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Just as its name suggests, the kidney bean is shaped like a kidney. These dark red beans hold their shape really well during cooking and readily absorb surrounding flavours.

Spanish and Portuguese traders introduced kidney beans into Africa and Asia. As beans are a very inexpensive form of good protein, they have become popular in many cultures throughout the world. Today, the largest commercial producers of dried common beans are India, China, Indonesia, Brazil and the United States.

Low in fat and rich in complex carbohydrates, minerals, proteins and vitamins, kidney beans nutrition has been linked to reduced risk of various illnesses. 

Thanks to their fibre and abundance of nutrients, kidney beans also help with your waistline. Let’s find out all the amazing benefits of kidney beans nutrition.  


Kidney beans are an excellent source of molybdenum. They are a very good source of foliate, dietary fibre and copper. Kidney beans are a good source of manganese, phosphorus, protein, vitamin B1, iron, potassium and magnesium.


Check a chart of the fibre content in foods and you’ll see legumes leading the pack. Kidney beans, like other beans, are rich in soluble and insoluble fibre.


The manganese and calcium content in kidney beans aids in developing stronger bones and thus prevents osteoporosis. Kidney beans contain foliate that maintains the level of homo-cysteine and reduces the risk of bone and hip fractures

Kidney beans’ contribution to heart health lies not just in their fibre, but in the significant amounts of foliate and magnesium these beans supply.


Kidney beans’ good supply of magnesium puts yet another plus in the column of its beneficial cardiovascular effects. Magnesium is nature’s own calcium channel blocker. When there is enough magnesium around, veins and arteries breathe a sigh of relief and relax, which lessens resistance and improves the flow of blood, oxygen and nutrients throughout the body.


In addition to providing slow burning complex carbohydrates, kidney beans can increase your energy by helping to replenish your iron stores. Particularly anyone, who are more at risk for iron deficiency, boosting iron stores with kidney beans is a good idea—especially because, unlike red meat, another source of iron, kidney beans are low in calories and virtually fat-free. Iron is an integral component of haemoglobin, which transports oxygen from the lungs to all body cells, and is also part of key enzyme systems for energy production and metabolism. 


Kidney beans are a good source of the trace mineral manganese which is an essential cofactor in a number of enzymes important in energy production and antioxidant defences.

Red kidney beans are a rich source of antioxidants. They have anti-aging properties that promote longevity and limit cell damage. This can protect your skin and body from health problems caused due to unhealthy foods.


If you’re wondering how to replace red meat in your menus, become a fan of kidney beans. These hearty beans are a good source of protein, and when combined with a whole grain such as whole wheat pasta or brown rice provide protein comparable to that of meat or dairy foods without the high calories or saturated fat found in these foods.


Vitamin K is present in abundance that is very beneficial for the brain and nervous system. The myelin sheath requires sphingo-lipids for proper formation. Vitamin K helps in the synthesis of sphingo-lipids that aid in healthy brain and nervous functioning. Kidney beans also contain a good amount of thiamine that is required by the brain cells for cognitive function. This helps to create acetylcholine for memory.


Kidney beans have insoluble fibre that is useful to regularize the bowel movements and increase stool. This helps in the fermentation of dietary fibre in our large intestine and maintains good bacteria in the digestive tract.


White kidney beans contain a good amount of vitamin B1 or thiamin. It helps in the formation of brain cells and their proper functioning. Thiamin is also useful for synthesis of acetylcholine that helps in memory functioning.


Kidney beans contain zinc or vitamin B6. This mineral helps in tissue growth and repairs damaged skin and hair. Zinc is also found in the retina of eye that helps in fending off macular degeneration. Vitamin B6 can also prevent age-related memory loss and hair fall.


Kidney beans have many health benefits including cure for ‘Irritable Bowel Syndrome’ (IBS). The fibre in kidney beans can lower the discomfort from IBS.


Kidney beans have vitamin C and it helps in producing collagen of cartilage. This vitamin c can also prevent and cure arthritis and lead to healthy skin and hair. Vitamin C has also shown a positive result in lowering the risk of muscular degeneration.


Kidney beans are a good non-dairy source of calcium that helps to maintain strong bones and fight against PMS symptoms. Kidney beans contain quercetin, an anti-inflammatory antioxidant, which can cure and prevent arthritis and memory loss.


Kidney beans are high in soluble fibre, potassium, lean protein, foliate, magnesium and zinc. They are also rich in iron and foliate that help to maintain blood pressure and prevent osteoporosis.


Consume a cup of red kidney beans daily as they are a good source of zinc that is important for eye health. Adequate amounts of zinc are useful for enabling good night vision and to prevent cataract.


kidney beans contain eight basic amino acids that prevent many diseases and help in maintaining a healthy immune system.


Kidney beans are a rich source of many nutrients that are involved in the detoxification process. This can lower the risk of numerous inflammatory, degenerative and cardiovascular diseases to promote healthy life.


Copper in kidney beans helps in the reduction of inflammatory conditions such as Rheumatoid Arthritis (RA). Copper is also important to promote certain enzymatic activity and maintain elastic properties of ligaments, joints and blood vessels.


The magnesium content in kidney beans can provide you relief from fatigue. This can also relax the muscles, nerves and blood vessels. Kidney beans are also known to reduce the effects of asthma, muscle soreness, headache and migraine

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