Rajma – the fibrous legume that keeps your gut healthy

By:Renu Sain, Updated: Dec 22, 2021 | 13:37 IST
Rajma New.
Health benefits of Rajma:
It is a legume that offers a wide array of nutrients, especially protein. Some of the most commonly known health benefits of rajma are:

Helps in curing acne

Boosts energy levels

Reduces cholesterol

Good for kidneys

Strengthens muscles and bones

Good for memory

Stabilizes blood sugar levels

Aids in weight management

Nutritional composition:
A 100 grams of soft-boiled red rajma beans provides the following amount of nutrients:

NUTRIENTS

MEASURE (%DV)*
Calorie

 127
Carbohydrate

 8%
Dietary fibre

 26%
Protein

 17%
Vitamin B6 9%

 Pantothenic acid 2%
Vitamin C 1%

 Folate 32%
Vitamin K 7%

 Riboflavin 4%
Thiamin 13%

 Manganese 21%
Niacin 4%

 Iron 16%
Magnesium 11%

 Potassium 9%
Selenium 2%

 Phosphorus 20%
Calcium 2%

 Zinc 10%

*The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2,000 calories a day is used for general nutrition advice.

  • Rajma also has a high percentage of antioxidants that prevents the ageing of cells and protects from inflammation.
  • It is also a healthier vegetarian alternative to meat due to its high protein content and several other minerals.

Key health benefits of Rajma:
1.Aids tissue repair and the well-being of muscles and bones- Rajma provides a high amount of protein, an element essential for maintaining and repairing tissues in our body. Their consumption helps in maintaining healthy muscles, cartilages and skin.
2.Excellent for kidney health- Brimming with nutrients like copper, iron, magnesium, and dietary fibre, rajma is very helpful in supporting kidney health.
3.Supports in weight management- Rajma is low in carbs and rich in protein. Hence, their consumption helps in keeping a check on body weight. Also, the high fibre keeps us full for longer periods, thereby checking binge eating.
4.Boosts metabolism- The high iron and zinc in rajma enhance the body processes like digestion and circulation. It helps in absorbing nutrients from the food quickly and also increase energy levels.
5.Strengthens bones- The calcium and magnesium in rajma help make the bones stronger and prevents disorders associated with bones.

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