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Beans: Nutrition & health benefits

Beans are an excellent source of both proteins and calcium, while having a host of other nutritional benefits.

Beans are an excellent source of both proteins & calcium. A number of beans have a calcium concentration that is higher or similar to dairy products. Additionally, they have a protein concentration that is higher than meat products (and significantly higher than dairy), while providing a more alkaline form of protein that is more suited to our alkaline body structures.

Apart from being excellent sources of both proteins and calcium, beans are also rich sources of minerals (magnesium, pottasium, iron, zinc), vitamins (K,C,B) and dietary fiber.

Due to their nutrient composition, beans are considered to be effective in preventing and controlling the following diseases: heart diseases, osteoporosis, diabetes, cancer, kidney diseases and eyesight.

For people aiming to improve their health by reducing their consumption of meat and dairy products, the following beans are particularly strong sources of both proteins and calcium

Soy beans / Tofu

Soy beans and tofu have between 2.5 – 3 times more calcium than a similar serving of milk. Soy beans are also an excellent source of protein, containing approximately 40% more protein than lamb, chicken or pork, while also having a more alkaline protein structure that is more suited for our bodies. Soy beans are also an excellent source of fiber, magnesium and iron and contain isoflavones which are beneficial in reducing the risk of various cancers, heart disease and osteoporosis.

 

Black beans

Black beans have a calcium concentration similar to dairy, and a protein concentration similar to lamb, chicken or pork. They are very high in fiber, folate, protein, and antioxidants, along with numerous other vitamins and minerals. These nutrients are highly beneficial in helping maintain cardiovascular health and prevent diabetes. Additionally, with over 8 different flavonoids and a high content of phytochemicals, there are also considered to be effective in preventing the growth of certain cancers.

 

Chickpeas

Black beans have a calcium concentration similar to dairy, and a protein concentration similar to lamb, chicken or pork. They are also very high in fiber, folates, magnesium, iron and phosphorus. This nutrient composition leads to chickpeas being beneficial in preventing and controlling heart diseases, diabetes and certain forms of cancers.

 

Lima beans

Lima beans a have a calcium concentration only slightly lower than dairy, while having a protein concentration similar to l amb, chicken or pork. They also have high concentrations of fibre, folates, minerals (molybdenum, manganese, phosphorous, potassium, magnesium and iron) and certain Vitamin B complexes. This nutritent complexes leads to lima beans being beneficial in preventing and controlling heart diseases, osteoporosis, diabetes and certain forms of cancer.