Kidney Beans – Nutritional Value and Health Benefits


Kidney Beans, better known as Rajma form an important part of a healthy Indian diet. Most Indian households will have Rajma at least once in a week as part of their diet. While most people use it as a substitute for dal, it is only recently that people have realized how important kidney beans or Rajma is and the myriad of benefits that it has to offer. In this article, we will elaborate more on the Kidney bean benefits and how it can affect your health in a good way.

Nutritional Facts

Kidney Beans, cooked 1.00 cup (177.00 grams)
Calories: 225
Molybdenum: 295%
Folate: 58%
Fiber: 45%
Copper: 42%
Manganese: 38%
Phosphorus: 35%
Protein: 31%
Vitamin B12: 3%
Iron: 22%
Potassium: 20%
Magnesium: 19%

Here Are The Health Benefits Of kidney Beans

1.Rich In Protein

It is widely said that beans are the poor men meat because of the fact of a high-protein content of the red beans. Beans are loaded with protein with exactly the same amount as compared to beef. Consumption of beans with rice is one of the most popular combinations of consuming beans around the world as it fulfills the complete requirement of our body of protein and carbohydrates.

2.Increase Energy

Kidney beans is one of the most high energy packed member of the pulses family. All types of beans contain high amount of iron that boosts up energy levels. The high amount of iron present in beans also increases body metabolism. Red beans also contain rich amount of carbohydrates that release energy while your body needs it.

3.Heart Health

It is essential for our body to get sufficient amount of high dietary fibers to keep our cardiovascular system healthy. Dietary fibers also help us to lower the cholesterol level and to balance omega 3 fatty acids. Medical studies have found red beans to have high contents of dietary fibers that helps in lowering cholesterol level and keep the heart healthy preventing the risks of cardiac arrests.

4.Healthy Bones

The manganese and calcium in kidney beans work hand-in-hand to maintain strong bones and, along with other trace minerals, may even help prevent osteoporosis. Vitamin Khas also turned out to be a critical nutrient for bone health. People who are vitamin K deficient have a greater risk of suffering bone fractures. Vitamin K has been also been shown to help stop fractures in women who have passed through menopause and have already started to experience bone loss. An excellent way to strengthen bone would be to regularly make and consume a bone and kidney bean broth.

5.Sulfite Detoxification

Sulfites are a preservative typically added to prepared foods such as delicatessen salads and salad bars. Like other beans, kidney beans contain high levels of the trace mineral molybdenum, a key component of the enzyme sulfite oxidase, whose job is to detoxify sulfites. This is important for people with sulfite allergies who are experiencing symptoms such as headache or rapid heartbeat.

6.Cancer Prevention

Manganese, in which kidney beans are abundant, is one aspect of the antioxidant defense they provide. The crucial oxidative enzyme superoxide dismutase, responsible for disarming free radicals in mitochondria (the powerhouses of the cells), needs manganese. On top of that, the vitamin K in kidney beans has been shown to protect cells from oxidative stress, reducing chances of cancer.

7.Healthy Brain

The importance of vitamin K in kidney beans has another function, offering outstanding benefits for the brain and nervous system. Kidney beans are also a good source of thiamin, which is critical for brain cell and cognitive function and the lack of which could be a significant factor in senility and Alzheimer’s disease.

8.Blood Sugar

The soluble fibre in kidney beans decreases the metabolism rate of the bean’s carbohydrates, preventing blood sugar levels from rapidly rising after a meal. The high protein presence in kidney beans will also help with blood sugar.

9.Iron For Energy

Kidney beans have iron to offer. They help in increasing energy by replenishing the body’s iron. Consuming iron rich kidney beans is beneficial for women who have their periods as they are at a higher risk of iron deficiency. Also, kidney beans are almost fat free and are low in calories.

10.Improves Bowel Movements

The fiber present in kidney beans helps in maintaining healthy bowel movements. If it is eaten in the right quantity, it helps in cleansing the digestive tract. Regular bowel movements are associated with a lower risk of colon cancer.

11.Prevents Hypertension

Nutritious red kidney beans are also a very good source of potassium and magnesium along with soluble fibre and protein which helps maintain blood pressure within normal range and protects the over-all heart health. Potassium and magnesium dilate the blood vessels and arteries thus assuring smooth blood flow.

12.Good Source of Fiber

They are a good source of soluble fibre content which regulates the blood glucose absorption from the body. It acts as a very good food with insulin resistance, hypoglycemia or diabetes.

13.Lowers Cholesterol Level

They are again rich in dietary fibre which helps to lower blood cholesterol level in the body and further reduces the risk heart diseases, like strokes and high blood pressure.

14.Good Source Of Zinc

Kidney beans contain zinc or vitamin B6. This mineral aides in tissue development and repairs harmed skin and hair. Zinc is additionally found in the retina of eye that aides in battling off macular degeneration. Vitamin B6 can likewise anticipate age-related memory misfortune and hair fall.

15.Fights Against Signs of Aging

The more you consume red beans the more you deceive the signs of aging. Red kidney beans are packed with vital anti-oxidants that reduces the influence of free radicals. Eat these fat-free beans regularly to fight against all obvious signs of aging such as wrinkles, dark circles, and dryness etc. beans can also be consumed in combination with broccoli, kale, cucumber and other vegetables.

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