Mental Health Benefits
Black beans, also known as legumes, or turtle beans because of their hard, shell-like appearance. Black beans are, in fact, the edible seeds of the plant.
Like other legumes, such as peanuts, peas, and lentils, black beans are prized for their high protein and fiber content. They also contain several other key vitamins and minerals that are known to benefit human health.
With 294 mg packed into every cup, black beans are a major source of magnesium. Magnesium is so effective at improving moods since it works to calm the nervous system, lower blood sugar levels, and prevents the adrenal gland from producing excess amounts of cortisol—a major stress hormone. Legumes like garbanzo beans, lentils, and split peas are a rich source of folic acid. Studies have shown that folic acid can improve verbal and memory performance, and may delay onset of Alzheimer’s disease. Getting enough folic acid while pregnant is important for fetal brain development too—especially in early pregnancy. It can help prevent neural tube defects—a leading cause of infant mortality in the U.S. and elsewhere.
Black Bean & Cucumber Salad
2 ½ each Cucumbers, quartered & cut into chunks
2 – 15oz can Black beans, drained & rinsed
2 ½ Cups Cherry tomatoes, halved
2 ½ Cups Frozen corn, thawed
1 ¼ each Red onion, chopped
1/3 Cup + 2 Tbsp. Olive oil
3 Tbsp. + 2 ¼ tsp Orange marmalade
2 Tbsp. + 1 ½ tsp Lemon juice
2 ½ tsp Honey
1 ¼ tsp Ground cumin
To taste Salt & pepper
- Toss cucumber, black beans, tomatoes, corn & onion together in a bowl.
- In a separate bowl, whisk oil, marmalade, lemon juice, honey & cumin together; season with salt & pepper.
- Drizzle dressing over the vegetables mixture; toss to coat.