Contents:
- Medical Video: Types of Nuts and Seeds and Their Health Benefits
- Protein
- Zink
- Folate
- Calcium
- Fiber
- Low fat
Medical Video: Types of Nuts and Seeds and Their Health Benefits
In addition to red beans, soybeans, peanuts, have you tried consuming tolo nuts or cowpea? Yes, these beans are often present in dishes such as sambal goreng krecek, various curries, or also mixes for snacks along with sticky rice and grated cassava. Nuts are real namesVigna unguiculata This includes types of beans that are easily planted, have a delicious taste, and no less important, are rich in nutrients. Here comes the benefits of tolo beans that you should know.
Peanuts that have many nicknames, sometimes some call them tolo, tunggak, dadap or even kebo beans are very easy to find in Indonesia and in Asian countries. Usually these beans are sold in dry form so it needs to be processed by soaking them in water before cooking. After soaking and expanding, then these beans are cooked cooked in a mixture of vegetables or traditional snacks. These beans have various components of nutrients which are very important for the following body.
Protein
The most important benefits of tolo beans are the protein content. Toklo beans are a good source of vegetable protein, especially for people who don't eat meat. Protein is a nutrient that is very important to support the body's needs, including forming muscles, forming skin, hair, and nail tissues. Protein is also responsible for replacing damaged body tissue.
Adult protein intake is said to be sufficient if at least it has fulfilled 62-65 grams of protein per day for men, and 56-57 grams of protein per day for women. About 100 grams of tolo beans in Indonesia's food composition data issued by the Indonesian Ministry of Health provide 24.4 grams of protein. That means, about 40% of the body's protein needs can be filled with tolo nuts.
Zink
Tolo beans are also an excellent source of zinc from vegetable products. Zinc is one of the important minerals that the body needs, even though the amount of zinc needed is not much in the body. Reporting from the Medical News Today page, zinc functions to activate T cells that play an important role in the immune system.
That's why if you lack zinc, your immune system will decrease and get sick easily. Zinc is also needed to maintain fertility, especially in men. Zinc deficiency is associated with a decrease in sperm quality.
The average adult needs around 10-13 mg of zinc per day. Tolo beans can help meet zinc needs by providing about 6.1 mg of zinc in 100 grams of tolo beans that have been boiled. Therefore, almost half of zinc requirements can be met by consuming tolo nuts.
Folate
Consuming tolo beans around as much as one full cup has provided 52 percent of recommended daily folate intake. Folate has an important role in creating genetic material, that is, the genes in every living thing and will be passed on to their children.
That is why folate is very important during the growth period. Folate must always be fulfilled during adolescence until later experiencing pregnancy. Women who get enough folate intake before becoming pregnant, and during the early months of pregnancy, reduce the risk of birth defects.
In all ages and circles, folate is also needed to produce enough red blood cells to avoid anemia.
Calcium
Tolo beans are plant foods that are high in calcium. In the Indonesian food composition data of the Indonesian Ministry of Health, 100 grams of dried tolo beans that are sold in the market contain 481 mg of calcium. This amount can meet up to almost half the adult calcium nutrition of 1,000 mg of calcium per day.
Tolo beans can be used as a substitute for other calcium sources to increase the variety of daily foods, not only from anchovy, or milk. Calcium is very needed by the body to maintain the strength of bones and teeth. In addition, calcium is also needed by the heart, muscles, and nerves to function properly.
Fiber
One of the benefits of tolo beans for health is the composition of the fiber. Fiber is a substance that helps launch the digestive system, preventing constipation and symptoms of irritable bowel syndrome. And also helps maintain cholesterol levels in the bloodstream and reduces your risk of experiencing heart disease.
In addition, these fibrous foods can make the stomach feel full faster because they are processed slowly in the body and are very important for weight control.
Low fat
Other benefits of tolo beans are low fat content. For those of you who are on a low-fat diet and lose weight, tolo beans can be used as a healthy snack and also mix in your vegetables. In 100 grams of boiled beans that contain only 1.1 grams of fat.
