Post: 4 Impressive Benefits of Black Beans

Black beans, a member of the legume family that includes other beans, peas and lentils, are a staple food in many cultures. Native to Central and South America, these dark beans are also known as turtle beans or frijoles negros . Despite the name, the skin of the black bean is actually a very deep purple.

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“Like most legumes, black beans are versatile and inexpensive,” says registered dietitian Natalie Romito, RD, LD. “They shine in many types of dishes, and they’re great hot or cold. They also offer several health benefits.”

Romito shares why black beans should become a regular part of your meal plan. Black bean nutrition

“Black beans contain lots of soluble and insoluble fiber,” Romito says. “They’re an excellent source of plant protein , offering 15 grams of protein per cup cooked (30% daily value, or DV) and many other essential nutrients.”

One cup of cooked black beans also provides: 256 micrograms of folate or vitamin B9 (64% DV)

360 micrograms of copper (44% DV)

800 micrograms of manganese (35% DV) 400 micrograms of thiamine or vitamin B1 (33% DV) 120 milligrams of magnesium (28% DV) 3.6 milligrams of iron (20% DV) 241 milligrams of phosphorus (19% DV) 2 milligrams of zinc (17% DV) 611 milligrams of potassium (13% DV) 4 benefits of black beans “We sometimes overlook legumes when we talk about superfoods ,” Romito says. “But black beans offer noteworthy disease-fighting power.”She describes four impressive health benefits of black beans: 1. Lowers disease risk Black beans are full of antioxidants. “These chemicals fight the damage caused by free radical molecules,” Romito says. “Too many free radicals in your body can cause your cells to age quicker and contribute to many serious conditions.”AdvertisementBlack beans contain several antioxidants, including anthocyanin and quercetin. Getting enough antioxidants in your diet helps keep your organs healthy and happy.A higher intake of antioxidant-rich foods like black beans lowers your risk of: Atherosclerosis Cancer Coronary artery disease Heart […]

4 Impressive Benefits of Black Beans