Beans are relatively small, but full of nutrients and substances the body needs to remain healthy.

Also known as pulses or legumes, they have little fat and absolutely no cholesterol.

But add more fiber and minerals than many other foods. Health experts recommend people should have three cups of beans each week because of the excellent health benefits.

Heart disease is usually caused by high bad cholesterol, but beans can actually help cut that. They also help with weight loss because they keep people feeling fuller for longer, since they take longer to digest. It is best to enjoy beans with no extra salt, so you will need to drain canned ones and rinse them with water. It is possible to make your own, so you really know that there is no salt.

Nearly 1.9 million acres of dry edible beans are planted annually.

The Ten Health Benefits of Eating Beans

1 – Pregnant women help their babies’ developments

The vitamin folate is needed to help with the development of babies. Beans are full of this one vitamin, and will really help to reduce the risk of the babies suffering birth defects. They also offer extra benefits to the expectant mothers.

2 – Fight against cancer

Beans are one of the ingredients with large amounts of antioxidants, including quercetin and kaempferol. Antioxidants are recommended for reducing the amount of free radicals in the body. These free radicals are the main cause of cancer, so eating beans reduces the risk of getting the horrible disease. Antioxidants also help to encourage the cells to grow normally, reducing the risk of cancerous cells.

Another cancer fighting property in the ingredient is the phytochemicals.

3 – Protect the Joints

Vitamin K is a necessity for the joints, and you’ll get 19% of your intake from yellow or flat green beans. Eat them raw in a salad to get the most benefit. If you don’t get enough vitamin K, osteoarthritis is more likely to happen in the knees and hands, and blood will struggle to clot.

4 – Managing Your Weight

Beans have high fiber content, while low in fat. They’re also excellent for getting protein. All these factors help with weight loss.

The U.S. is the 6th leading producer of the dry beans.

5 – Extra Energy and Better Vitality

Because of all the nutrients, beans are great for energy. Some of the nutrients include the ones mentioned, complex carbohydrates, magnesium, potassium and iron. Lean protein is also there, which helps with boosting the muscle growth and strength.

6 – Keep the Heart Healthy

The low-fat content helps to keep the heart healthy. Unlike meat-based products, the high protein is not mixed in with high cholesterol. Beans have been linked to a lower risk of heart disease in various studies.

7 – Boost the Density of the Bones

Bone density in men and pre-menopausal women can be improved through eating beans, due to the silicon. Green beans are excellent for this because the silicon is absorbed much easier by the body than when getting it from other vegetables. By absorbing easier, the body is able to use it immediately.

8 – Absorb extra Iron

A regular intake of beans helps increase vitamin C which is a powerful antioxidant. This helps absorb more iron. Vitamin C can also help with making collagen which is crucial for healthy cartilage. Eat a meal including yellow or green beans and raw vegetables; this will help to get about 19% of the daily recommended intake. Alternatively, a ½ cup of fresh lima or fava bean offers about 25%.

A single cup of beans can provide 16 grams of nonfat protein.

9 – Managing Blood Sugar

Eating beans helps to maintain a normal blood sugar level. Because they contain complex carbohydrates and low glycemic index, beans digest slowly; this helps to support the blood sugar level.

10 – Protection against Macular Degeneration

Beans contain zeaxanthin (a crucial carotenoid) which is absorbed into the eyes (retinal macula lutea) where it acts as a protective filter against UV light and antioxidant.

Bean varieties

  • Adzuki
  • Black
  • Cranberry
  • Garbanzo (chickpeas)
  • Great Northern
  • Green
  • Kidney
  • Lima
  • Navy
  • Pink
  • Pinto
  • Red

Nutrition Facts

The bean varieties are loaded with nutrients to help promote good health:

  1.  Beans contain B vitamins which are vital for healthy nerve cells and brain, digestive system, and functioning of the skin.
  2. They offer an ideal intake of calcium to promote strong teeth and bones. This also helps with maintaining the more alkaline body, and not acidic.
  3. Eating beans helps to lower the risk of stroke and high blood pressure.
  4. Dry beans are an effective source of the B vitamin Folate. This is a vitamin our bodies don’t produce naturally, and able to help fight against cancer and heart disease.


Mixed Bean Chilli with Avocado & Sweet Potato (video)


Further reading:

  1. Guide to Cooking with Dried Beans
  2. Common Types of Beans
  3. Beans recipes
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Darren Lintern is an outdoorsy sports enthusiast and a health nut who aims to help others reach their goal of reconnecting with their body to enjoy a fit and healthy lifestyle. I have gained invaluable knowledge on nutrition, natural medicine, diet and fitness, and intend to make a trusted source for a variety of health and well-being information.