Nutritional Value of Beans (per 100 grams)
| Nutrient | Amount |
| Calories | 347 kcal |
| Protein | 21.6 g |
| Carbohydrates | 62.4 g |
| Dietary Fiber | 15.2 g |
| Total Fat | 1.2 g |
| Saturated Fat | 0.2 g |
| Monounsaturated Fat | 0.1 g |
| Polyunsaturated Fat | 0.5 g |
| Cholesterol | 0 mg |
| Sodium | 5 mg |
| Potassium | 1406 mg |
| Calcium | 83 mg |
| Iron | 5.1 mg |
| Magnesium | 138 mg |
| Phosphorus | 337 mg |
| Vitamin C | 0 mg |
| Thiamin (B1) | 0.6 mg |
| Riboflavin (B2) | 0.2 mg |
| Niacin (B3) | 2.1 mg |
| Vitamin B6 | 0.3 mg |
| Folate | 394 μg |
Interesting Facts about Beans
- Beans have been cultivated for thousands of years: Archaeological evidence suggests that beans were grown in Peru and Mexico as far back as 7,000 years ago. They have been a staple in various cultures due to their nutritional value and versatility in cooking.
- Beans can help with soil health: Beans are legumes, which means they have a symbiotic relationship with nitrogen-fixing bacteria. This relationship allows them to enrich the soil with nitrogen, reducing the need for synthetic fertilizers.
Origin
Beans are believed to have originated in Central and South America. They have been an essential part of the diet in these regions for millennia and were spread worldwide by explorers and traders.
Health Benefits
- Heart Health: Beans are rich in fiber, which helps lower cholesterol levels and reduces the risk of heart disease.
- Digestive Health: The high fiber content aids in digestion and helps prevent constipation.
- Blood Sugar Control: Beans have a low glycemic index, which means they help stabilize blood sugar levels, making them beneficial for individuals with diabetes.
- Protein Source: Beans are an excellent plant-based protein source, essential for muscle repair and growth.
Specific Body Parts/Organs Benefited
- Heart: Due to their high fiber and potassium content, beans are particularly beneficial for maintaining heart health and reducing the risk of cardiovascular diseases.
- Digestive System: The dietary fiber in beans aids in regular bowel movements and overall digestive health.
- Bones: Beans contain calcium and magnesium, which are vital for maintaining healthy bones and preventing osteoporosis.
Sources
- USDA FoodData Central
- Healthline
- Medical News Today
