Kidney beans fall into common beans category along with pinto beans, navy beans and black beans, and they are scientifically referred as Phaseolus vulgaris. Following is the Health Benefits and caloric value and Nutrition Facts of Kidney Beans.
Nutrition Facts of Kidney Beans
100 gms of Kidney Beans contain 337 calories. They are almost free of fat, sodium, cholesterol.
Kidney beans contains 30 percent requirement of RDA of dietary fiber (fiber) and packs 168 mg of Omega-3 fatty acids and 107 mg Omega-6 fatty acids.
Kidney beans are also packed with folates, thiamine, vitamin C, vitamin B6, and essential minerals manganese, iron, phosphorus, potassium, copper, magnesium and zinc.
Health Benefits of Kidney Beans
Kidney beans boost immunity- Rich sources of proteins and essential amino acids, Kidney beans boost immunity and fight against the diseases.
Kidney beans are full of antioxidants- Kidney beans contain several antioxidants which have health benefiting effects including preventing cancer.
Kidney beans aid in regulating the blood sugar levels and in preventing diabetes.
The dietary fiber content in Kidney Beans helps in lowering blood cholesterol levels, strokes, high blood pressure, and coronary heart diseases.
Kidney Beans contain the nutrients that involve detoxification process, which helps lower inflammatory, degenerative, and cardiovascular diseases risks. These nutrients promote overall health.
The rich quantities of iron content in kidney beans helps in the process of respiration at the cellular level, and it aids in the carriage of oxygen to the cells.
Kidney Beans are a good source of copper that contributes to reduce inflammatory conditions including rheumatoid arthritis, and promote enzymatic activities.
The Thiamin content in Kidney beans play vital role in enzymatic reactions in producing energy, and it is vital for the cognitive functions of the brain, reducing risks of Alzheimer’s disease.
Kidney Beans contain good amounts of magnesium, which aids in muscle strength, nerves, and blood vessels and prevent muscle soreness, fatigue, asthma.
Risks and Precautions of Kidney Beans
Avoid raw or improperly cooked kidney beans, as they can be toxic.
Kidney beans contain antinutrients which impairs absorption of minerals, proteins, and carbs. However, they can be eliminated to an extent by soaking and cooking the beans.
Excess consumption of Kidney Beans can lead to bloating, flatulence, and diarrhea in few individuals.