Phaseolus vulgaris, also known as the common bean and French bean, is a herbaceous annual plant grown worldwide for its edible dry seeds or unripe fruit (both commonly called beans). The main categories of common beans, on the basis of use, are dry beans (seeds harvested at complete maturity), snap beans (tender pods with reduced fibre harvested before the seed development phase) and shell (shelled) beans (seeds harvested at physiological maturity). Its leaf is also occasionally used as a vegetable ...

phaseolus vulgaris

Why-is-fiber-important?

Why is fiber important? 

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"Fiber" is a general term that applies to any type of carbohydrate that your body cannot digest. The fact that your body doesn't use fiber for fuel doesn't make it any less valuable to your overall health. You've probably heard of the digestive benefits of fiber, but they have others.

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Dietary fiber can offer the following benefits when you consume it:

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<ul><li style="font-weight: 400;" aria-level="1">Lowering cholesterol. The presence of fiber in the digestive tract can help reduce the absorption of cholesterol by the body. This is especially true if you are taking statins, which are cholesterol-lowering drugs, and using fiber supplements such as psyllium husk fiber.&nbsp; 1</li><li style="font-weight: 400;" aria-level="1">Promote a healthy weight. Foods high in fiber, such as fruits and vegetables, tend to be lower in calories. In addition, the presence of fiber can slow digestion in the stomach, promoting satiety.&nbsp;</li><li style="font-weight: 400;" aria-level="1">Adding mass to the digestive tract. People who suffer from constipation or a generally slow digestive tract may add fiber to their diet. Fiber naturally adds volume to stools and promotes regular bowel movements.</li><li style="font-weight: 400;" aria-level="1">Improve blood sugar control. The body may take longer to break down foods high in fiber. This helps to keep blood sugar levels more constant, which is especially beneficial for people with diabetes.&nbsp;</li></ul>

20-Foods-High-in-Fiber

20 Foods High in Fiber 

Pinto-beans

Pinto beans

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Fiber: 15 grams per cup

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Pinto beans (Phaseolus vulgaris Pinto Group) offer plenty of fiber to help you feel full longer. Pinto beans have a lot of fiber and are also a good source of protein. Add them to soups and stews, garnish salads with them or use them as a substitute for meat in taco or burrito.

Soya-beans

Soya beans  

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Fiber: 11 grams per cup

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Soybeans (Glycine max) are high in phytoestrogens, which can help relieve or reduce menopausal symptoms, such as hot flashes. Despite these positive effects, they should not be consumed in large quantities. Use them like any other beans or eat them as a snack.

Pears

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Fiber: 5.5 grams in a medium-sized raw pear or 3.1 grams per 100 grams&nbsp;

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Pear (Pyrus) is a popular fruit that is both delicious and nutritious. This is one of the best fruit sources of fiber.

Strawberries

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Fiber: 3 grams in 1 cup of fresh strawberries or 2 grams per 100 grams

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Strawberries (Fragaria) are a delicious, healthy fruit that can be consumed both fresh and frozen. Interestingly, they are also among the most nutrient-rich fruits you can eat. In addition, strawberries are very rich in vitamin C, manganese and various powerful antioxidants.&nbsp;

Avocado

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Fiber: 10 grams in 1 cup of raw avocado or 6.7 grams per 100 grams

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The avocado (Persea americana) is a unique fruit. Instead of being high in carbohydrates, it is rich in healthy fats. Avocados are very high in vitamin C, potassium, magnesium, vitamin E and various B vitamins. They also have many health benefits.

Apples

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Fiber: 4.4 grams in a medium-sized raw apple or 2.4 grams per 100 grams&nbsp;

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Apples&nbsp; (Malus domestica)&nbsp; are among the most delicious and filling fruits you can eat. They are also relatively high in fiber. There are many varieties of apples, both sweet and sour or mixed. You can eat them raw, in salads, cakes and smoothies.

Raspberries

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Fiber: 6.5 grams per 100 g

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Raspberries&nbsp; (Rubus idaeus) are very nutritious and with a very strong taste. They are loaded with vitamin C and manganese, as well as other antioxidants. They are also suitable for people with diabetes due to their low glycemic index.

Bananas

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Fiber: 2.6 grams per 100 g

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Bananas&nbsp; (Musa) are a good source of many nutrients, including vitamin C, vitamin B6 and potassium. A green or unripe banana also contains a significant amount of resistant starch, a type of indigestible carbohydrate that functions as fiber.

Carrots

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Fiber: 2.8 grams per 100 g

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The carrot (Daucus) is a root vegetable that is tasty, crunchy and very nutritious. It has a high content of vitamin K, vitamin B6, magnesium and beta carotene, an antioxidant that is converted to vitamin A in your body.

Beet

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Beets (Beta vulgaris) is a root vegetable with a high content of various important nutrients, such as folate, iron, copper, manganese and potassium.

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Beets are also packed with inorganic nitrates, which are nutrients that have been shown to have various benefits associated with blood pressure regulation and physical <a href="https://www.mdpi.com/2072-6643/9/11/1270" target="_blank" data-ref="Acute Effects of Nitrate-Rich Beetroot Juice on Blood Pressure, Hemostasis and Vascular Inflammation Markers in Healthy Older Adults: A Randomized, Placebo-Controlled Crossover Study" rel="noopener">activity.</a>&nbsp;&nbsp;

Broccoli

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Broccoli (Brassica oleracea var. italica) is a type of cruciferous vegetable and one of the most nutrient-rich foods on the planet.

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Broccoli is rich in vitamin C, vitamin K, folate, B vitamins, potassium, iron and manganese and contain antioxidants and powerful anti-cancer nutrients. More specifically we are talking about the isocyanates present in cruciferous vegetables, which exhibit chemoprophylactic effects through various mechanisms. 3

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Currently, there is growing evidence that a phytochemical compound known as sulforaphane in these green leafy vegetables has been found to be an effective means in preventing and treating various types of cancer. These include prostate cancer, breast cancer, colon cancer, skin, bladder and oral cancer. This component is naturally present in broccoli sprouts, cabbage, cauliflower and garden cress.&nbsp;

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Broccoli contains many active biochemicals such as carotenoids, vitamin C and glucosinates. One such compound is sulforaphane (SFN) (1-isothiocyanato-4-[methylsulfinyl] butane), which is derived from a precursor compound known as glucoraphanin (GPN). The conversion of GPN to SFN occurs during broccoli cutting or chewing, which exposes GPN to the action of the endogenous enzyme myrosinase.&nbsp;

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Sulforaphane is one of the powerful anti-carcinogenic substances that works by increasing the levels of enzymes in the liver that counteract the carcinogenic effects of chemicals in food and the environment.&nbsp;

Artichoke

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Fiber: 5.4 grams per 100 g

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Artichokes (Cynara cardunculus var. scolymus) are rich in many nutrients and are one of the best sources of fiber in the world. It can be eaten lightly baked, in salads or stewed.

Brussels-sprouts

Brussels sprouts  

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Fiber: 3.8 grams per 100 g

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Brussels sprouts (Brassica oleracea var. gemmifera) is a cruciferous vegetable that is associated with broccoli. It is very high in vitamin K, potassium, folate and powerful cancer-fighting antioxidants. These are phytochemicals with the potential to prevent cancer. These compounds strengthen the protection of antioxidants and DNA and promote healthy cell signaling. 4

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These fantastic vegetables can reduce the risk of many diseases thanks to their content. Research has shown that the isocyanates in Brussels sprouts may help curb tumor growth by blocking aggressive enzymes known to accelerate cancer growth. Enzymes weaken genes that suppress tumors and prevent them from spreading.&nbsp;

Lentils

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Fiber: 7.3 grams per 100 g

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Lens&nbsp; (Lens culinaris) is an inexpensive food and among the most nutritious foods ever. It provides an excellent amount of protein and important nutrients, such as vitamin C, vitamin B, calcium, iron, magnesium and more.

Chickpeas

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Fiber: 7 grams per 100 g

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Chickpeas (Cicer arietinum) is another type of legume that is full of nutrients, including minerals and proteins. Chickpeas form the basis of humus, one of the easiest to prepare at home. You can spread it on a slice of bread, add it to salads, whole grain toast and more.

Quinoa

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Quinoa (Chenopodium quinoa) is a pseudograin that has become incredibly popular among people who care about their health over the past few years. Quinoa is rich in many nutrients, including protein, magnesium, iron, zinc, potassium and antioxidants.

Oatmeal

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Fiber: 10.1 grams per 100 g

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Oats (Avena sativa) are among the healthiest grains on the planet. They are very high in vitamins, minerals and antioxidants. Oatmeal contains powerful soluble fiber called beta glucan, which has beneficial effects on blood sugar and cholesterol levels.&nbsp;

Almonds

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Fiber: 13.3 grams per 100 g

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Almonds (Prunus dulcis) are a popular type of nuts. They are very high in many nutrients, including healthy fats, vitamin E, manganese and magnesium. Almonds can also be turned into almond flour for baking with a dose of additional nutrients.

Chia-seeds

Chia seeds 

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Fiber: 34.4 grams per 100 g

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Chia seeds are small black seeds that are extremely popular for breakfast. They are very nutritious, contain large amounts of magnesium, phosphorus and calcium. Chia seeds may also be the best source of fiber on the planet, which deserves first place in today's selection. 4

Dark-chocolate

Dark chocolate 

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Fiber: 10.9 grams per 100 g

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Dark chocolate is probably one of the most delicious sweets in the world. Dark chocolate is surprisingly high in nutrients and is one of the richest in antioxidants and nutrients on the planet. Therefore, the next time you visit the store, be sure to add this delicious dessert to the basket - it will bring you sweetness for the soul, but also health benefits, including fiber.

Fiber is an important nutrient that can promote weight loss, lower blood sugar levels, and fight constipation. They are extremely important for normal digestion and are found in a large number of plant foods, including many fruits, vegetables and seeds.&nbsp;

20 High-Fiber Foods for a Healthy Diet

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Бетина Цветкова

Liver-function-according-to-the-Traditional-Chinese-medicine

Liver function according to the Traditional Chinese medicine

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The liver is responsible for regulating emotions, promoting digestion and absorption, maintaining blood and bodily fluid circulation, as well as reproductive function. According to Traditional Chinese medicine, the liver regulates the vital energy Qi, which supports life and promotes blood circulation. As described in Liver in the Chinese and Western Medicine, the liver harbors the "huna" (our spiritual consciousness), which is crucial for the spiritual and psychological dynamics of the individual. &nbsp;<a href="https://www.karger.com/Article/FullText/466694" target="_blank" data-ref="Liver in the Chinese and Western Medicine" rel="noopener">[Ref. 1] Huna</a> loves life and favors the life spark in us. This is the tool that motivates our higher desires and our passions. Also by storing blood, the liver maintains normal functions of the eyes and nails and is associated with feeling of anger. This emotion can significantly damage the liver, causing dysfunction in the ascending flow of Qi and blood.&nbsp;

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Last but not least, the liver is a source of endurance: good endurance shows good liver function and vice versa, which partially explains why patients with liver diseases easily feel exhausted.

Foods-that-support-detoxification-and-liver-health

Foods that support detoxification and liver health

Sour-foods

Sour foods

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According to Traditional Chinese medicine, acidic foods can support the normal function of the liver. &nbsp;<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8072924/" target="_blank" data-ref="Effects of Bitter Substances on GI Function, Energy Intake and Glycaemia-Do Preclinical Findings Translate to Outcomes in Humans?" rel="noopener">[ref. 1]</a>&nbsp;A refreshing glass of water with lemon has a diuretic effect that can help you clear toxins from your body. Other foods that fall into this category and are suitable for supporting liver function are citrus fruits, berries, kimchi, vinegar and others.

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Ginger

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Ginger (Zingiber officinale) is a warming food and nourishes our blood, improves blood circulation and has antibiotic and antibacterial effects that can help the body to release toxins and destroy pathogens. You can easily enjoy a little freshly chopped or grated ginger to tea or soup. Remember that its taste is strong and spicy, so do not overdo it with the quantities.

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Turmeric

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This fragrant spice relieves liver function, clears heat from the body and improves the flow of Qi and blood. Add a pinch of turmeric (Curcuma Longa) to a soup or dish with rice, you can boil it directly for drinking. Turmeric powder is also present in many recipes for Indian curry, if you are fan of this type of cuisine.

Dandelion-root

Dandelion root

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Dandelion root (Radix Taraxaci officinalis) is an effective cleansing, detoxifying herb that cools blood and nourishes the liver. Spring is the perfect season for drinking dandelion tea, which also supports the digestive system, balancing the processes in it. Also, dandelion root is a choleritic, acts as a urinary and mild diuretic agent, all of which promotes the detoxification of the body.

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Black-beans

Black beans

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Black beans (Phaseolus vulgaris) can help to discharge excess moisture and heat from the body, thus helping to maintain homeostasis. Black beans are also rich in antioxidants that can protect cells in your body and reduce the risk of conditions such as heart disease and cancer.

Perhaps one of the most important tips in relation to facilitating liver function and that of the gallbladder is not to eat 2-3 hours before sleep. Late evening feeding creates stagnation in the liver and prevents the body from being cleaned and restored at night. Second, stop eating when you're 80% full. Overeating creates more pressure on the liver and gallbladder, as well as on the entire digestive and excretory systems.&nbsp;
There are many foods that according to Traditional Chinese medicine will help support the liver and its functions of fundamental importance. Other interesting methods are also recommended, such as acupressure at certain points of the feet.

Superfoods and herbs from Traditional Chinese medicine for liver detoxification

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Superfoods and herbs from traditional Chinese detoxification medicine 

Liver-function-in-traditional-Chinese-medicine

Liver function in traditional Chinese medicine

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The liver regulates Chi - the vital energy that sustains life, and stores the blood that Chi carries into the body and promotes the functioning of our organs, limbs and tissues. While you're awake, the liver delivers blood to the muscles. During sleep, blood returns to the liver to be completely cleared.

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The liver also harbors the soul that gives us our consciousness and sense of purpose and which leaves the body after death.

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From a medical point of view, the liver performs numerous functions. It produces many of the chemicals needed by the body to function normally, degrade and detoxify substances in the body, and is also a storage site for glycogen.&nbsp;<a href="https://www.herbal-organic.com/bg/pubmed/Detoxification_pathways_in_the_liver_1749210" target="_blank" data-ref="Detoxification pathways in the liver. | Билкови и природни лекарства" rel="noopener">[ref. 1]</a>&nbsp;

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Liver cells called "hepatocytes" (hepar=liver + cyte=cell) are responsible for producing many of the proteins in the body. Proteins are necessary for many functions, including clotting factors and albumin, necessary to maintain fluid in the circulation system. The liver is also responsible for the production of cholesterol and triglycerides, for the breakdown of drugs, alcohol, insulin and other hormones in the body. In order for him to perform these important functions, what we can do is reduce the load he is taking on and strengthen his activities by natural means.

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Food-and-medicinal-herbs-for-detoxifying-the-liver

Food and medicinal herbs for detoxifying the liver  

According to traditional Chinese medicine, acidic foods tend to promote normal liver function. A refreshing glass of water with lemon has a diuretic effect that can help you clear toxins from your body, but the greatest benefit to your entire health will be if you limit the sources of toxins. Some of them are cosmetic and cleaning products, smoking, plastic bottles, alcohol, non-stick cooking utensils, etc.

In particular, acidic foods that play with our taste and beneficially affect liver function are:

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<ul><li style="font-weight: 400;" aria-level="1">Citrus Fruits (Rutaceae Family)</li><li style="font-weight: 400;" aria-level="1">Rhubarb (Rheum palmatum L.) &nbsp;<a href="https://www.herbal-organic.com/bg/pubmed/Ethnopharmacologic_study_of_Chinese_rhubarb_6748707" target="_blank" data-ref="Ethnopharmacologic study of Chinese rhubarb. | Билкови и природни лекарства" rel="noopener">[ref. 2]</a>&nbsp; </li><li style="font-weight: 400;" aria-level="1">Sour cherris (P. cerasus) [ref.3]</li><li style="font-weight: 400;" aria-level="1">Gooseberries (Ribes Uva-Crispa) &nbsp;<a href="https://www.herbal-organic.com/bg/herb/15224" target="_blank" data-ref="Ribes uva-crispa" rel="noopener">[ref. 4]</a>&nbsp; </li><li style="font-weight: 400;" aria-level="1">Cranberries (Vaccinium subg. Oxycoccus)</li><li style="font-weight: 400;" aria-level="1">Vinegar </li></ul>

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This Yang (warming food) nourishes blood, improves blood circulation and has antibiotic and antibacterial effects that can help the body purify toxins and fight pathogenic microorganisms. You can easily add a few pieces of freshly chopped ginger (Zingiber officinale) to teas, smoothies and soups to consume at breakfast or dinner.

This sharp spice turmeric (Curcuma longa) relieves the work of the liver, clears heat from the body and improves the flow of Chi and your blood. Add a pinch of turmeric to a bowl of soup or a dish of rice or boil it directly for drinking. Turmeric powder is also present in many recipes for Indian curry and can be added to warm milk for great night sleep. &nbsp;<a href="https://www.herbal-organic.com/bg/pubmed/Zingiber_officinale_ginger_Monograph_12946242" target="_blank" data-ref="Zingiber officinale (ginger). Monograph. | Билкови и природни лекарства" rel="noopener">[Ref. 5]</a>&nbsp;

The dandelion root (Radix Taraxaci officinalis) is a cleansing and detoxifying herb that cools blood and nourishes the liver. Spring is the perfect time to drink dandelion tea. Not only dandelions bloom this season, but spring is associated with wood, the element of the liver according to the Chinese traditional healing system.

The main mission of the liver is to filter the blood coming from the digestive tract before passing it on to the rest of the body. Thus, it participates in the detoxification processes, but also performs other roles related to the regulation of hormones. Its function can be supported by herbs that have been used for centuries in Chinese traditional medicine, such as dandelion, turmeric, ginger and others.

phaseolus vulgaris

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