15 Health Benefits of Eating More Beans

From colon and stomach cancer prevention to anticancer effects, eating more beans can keep us healthy. Here are 15 health benefits of eating more beans on a daily basis:

Build Muscle

Because legumes are packed with amino acids, which are the building blocks of protein and muscle, eating more beans is a great way to boost your muscle health and strength. Of course, theyíre not a substitute for working out your muscles, but are a great way to ensure healthy ones.

Boost Energy

Beans are packed with healthy carbohydrates that boost our energy and help keep it even throughout the day thanks to their fiber and protein content.

Keep Us Regular

The fiber in beans largely passes through our intestines, helping to bulk up stools and keep us regular.

Prebiotic Boost

Once the fiber in beans reaches the intestines, it provides food for many beneficial bacteria there. In other words, it acts as the prebiotics for the probiotics.

Helps Ensure Healthy Babies

Because beans contain folate, or vitamin B9, when eaten during pregnancy they help to prevent birth defects in the fetus.

Boost Heart Health

Because beans are good sources of the mineral magnesium, they help to ensure a healthy heart. Magnesium helps to relax blood vessels and is involved with regulating the electrical function of the heart.

May Help Erectile Dysfunction

Research published in the journal Vascular Pharmacology found a link between potassium deficiency and erectile dysfunction. Most adults need 4700 mg of potassium, but the average man gets only 3200 mg, making him vulnerable to a potassium deficiency. One cup of cooked lentils contains 731 milligrams of potassium.

Anti-Aging Antioxidants

Beans are rich in compounds known as polyphenols which are potent antioxidants that fight free radicals that are linked to aging and disease.

May Lower High Blood Pressure

If youíre suffering from hypertension, beans may be just what the doctor ordered. Thatís because research shows that a zinc deficiency may be the missing link behind high blood pressure. The study published in the American Journal of Physiology-Renal Physiology found that a zinc deficiency can cause the kidneys to absorb excess sodium thereby increasing blood pressure. Legumes such as black beans, chickpeas, kidney beans, navy beans, pinto beans, Romano beans, are good sources of zinc.

Ensure Balanced Moods

Complex carbohydrates like those found in legumes are needed to ensure the absorption of critical nutrients like tryptophan into the brain where brain cells, known as neurons, can convert the amino acid into serotonin. They also supply energy to ensure the proper functioning of our bodily processes, including serotonin production.

Boost Brain Health:

Whether you enjoy black beans, chickpeas, lentils, navy beans, or another type of legumes, youíll want to add more of these foods to your diet to boost your brain health. Thatís because beans are an excellent source of complex carbohydrates which are needed in sufficient amounts to manufacture brain hormones known as neurotransmitters. Try to get at least one-half cup of beans daily. You can enjoy them atop a salad, added to soups or wraps, or blended with some herbs and a touch of sea salt for a delicious dip.

May Help Protect the Lungs

Legumes like lentils, soybeans and peanuts are sources of the nutrient coenzyme Q10. Low levels of this critical nutrient are linked with lung conditions like asthma and chronic obstructive pulmonary disease.

Regulate Blood Sugar Levels

Because beans are high in fiber they help to regulate the speed at which sugar is absorbed into the bloodstream, thereby keeping blood sugar levels stable and even.

May Protect against Diabetes

The combination of coenzyme Q10 and fiber may help to protect the body against diabetes and prediabetes, as well as treat both conditions.

May Help Prevent Bone Loss

Research in the journal American Journal of Clinical Nutrition found that the Mediterranean diet combined with vitamin D helped to prevent bone loss in those suffering from osteoporosis. Legumes along with plentiful amounts of vegetables are one of the cornerstones of the Mediterranean diet.

15 Health Benefits of Eating More Beans

How to Get More Beans in Your Diet

Add more beans to your soups, stews, curries or over salads. Some beans, like black beans, are a great addition to brownies. You can also add black beans or kidney beans to salsa for a delicious treat. Beans can be blended with seasonings like garlic and olive oil, as well as some sea salt for a delicious dip. Aim to get at least one-half cup of legumes daily.


Dr. Michelle Schoffro Cook, PhD, DNM shares her food growing, cooking, and other food self-sufficiency adventures at FoodHouseProject.com. She is the publisher of the free e-newsletter Worldís Healthiest News and an international best-selling and 20-time published book author whose works include: Cancer-Proof: All Natural Solutions for Cancer Prevention and Healing. Follow her work.



Richard E Cooley
Richard E Cooley2 months ago

Thank you.

Mike R
Mike R2 months ago


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Ruth S3 months ago


Michael F
Michael Friedmann3 months ago

Thank You for Sharing This !!!

Thomas M
Thomas M3 months ago


Angela K
Angela K3 months ago

Thanks for sharing

Mike R
Mike R3 months ago


Maria P
Maria P3 months ago

Thank you for sharing

Dr. Jan Hill
Dr. Jan Hill3 months ago


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Paulo R3 months ago