Kidney beans are a staple in all five Blue Zones. Research links bean consumption to improved gut health, lower cholesterol and a reduced risk for certain cancers and heart disease. Get your daily dose by adding them to soups, stews and salads. Beans, beans, good for the … entire body, as previously noted. Here Atli Arnarson, BSc, PhD, reflects on nutritional facts and health benefits of kidney beans:

“Kidney beans are a variety of the common bean (Phaseolus vulgaris), a legume native to Central America and Mexico.

The common bean is an important food crop and major source of protein throughout the world.

Used in a variety of traditional dishes, kidney beans are usually eaten well cooked. Raw or improperly cooked kidney beans are toxic, but well-prepared beans can be a healthy component of a well-balanced diet (1Trusted Source).

They come in a variety of colors and patterns, including white, cream, black, red, purple, spotted, striped, and mottled.

This article tells you everything you need to know about kidney beans.

Vitamins and minerals

Kidney beans are rich in various vitamins and minerals, including (19Trusted Source, 20Trusted Source, 21Trusted Source, 22Trusted Source, 23Trusted Source):

• Molybdenum. Beans are high in molybdenum, a trace element mainly found in seeds, grains, and legumes.
• Folate. Also known as folic acid or vitamin B9, folate is considered particularly important during pregnancy.
• Iron. This essential mineral has many important functions in your body. Iron may be poorly absorbed from beans due to their phytate content.
• Copper. This antioxidant trace element is often low in the Western diet. Aside from beans, the best dietary sources of copper are organ meats, seafood, and nuts.
• Manganese. This compound is present in most foods, especially in whole grains, legumes, fruits, and vegetables.
• Potassium. This essential nutrient may have beneficial effects on heart health.
• Vitamin K1. Also known as phylloquinone, vitamin K1 is important for blood coagulation.

Other plant compounds

Kidney beans contain many bioactive plant compounds, including (24, 25Trusted Source, 26Trusted Source, 27Trusted Source, 28Trusted Source, 29Trusted Source):

• Isoflavones. A class of antioxidants present in high amounts in soybeans, isoflavones are categorized as phytoestrogens due to their similarity to the female sex hormone, estrogen.
• Anthocyanins. This family of colorful antioxidants occurs in the skin of kidney beans. The color of red kidney beans is mainly due to an anthocyanin known as pelargonidin.
• Phytohaemagglutinin. This toxic protein exists in high amounts in raw kidney beans, especially red varieties. It can be eliminated through cooking.
• Phytic acid. Found in all edible seeds, phytic acid (phytate) impairs your absorption of various minerals, such as iron and zinc. It can be reduced by soaking, sprouting, or fermenting the beans.
• Starch blockers. A class of lectins, also known as alpha-amylase inhibitors, starch blockers impair or delay the absorption of carbs from your digestive tract but are inactivated by cooking.”

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Read More … Article Source: https://www.healthline.com/nutrition/foods/kidney-beans#plant-compounds