Beans

The high fiber and protein content of beans is well recognized, but they are also a rich source of minerals like calcium, magnesium, iron, phosphorus, potassium, manganese, copper, and zinc.

Beans also contain antinutrients such as phytates that can reduce the absorption of nutrients. However, studies have demonstrated that properly cooking or sprouting beans can boost the bioavailability of minerals. A good amount of zinc, copper, manganese, selenium, and vitamins B1, B6, E, and K are also present in beans. One of the foods with the highest nutrient density is pinto beans, which have just 245 calories and 171 grams of fat per cup. There are plenty of additional remarkable types. Among plant foods, beans stand out because of their high protein content. They are regarded as a crucial source of protein for vegetarians as a result.