Beans, Peas, and Lentils
Beans and lentils are significant sources of calcium in addition to being high in fiber and protein. The varieties providing the highest levels of this mineral per cooked cup (about 175 grams) include:
- Winged (goa) beans: 26% of the RDI
- White beans: 13% of the RDI
- Navy beans: 13% of the RDI
- Black beans: 11% of the RDI
- Chickpeas: 9% of the RDI
- Kidney beans: 7% of the RDI
- Lentils: 4% of the RDI
Additionally, beans and lentils frequently include high levels of other minerals like iron, zinc, potassium, magnesium, and folate. However, they also include antinutrients like phytates and lectins that interfere with the absorption of other nutrients by your body. Beans and lentils can become more absorbable by soaking, sprouting, and fermenting, which also lowers the antinutrient content of the food. Additionally, eating a lot of legumes lowers LDL (bad) cholesterol and lowers your risk of developing diseases including type 2 diabetes, heart disease, and early death.
