What is Rajma?
Rajma, commonly known as the kidney bean, is a type of legume which is eaten in several countries across the world. There are various types of rajma in India, namely, red kidney beans, white beans, and black kidney beans.
Rajma Nutrition Value
While Rajma may seem like an underrated food item, it is actually one of the best protein sources, especially for vegetarians.
As per studies, Rajma has high amounts of protein, energy, carbohydrates, minerals, vitamins, dietary fibers, and amino acids. Due to such high nutrition levels, they are often called 'poor man's meat.'
- Rajma Calories
According to the Physicians Committee for Responsible Medicine, one and a half cups of rajma contains 125 calories.
- Kidney Beans Protein
Kidney beans comprise 22.7% protein. A French study suggested that home-cooked kidney beans have the highest nutritional value in comparison to pulses, white beans, and chickpeas. 100g of home-cooked kidney beans had nearly 9.7g of protein. On the other hand, canned kidney beans had only 6.5g of protein.
Rajma Benefits
Kidney beans also have surprising skin and hair benefits. Let us see rajma benefits for skin:
- A study suggests that people with low zinc levels in their bodies are five times more likely to face acne issues. Rajma contains zinc that helps to regulate sebum production and manage acne. As per research, half cup cooked kidney beans contain 0.9 mg zinc per serving.
- Rajma boosts collagen and helps in the production of new skin cells.
- Kidney beans help to reduce acne and also fades away acne scars.
- Rajma is rich in zinc that boosts skin elasticity and also helps to improve the overall skin texture. As per research, the third most abundant place where zinc is found in our bodies is the skin tissues. It is an antioxidant and also acts as a catalyst for protein synthesis in the body.
- Rajma also contains antioxidants like phenolic acids and flavonoids that prevent skin ageing.
Similar to skin, the root cause of the majority of hair issues is an improper diet. For strong, shiny hair, you must include nutritious items like Rajma in your diet. Here are some significant rajma benefits for hair:
- Helps To Reduce Hair Fall and Thinning:- According to the Journal of Clinical and Diagnostic Research, nearly 48% of men in the age group of 18-35 face hair loss issues. One of the main reasons for weak hair is iron or protein deficiency in the body. Since Rajma is rich in both iron and protein, it helps to control hair fall.
- Promotes Hair Growth:- Rajma contains biotin that facilitates hair growth.
- Reduces Breakage:- Hair breakage is a rare occurrence in men. However, if you have dry and brittle hair, kidney beans will be an ideal dietary source because it contains magnesium, zinc, iron and other vital elements.
Some other Rajma benefits include:-
- Promotes Heart Health:- Rajma is rich in potassium that dilates the blood vessels. It promotes heart health and reduces the risk of cardiac arrests.
- Prevents Cancer:- Rajma is rich in antioxidants and phytochemicals that help to fight the growth of cancerous cells in the body.
Black Rajma Benefits
Black Rajma is cultivated in the Yamuna valley region. It has a distinct taste from red kidney beans but offers similar benefits.
- Promotes Weight Loss:- Since kidney beans are rich in protein and plant fiber, it aids in digestion. As a result, rajma is good for weight loss.
- Regulates Blood Sugar Level:- Kidney beans have a low glycemic index (GI). They contain carbohydrates in the form of starch which are absorbed by the body at a slow rate. Therefore, it helps to control the blood sugar level.
- Prevents Cancer:- Rajma is rich in antioxidants and phytochemicals that help to fight the growth of cancerous cells in the body.
White Rajma Benefits
Another type of kidney bean is the white Rajma. They are also called cannellini beans. Here are some of the crucial benefits of white Rajma.
- Reduces Cholesterol:- Since kidney beans have abundant soluble plant fiber extracts, it lowers bad cholesterol levels in the body.
- Boosts Energy Levels:- Beans are a good source of energy as they are rich in protein, vitamins, and minerals. In the long run, it also boosts immunity.
- Helps to Get Rid of Constipation:- As you already know, beans are rich in fiber and contain low quantities of fat and cholesterol. Therefore, it helps in digestion and also provides relief in constipation.
- Promotes Heart Health:- Rajma is rich in potassium that dilates the blood vessels. It promotes heart health and reduces the risk of cardiac arrests.
Rajma Uses
Rajma is a powerhouse of minerals, vitamins, and proteins. There are multiple ways to include Rajma in your diet. Let us have a look at some of its uses.
- Kidney Bean Salad:- One of the best ways to have Rajma is to boil it and include it in your salad.
- Rajma Curry:- Another most favourite dish, especially in an Indian household, is the Rajma Chawal.
Rajma Disadvantages
Anything in excess can cause damage to your body. While kidney beans provide several benefits, here are some of the side effects of Rajma:
- Increases Uric Acid:- Rajma has high protein content. Therefore, eating too much kidney beans can increase your uric acid levels.
- Food Poisoning:- If you love to have Rajma, you must ensure that you have only properly cooked Rajma. Raw or uncooked. As per data, nearly 20% of the people suffer food poisoning after having undercooked Rajma.
