Nutrition 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.

Kidney beans are a important food crop, and a major source of protein throughout the world.

It's a very popular legume because of its great taste, texture and flavor. Their seed coat is dark red in color and their cotyledon are kidney shaped. 
Kidney beans are full of potassium, magnesium, iron and protein. Hence, this is a good meat substitute for vegetarians. Kidney beans also have several disease-fighting antioxidants that promote a healthy and strong immunity.
Kidney beans are also useful as a part of a weight loss diet, while also promoting colon health and moderating blood sugar levels.


Used in a variety of traditional dishes, kidney beans are usually eaten well cooked.Kidney beans are an excellent plant-based source of protein.

They are also rich in various minerals, vitamins, fibers, antioxidants, and other unique plant compounds.


Vitamins and Minerals in Kidney Beans:

• 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: An essential mineral that has many important functions in the body. Iron may be poorly absorbed from beans due to their phytate content.
• Copper: An antioxidant trace element that is often low in the Western diet. Aside from beans, the best dietary sources of copper are organ meats, seafood, and nuts.
• Manganese: Found in most foods and drinks, especially in whole grains, legumes, fruits, and vegetables.
• Potassium: An essential nutrient that may have beneficial effects on heart health .
• Vitamin K1: Also known as phylloquinone, vitamin K1 is important for blood coagulation.
• Phosphorus: Found in almost all foods, phosphorus is high in the Western diet.

Other Plant Compounds in Kidney beans:
Kidney beans contain a variety of bioactive plant compounds, both good and bad. Phytohaemagglutinin is a toxic lectin only found in raw or improperly cooked kidney beans.

Isoflavones: A class of antioxidants found in high amounts in soybeans. They have all sorts of health effects and are categorized as phytoestrogens due to their similarity to the female sex hormone, estrogen.

Anthocyanins: A family of colorful antioxidants found in the skin of kidney beans. The color of red kidney beans is mainly due to an anthocyanin known as pelargonidin.
Phytohaemagglutinin: A toxic lectin (protein) found in high amounts in raw kidney beans, especially red kidney beans. It can be eliminated with cooking.

Phytic acid: Found in all edible seeds, phytic acid (phytate) impairs the absorption of various minerals, such as iron and zinc. It can be reduced by soaking, sprouting and fermenting the beans.

Starch blockers: A class of lectins, also known as alpha-amylase inhibitors. They impair or delay the absorption of carbs from the digestive tract, but are inactivated with cooking.