Black Beans
Black Beans ranks 7th on the list of foods high in iron. According to the USDA, boiled black beans provide 3.61 mg of iron per cup, making them a great source of iron. Pair them with healthful foods like kale, bell peppers, broccoli, or cauliflower to boost iron absorption. Those foods are abundant in vitamin C, which aids in the absorption of non-heme iron, according to MedlinePlus. Toss beans into a salad, make a dip with them to eat with raw vegetables, or toss them into a stir-fry. The possibilities for using a can of black beans in a meal are numerous! If you want a little more variety, kidney, pinto, and fava beans all contain iron, according to the USDA.
Black beans in cans are a nutrient-dense food with a long list of health advantages. Canned meals, on the other hand, have some drawbacks. For starters, they're usually high in salt because it's added during the canning process. One cup (180 grams) of canned black beans, for example, has 27% of the daily value for salt.
While your body need salt for a variety of activities, persons with salt sensitivity may experience an increase in blood pressure if they consume too much of it. Nonetheless, research suggests that draining and rinsing canned beans reduces the salt amount significantly. Otherwise, try to stick to low-salt options. Second, bisphenol A (BPA), a synthetic chemical used as a protective liner inside metal-based food and beverage cans, may be present in canned foods.
