Beans are high in fiber, protein, and minerals such as iron, folic acid, and magnesium. They can reduce the risk of heart disease and stroke, and are a good source of protein for vegetarians.
Beans are foods rich in fiber and protein. The nutritional value of beans includes their caloric content, the amount of fat in each serving, and the vitamins and minerals a serving contains. Although the nutritional value of beans can vary slightly between varieties, each type of legume is generally considered an excellent source of folate and other B vitamins, as well as iron and other minerals.
The nutritional value of beans includes a number of minerals. A 1-cup serving of black beans, for example, contains about 20 percent of a person’s daily value for iron, a mineral needed for healthy red blood cells. Women and children especially need to make sure they get enough iron in their diets.
The nutritional value of beans is important to keep a person’s heart in good shape. Beans contain a lot of fiber per serving, about 30 percent of the recommended daily allowance. The soluble fiber found in beans can help lower blood cholesterol levels, lowering a person’s risk of heart disease. Other factors in the nutritional value of beans, such as the amount of folic acid and magnesium they contain, also contribute to heart health.
Beans are high in folic acid, a type of B vitamin that lowers homocysteine, a type of amino acid found in the blood that is linked to heart disease and stroke. Getting adequate amounts of folic acid is especially important for women planning to become pregnant, as it reduces the risk of neural tube defects in developing fetuses. Half a cup of beans, such as lentils or pinto beans, contains about 40 percent of the recommended daily allowance for folic acid.
Magnesium is another mineral found in beans that can help reduce a person’s risk of heart disease. The mineral helps keep arteries and blood vessels smooth and flexible, reducing the risk of heart attack. The beans also contain a decent amount of potassium, which can help people who suffer from high blood pressure.
Most beans are high in protein and are a good source of protein for vegetarians. A half-cup serving of beans typically contains about 7 grams of protein and is the equivalent of a 1-ounce serving of meat, as well as a serving of vegetables. However, beans contain much less fat than meats, making them a good protein substitute for people looking to reduce their fat intake. Since they are not from animals, the beans are also cholesterol free.
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