Easy Black Beans with Yellow Rice and The Main Ingredients Health Benefits

Home of Kyle J. Norton for The Better of Living & Living Health I. The recipe

By Diana Rattray, About.com Guide (Source)Ingredients:

• 1 tablespoon vegetable oil
• 1 teaspoon butter
• 1/2 cup chopped onion
• 1/4 cup chopped celery
• 1/4 cup chopped green pepper
• 1 can (15 ounces) black beans, drained
• 1 can (14.5 ounces) diced tomatoes with juice
• 1 teaspoon sugar
• 1/2 teaspoon dried leaf oregano
• 1/2 teaspoon dried basil
• 1/4 teaspoon garlic powder
• 1/4 teaspoon pepper
• 1/8 teaspoon salt
• 1/8 teaspoon hot sauce
• 1/2 cup long grain white rice, uncooked
• 1/4 teaspoon ground turmeric

Preparation:Heat vegetable oil and butter in a medium saucepan over medium heat. Add onion, celery and green pepper; cook, stirring constantly, until tender. Stir in drained beans, tomatoes, sugar, oregano, basil, garlic powder, pepper, salt, and hot sauce; bring to a boil. Reduce heat, and simmer, uncovered, 15 minutes or until thickened, stirring frequently; set aside.
Cook rice, following package directions, with the addition of turmeric to the cooking liquid.
Serve hot black bean mixture over rice.
Serves 2.

II. The Main Ingredients Health Benefits
II.A. Black Bean
Black bean is small roughly ovoid legumes with glossy black shells, genus Phaseolus, belongs to the family Fabaceae and can bought in most grocery stores all around the year in dried and canned forms. It is believed that black bean was first domesticated growth in South America.

Nutrients
1. Carbohydrate
2. Dietary fiber
3. Protein
4. Fat
5. Vitamin A
6. Vitamin B
7. Folate
8. Vitamin C
9. Calcium
10. Magnesium
11. Manganese
12. Phosphorus
13. Molybdenum
14. Iron
10. Etc.

Health benefits
A. Health benefits according to studies
1. Antioxidant effect
In the evaluation of the indigestible fraction (IF)of the cooked seeds of three pulses (black bean, chickpea and lentil) and their antioxidant effect found that Condensed tannins were retained to some extent in the IF that exhibited significant antioxidant capacity. The total IF of the three pulses produced short chain fatty acids (SCFA) after 24 h of in vitro fermentation by human colonic microflora. IF from black bean and lentil were best substrates for the fermentative production of butyric acid, according to “In vitro fermentability and antioxidant capacity of the indigestible fraction of cooked black beans (Phaseolus vulgaris L.), lentils (Lens culinaris L.) and chickpeas (Cicer arietinum L.)” by Hernández-Salazar M, Osorio-Diaz P, Loarca-Piña G, Reynoso-Camacho R, Tovar J, Bello-Pérez LA.(a)

2. Gastric cancer
In the investigation of polyphenolic compounds and antioxidant activities of black soybean
found that indicated that black soybean extract could be used as an apoptosis inducer in AGS cells and a natural chemopreventive agent in the treatment of human gastric cancer, according to “Effect of black soybean extract on the suppression of the proliferation of human AGS gastric cancer cells via the induction of apoptosis” by Zou Y, Chang SK.(b)

3. Low-density lipoprotein
in the evaluation of fermentation on the contents of total phenolics and amino nitrogen pf balck bean and their lowering cholesterol effect found that the A. awamori-fermented black soybean prepared at 30 °C for 3 days exhibited the highest inhibitory effect on LDL oxidation. The bioactive principles related to the inhibitory effect on LDL oxidation in black soybeans, regardless of fermentation, could be most efficiently extracted with water rather than 80% methanol or 80% ethanol, according to “Fermentation with Aspergillus awamori enhanced contents of amino nitrogen and total phenolics as well as the low-density lipoprotein oxidation inhibitory activity of black soybeans” by Chen YF, Lee SL, Chou CC.(c)

4. Prostatic hyperplasia
In the study of Anthocyanin, a natural plant pigment and potent antioxidant from black soybean found that apoptotic body counts were significantly higher in groups receiving anthocyanin than in the BPH-induced group (p < 0.05). These results suggest that anthocyanin may be effective in decreasing the volume and suppressing the proliferation of the prostate. Further studies are needed to better understand the mechanisms and actions of anthocyanin, and these studies may lead to the clinical application of anthocyanin in treating BPH, according to “Anthocyanin extracted from black soybean reduces prostate weight and promotes apoptosis in the prostatic hyperplasia-induced rat model” by Jang H, Ha US, Kim SJ, Yoon BI, Han DS, Yuk SM, Kim SW.(d)

5. Diabetes
In the demonstration of the effect of black soy peptide supplementation on glucose control in subjects with prediabetes, found that black soy peptide supplementation may be beneficial for controlling fasting blood glucose levels and 2-hour PG levels, according to “Black soy peptide supplementation improves glucose control in subjects with prediabetes and newly diagnosed type 2 diabetes mellitus” by Kwak JH, Lee JH, Ahn CW, Park SH, Shim ST, Song YD, Han EN, Lee KH, Chae JS.(e)

6. Etc.
B. Health Benefits according to the concentration
1. Molybdenum
Molybdenum cofactor is vital for human enzymes, including xanthine oxidase, sulfite oxidase, and aldehyde oxidase, Deficiency may cause
a. Prenatal brain disruption, according to the study of “Prenatal brain disruption in molybdenum cofactor deficiency” by Carmi-Nawi N, Malinger G, Mandel H, Ichida K, Lerman-Sagie T, Lev D.(1)

b. Uniparental isodisomy with microcephaly and developmental delay, according to the study of “Maternal uniparental isodisomy is responsible for serious molybdenum cofactor deficiency” by Gümüş H, Ghesquiere S, Per H, Kondolot M, Ichida K, Poyrazoğlu G, Kumandaş S, Engelen J, Dundar M, Cağlayan AO.(2)

2. Folate
In the investigation of the prevalence and multifactorial etiology of anemia among Indian human immunodeficiency virus (HIV)-infected children and its effect on anemia, found that Anemia, particularly iron deficiency anemia and anemia of inflammation, is highly prevalent among children with HIV infection. Micronutrient supplements (iron and, folate) combined with ART(antiretroviral therapy) improved anemia in HIV-infected children, according to “The prevalence and etiology of anemia among HIV-infected children in India” by Shet A, Arumugam K, Rajagopalan N, Dinakar C, Krishnamurthy S, Mehta S, Shet AS.(2)

3. Dietary Fibers

C. Other health benefits
1. Cholesterol
Black Bean contains a high amount of dietary fiber which helps to bind the bad cholesterol (LDL) in the digestive track and expelling it through annulus as stool, thus reducing the risk of bad cholesterol in the blood stream cause of hardening of the arterial walls, leading to heart diseases, according to the study of “Effects of soluble dietary fiber on low-density lipoprotein cholesterol and coronary heart disease risk” by Bazzano LA., posted in PubMed (http://www.ncbi.nlm.nih.gov/pubmed/18937894),

2. Insulin sensitive
Dietary fiber also helps to release the blood sugar into blood stream slowly, making them a wise choice for people with diabetes, insulin resistance or hypoglycemia, according to the study of “Effect of dietary fiber on complications of gastric surgery: prevention of postprandial hypoglycemia by pectin” by Jenkins DJ, Gassull MA, Leeds AR, Metz G, Dilawari JB, Slavin B, Blendis LM., posted in PubMed (http://www.ncbi.nlm.nih.gov/pubmed/873118)

3. Nervous system
Protein is essential for the brain in transmitting information between themselves and cells in the other parts of the body, thus reducing the blood sugar levels from rising too rapidly after a meal, reducing the risk of nervous symptoms cause of anxiety, stress and depression, etc., according to the study of “The planar polarity protein Scribble1 is essential for neuronal plasticity and brain function” by Moreau MM, Piguel N, Papouin T, Koehl M, Durand CM, Rubio ME, Loll F, Richard EM, Mazzocco C, Racca C, Oliet SH, Abrous DN, Montcouquiol M, Sans N, posted in PubMed (http://www.ncbi.nlm.nih.gov/pubmed/20660256)

4. Antioxidant
Black bean contains flavoinoid, the powerful antioxidant (it contains more antioxidant than any bean in the same family with difference skin colors). It not only enhances the immune system in regulating cells in DNA replication and division, but also improves the immune system in fighting against the forming of free radical and protects our body from infection and inflammation. In a study of “Evaluation of Crocus sativus L. stigma phenolic and flavonoid compounds and its antioxidant activity” by Karimi E, Oskoueian E, Hendra R, Jaafar HZ., posted in Pubmed (http://www.ncbi.nlm.nih.gov/pubmed/20877220), researchers found that In summary, saffron stigmas showed antioxidant activity and methanol appeared to be the best solvent to extract the active components, among which the presence of gallic acid and pyrogallol might contribute towards the stigma’s antioxidant properties.

5. Bone density
Since black bean contains magnesium, it not only helps to enhance the hormones that aids in calcium metabolism thus reducing the risk of osteoporosis. In a study of “Magnesium, zinc, copper, manganese, and selenium levels in postmenopausal women with osteoporosis. Can magnesium play a key role in osteoporosis?” by Odabasi E, Turan M, Aydin A, Akay C, Kutlu M., posted in PubMed (http://www.ncbi.nlm.nih.gov/pubmed/18695768), researchers concluded that Mg levels in red blood cells are significantly lower in postmenopausal women with osteoporosis. It is concluded that Mg transport mechanism(s) into the cell could be affected in patients with osteoporosis.

6. Dermal papillae skin
Since it contains a measure amount of vitamin C, it not only helps to improve the Dermal papillae skin due to aging. In a study of “Topically applied vitamin C increases the density of dermal papillae in aged human skin” by Sauermann K, Jaspers S, Koop U, Wenck H., posted in PubMed (http://www.ncbi.nlm.nih.gov/pubmed/15456516), researchers found that Vitamin C has the potential to enhance the density of dermal papillae, perhaps through the mechanism of angiogenesis. Topical vitamin C may have therapeutical effects for partial corrections of the regressive structural changes associated with the aging process.

7. Etc.

Side effect
1. Purines
Black beans contain purines, excessive intake of these substances can cause the accumulation of uric acid, leading to”gout” and kidney stones.
2. Etc.

II.B. Turmeric
Turmeric is a perennial plant in the genus Curcuma, belonging to the family Zingiberaceae, native to tropical South Asia. The herb has been used in trditional medicine as anti-oxidant, hypoglycemic, colorant, antiseptic, wound healing agent, and to treat flatulence, bloating, and appetite loss, ulcers, eczema, inflammations, etc.

Health Benefits
1. Pancreatic cancer
In the study of the cytotoxic effect of Turmeric Force (TF), a supercritical and hydroethanolic extracted from turmeric, alone and in combination with gemcitabine in two pancreatic carcinoma cell lines (BxPC3 and Panc-1), found that TF induced cell death in 96% of the cells at 50 microg/ml. The combination of gemcitabine and TF was synergistic with IC90 levels achieved in both pancreatic cancer cell lines at lower concentrations. CalcuSyn analysis of cytotoxicity data showed that the Gemcitabine + Turmeric Force combination has strong synergism with combination index (CI) values of 0.050 and 0.183 in BxPC3 and Panc-1 lines, respectively at IC50 level, according to “Potentiation of gemcitabine by Turmeric Force in pancreatic cancer cell lines” by Ramachandran C, Resek AP, Escalon E, Aviram A, Melnick SJ.(1)

2. Cancer Therapy
In the investigation of the effect of an ethanol extract of turmeric (“Curcuma longa”) as well as an ointment of curcumin (its active ingredient) in relieving symptoms in patients with external cancerous lesions, found that Reduction in smell were noted in 90% of the cases and reduction in itching in almost all cases. Dry lesions were observed in 70% of the cases, and a small number of patients (10%) had a reduction in lesion size and pain. In many patients the effect continued for several months. An adverse reaction was noticed in only one of the 62 patients evaluated, according to” Turmeric and curcumin as topical agents in cancer therapy” by Kuttan R, Sudheeran PC, Josph CD.(2)

3. Anti cancer effects
In assessment of the anticancer activity of the rhizomes of turmeric, in vitro, using tissue culture methods and in vivo in mice, found that Cytotoxic effect was found within 30 min at room temperature (30 degrees C). The active constituent was found to be ‘curcumin’ which showed cytotoxicity to lymphocytes and Dalton’s lymphoma cells at a concentration of 4 micrograms/ml. Initial experiments indicated that turmeric extract and curcumin reduced the development of animal tumours, according to “Potential anticancer activity of turmeric (Curcuma longa)” by Kuttan R, Bhanumathy P, Nirmala K, George MC.(3)

4. Antifungal activity
In the determination of the urmeric oil and curcumin, isolated from Curcuma longa L., effects against fifteen isolates of dermatophytes, four isolates of pathogenic molds and six isolates of yeasts, found that turmeric oil (dilution 1:80) was applied by dermal application on the 7th day following dermatophytosis induction with Trichophyton rubrum. An improvement in lesions was observed in 2-5 days and the lesions disappeared 6-7 days after the application of turmeric oil, accoridng to “Antifungal activity of turmeric oil extracted from Curcuma longa (Zingiberaceae)” by Apisariyakul A, Vanittanakom N, Buddhasukh D.(4)

5. Anti prostate diseases
In the examination of the use of turmeric, derived from the root of the plant curcuma longa, for the treatment of various diseases in Ayurveda and in Traditional Chinese Medicine for thousands of years, indicated that extensive research over the last decade has indicated that this polyphenol can both prevent and treat prostatic diseases, according to “[Curcumin in the treatment of prostatic diseases].[Article in Chinese]” by Chen ZQ, Mo ZN.(5)

6. Anti inflammatory effects
In a systematic review of the literature was to summarize the literature on the safety and anti-inflammatory activity of curcumin, found that curcumin has been demonstrated to be safe in six human trials and has demonstrated anti-inflammatory activity. It may exert its anti-inflammatory activity by inhibition of a number of different molecules that play a role in inflammation, according to “Safety and anti-inflammatory activity of curcumin: a component of tumeric (Curcuma longa)” by Chainani-Wu N (6)

7. Antioxidants
In the research of a literature search (PubMed) of almost 1500 papers dealing with curcumin, most from recent years, with ll available abstracts were read and pproximately 300 full papers were reviewed, found that curcumin, a component of turmeric, has been shown to be non-toxic, to have antioxidant activity, and to inhibit such mediators of inflammation as NFkappaB, cyclooxygenase-2 (COX-2), lipooxygenase (LOX), and inducible nitric oxide synthase (iNOS). Significant preventive and/or curative effects have been observed in experimental animal models of a number of diseases, including arteriosclerosis, cancer, diabetes, respiratory, hepatic, pancreatic, intestinal and gastric diseases, neurodegenerative and eye diseases, “Curcumin, an atoxic antioxidant and natural NFkappaB, cyclooxygenase-2, lipooxygenase, and inducible nitric oxide synthase inhibitor: a shield against acute and chronic diseases” by Bengmark S.(7)

8. Neuroprotective effect
In the finding of the A Potential Neuroprotective Agent in treating Parkinson’s Disease, found that curcumin exhibits antioxidant, anti-inflammatory and anti-cancer properties, crosses the blood-brain barrier and is neuroprotective in neurological disorders. Several studies in different experimental models of PD strongly support the clinical application of curcumin in PD. The current review explores the therapeutic potential of curcumin in PD, according to “Curcumin: A Potential Neuroprotective Agent in Parkinson’s Disease” by Mythri RB, Bharath MS.(8)

9. Antiarthritic efficacy
In the determination of the antiarthritic efficacy and mechanism of action of a well-characterized turmeric extract using an animal model of rheumatoid arthritis (RA), found that a turmeric fraction depleted of essential oils profoundly inhibited joint inflammation and periarticular joint destruction in a dose-dependent manner. In vivo treatment prevented local activation of NF-kappaB and the subsequent expression of NF-kappaB-regulated genes mediating joint inflammation and destruction, including chemokines, cyclooxygenase 2, and RANKL, according to “Efficacy and mechanism of action of turmeric supplements in the treatment of experimental arthritis” by Funk JL, Frye JB, Oyarzo JN, Kuscuoglu N, Wilson J, McCaffrey G, Stafford G, Chen G, Lantz RC, Jolad SD, Sólyom AM, Kiela PR, Timmermann BN.(9)

10. Gastrointestinal diseases
In the explore more systematically in various diseases of curcumin’s therapeutic promise,
indicated that curcumin may be particularly suited to be developed to treat gastrointestinal diseases. This review summarizes some of the current literature of curcumin’s anti-inflammatory, anti-oxidant and anti-cancer potential in inflammatory bowel diseases, hepatic fibrosis and gastrointestinal cancers, according to “Therapeutic potential of curcumin in gastrointestinal diseases” by Rajasekaran SA.(10)

11. Diabetes
In identification of turmeric, a water-soluble peptide in turmeric rhizomes,and its inhibitory potential against glucosidase and its antioxidant (AO) capacity, indicated that Turmerin showed good DPPH (IC(50) = 29 µg mL(-1)) and superoxide (IC(50) = 48 µg mL(-1)) and moderate ABTS (IC(50) = 83 µg mL(-1)) radical scavenging and Fe(II) chelation (IC(50) = 101 µg mL(-1)) capacities. The inhibitory potential showed by turmerin against enzymes linked to type 2 diabetes, as well as its moderate AO capacity, could rationalise the traditional usage of turmeric rhizome preparations against diabetes, according to “Turmerin, the antioxidant protein from turmeric (Curcuma longa) exhibits antihyperglycaemic effects” by Lekshmi PC, Arimboor R, Raghu KG, Menon AN.(11)

12. Wound healing
In the testing the effect of wound healing of fresh turmeric (Curcuma longa) paste in a preclinical study in an animal model, found that Only tensile strength was measured on day 14 of treatment. It was observed that the wound healing was statistically significantly faster (P < .01) in both treatment groups compared to the control group, according to “Turmeric (Curcuma longa) rhizome paste and honey show similar wound healing potential: a preclinical study in rabbits” by Kundu S, Biswas TK, Das P, Kumar S, De DK.(12)

Side effects
1. Overdose may cause gastrointestinal discomfort such as nausea and diarrhea and liver damage.
2. Topical use may be allergic to skin such irritation to certain peoples
3. Do not use the herb in new born, children or if you are pregnant and breast feeding without approval from the related field specialist.
4. Etc.

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For the world most healthy foods lists, visit http://healthy-foods-index.blogspot.com/2011/03/healthy-foods-list.html,

Sources of Black Bean
(a) http://www.ncbi.nlm.nih.gov/pubmed/20549791
(b) http://www.ncbi.nlm.nih.gov/pubmed/21462927
(c) http://www.ncbi.nlm.nih.gov/pubmed/21370926
(d) http://www.ncbi.nlm.nih.gov/pubmed/21121678
(e) http://www.ncbi.nlm.nih.gov/pubmed/21091245
(1) http://www.ncbi.nlm.nih.gov/pubmed/21285035
(2) http://onlinelibrary.wiley.com/doi/10.1111/j.1469-8749.2010.03724.x/pdf
(3) http://www.ncbi.nlm.nih.gov/pubmed/22009132
(4) http://www.ncbi.nlm.nih.gov/pubmed/20713332
(5) http://www.ncbi.nlm.nih.gov/pubmed/19539268

Sourcesof Turmeric
(1) http://www.ncbi.nlm.nih.gov/pubmed/20428806
(2) http://www.ncbi.nlm.nih.gov/pubmed/2435036
(3) http://www.ncbi.nlm.nih.gov/pubmed/4075289
(4) http://www.ncbi.nlm.nih.gov/pubmed/8824742
(5) http://www.ncbi.nlm.nih.gov/pubmed/18297817
(6) http://www.ncbi.nlm.nih.gov/pubmed/12676044
(7) http://www.ncbi.nlm.nih.gov/pubmed/16387899
(8) http://www.ncbi.nlm.nih.gov/pubmed/22211691
(9) http://www.ncbi.nlm.nih.gov/pubmed/17075840
(10) http://www.ncbi.nlm.nih.gov/pubmed/21607160
(11) http://www.ncbi.nlm.nih.gov/pubmed/21972920
(12) http://www.ncbi.nlm.nih.gov/pubmed/16286372 http://medicaladvisorjournals.blogspot.com