By Anne Palumbo
Cognitive health is on everyone’s mind these days, including my own.
Bolstered by studies that strongly suggest a close link between diet and brain health, many of us are actively seeking foods that improve brain function and support mental health.
Brain-boosting food lists abound. A regular list-maker that surprised me: beans. Fatty fish and nuts: expected. Berries and leafy greens: of course. But the little legumes commonly associated with gut health? What an eye-opener!
Beans make the cut because they serve up good amounts of three key nutrients that a brain requires to thrive: protein, B vitamins and fiber. And while beans collectively exhibit a similar nutrient profile, the top three often cited for delivering the most of the above are: pinto, kidney and black.
Let’s begin with protein, a powerhouse nutrient that does a brain good. Its building blocks, amino acids, are used to create the neurotransmitters serotonin and dopamine, which together help keep your brain happy, healthy, alert and cognitively sharp. These same building blocks also promote tissue repair and nutrient transport within the brain. Studies suggest these vital processes may reduce inflammation (particularly helpful after injury) and improve memory. Beans average between 10-15 grams of protein per cup.
B vitamins are also indispensable to brain health. The B’s keep things humming upstairs because they convert food into energy that the brain uses to function. They also help produce the same neurotransmitters that protein does, which just might keep that humming a whole lot happier and sharper. Finally, folate (B9) deserves a special shout-out because it may lower inflammation and homocysteine levels, which are both linked to brain degeneration when elevated. Beans are an excellent source of several B vitamins, especially folate.
Although fiber is often extolled for its role in digestive health, its benefits reach the brain. Research has shown that fiber-rich diets can improve gut health, which in turn supports the communication network that links the gut and the brain. This connection means that a healthy gut can contribute to improved mood, focus and cognitive function. Fiber also helps to stabilize blood sugar levels, reducing the risk of diabetes (closely linked to an increased risk of dementia), and preventing the energy crashes that weaken concentration. Beans typically contain around 6 to 15 grams of fiber per cup.
A final benefit that deserves a “21-bean” salute: Plant-based proteins, like beans, are kinder to the environment than meat-based proteins. They use less land, water and energy; and they produce lower greenhouse gas emissions.
Helpful Tips
Opt for canned beans labeled “no salt” or “reduced sodium.” After opening, transfer any leftovers to an airtight container and refrigerate. Once opened, beans last about 3-4 days in the fridge. Nutrition-wise, canned beans and dried beans are about equal.
Red Kidney Bean Soup with Carrots, Corn, and Peppers
Serves 4
Ingredients
▪ 1 tablespoon olive oil
▪ 1 yellow onion, chopped
▪ 2 large carrots, chopped
▪ 1 yellow pepper, diced
▪ 2 garlic cloves, minced
▪ 2 teaspoons chili powder
▪ 1 teaspoon cumin
▪ 1 teaspoon salt; ¼ teaspoon
▪ coarse black pepper
▪ 4 cups broth of choice
▪ 2 (15 oz) cans red kidney beans, rinsed and drained
▪ 1 can diced tomatoes
▪ 1 cup corn
▪ 2 teaspoons fresh lime or lemon juice
Instructions
1. Heat a large pot over medium heat, and warm olive oil. Add onion, carrots, and pepper; then cook, stirring occasionally, until tender (about 5 minutes).
2. Add garlic and spices; cook 1 minute more, stirring constantly.
3. Add broth, kidney beans, and diced tomatoes and bring to a boil. Then, lower the heat and simmer, covered, for 20 minutes more, stirring occasionally.
4. Stir in the corn and fresh juice; simmer for 5 minutes more. Adjust seasonings and serve.
Anne Palumbo is a lifestyle columnist, food guru, and seasoned cook, who has perfected the art of preparing nutritious, calorie-conscious dishes. She is hungry for your questions and comments about SmartBites, so be in touch with Anne at avpalumbo@aol.com.