Kidney beans are a very deliciousbean variety, and they are also nutritious and beneficial for human health. They are high in protein and fiber and low in fat, and as such they contribute to good cardiovascular health.
Kidney beans are called that because they are shaped like a kidney. They are usually red or brownish and they are bigger than most of other bean varieties. They are excellent in soups, salads and pastas. They can be consumed fresh or canned.
Kidney beans, also called chili beans, are scientifically known as Phaseolus vulgaris, they are used in many international cuisines and appreciated all over the world. These beans are very beneficial for people who need to lose weight and keep their cholesterol at bay.
Canned Kidney Beans Nutrition Facts
One cup of canned red kidney beans contains 2.8 milligrams of vitamin C, 0.3 milligrams of thiamin, 0.2 milligrams of riboflavin, 1 milligrams of niacin, 0.2 milligrams of vitamin B6, 11 micrograms of vitamin K, 51,2 micrograms of folate and 0.1 milligrams of vitamin A.
As for the minerals, the same amount contains 64 milligrams of calcium, 3,3 milligrams of iron, 71.7 milligrams of magnesium, 4.2 milligrams of zinc, 263 milligrams of phosphorus, 655 milligrams of potassium and 111.3 micrograms of selenium.
One cup of canned kidney beans contains zero cholesterol and 4.8 milligrams of sugar.
Fresh Kidney Beans Nutrition Facts
One cup of fresh kidney beans contains 71.2 milligrams of vitamin C, 0.7 milligrams of thiamin, 0.5 milligrams of riboflavin, 5.4 milligrams of niacin and 0.2 milligrams of vitamin B6.
They contain 31.3 milligrams of calcium, 1.5 milligrams of iron, 38.6 milligrams of magnesium, 0.7 milligrams of zinc, 11 milligrams of sodium, 68.1 milligrams of phosphorus, 344 milligrams of potassium and 1,1 micrograms of selenium.
Health benefits of kidney beans
The best feature of kidney beans is their high folate, protein and mineral content. The folate helps lower the levels of homocysteine in the body. Homocysteine is an amino acid that has been linked to heart problems.
Magnesium is a mineral that is very important for cardiovascular health. It improves the conditions of arteries and their walls, preventing their hardening and thus assuring the adequate circulation of blood, oxygen and nutrients.
Kidney beans are very important for vegetarians and vegans too, because of their high protein content.
Red kidney beans, like other beans, are rich in dietary fiber. Fiber reduces cholesterol levels and reduces heart risks. Just one cup of kidney beans makes up for 45% of the recommended daily value of dietary fiber. Another benefit of foods rich in fiber is that they regulate bowel movement and promote good gastrointestinal health.