Copper: 16% of the RDI
• Iron: 16% of the RDI
• Manganese: 30% of the RDI
• Magnesium: 24% of the RDI

Compared to all other legumes, mung beans have the highest vitamin density, providing a whopping 80% of your recommended daily intake of vitamin B9. These beans are native to India, but they are the most popular in China, where they're used as an ingredient in stir-frys, soups, salads, and other dishes. Like most legumes, mung beans have the potential of aiding weight loss, preventing blood sugar spikes and benefiting heart health. These beans also contain a ton of antioxidants, which can help reduce inflammation and help prevent chronic illnesses and possibly even cancer. 

10. Soya Beans

Nutrients in 1 cup (172 grams) of Cooked Soya Beans:

• Calories: 298
• Fiber: 10.3 g
• Protein: 28.6 g
• Fats: 7.8 g
• Carbohydrates: 16 g
• Vitamin B2 (riboflavin): 29% of the RDI
• Vitamin B9: 23% of the RDI
• Vitamin K: 41% of the RDI
• Copper: 29% of the RDI
• Manganese: 71% of the RDI
• Iron: 49% of the RDI
• Phosphorus: 42% of the RDI

Didn't expect to see soy on this list? It's not surprising, as soya beans and products derived from them sometimes have a bad reputation, and undeservedly so, as these legumes are among the healthiest and most well-researched ones, apart from also being the cheapest as well. We discuss this stigma in the article we linked above.
You already know that soy products are very versatile, and most dairy replacements, such as nondairy milks, cheese, and tofu is made of processed soya beans, as is soy sauce. However, few people know that soya beans offer all the beneficial effects of other legumes with the added benefit of improving fertility in women, protecting from breast cancer and reducing menopause symptoms, making it an excellent choice for women of all ages.

this is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.      https://gscrochetdesigns.blogspot.com. one can see my crochet creations   https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes     https://kneereplacement-stickclub.blogspot.com. for info on knee replacement