Navy beans

A third of a cup (100 grams) of navy beans contains 0.7 grams of leucine. They are also high in protein, fiber, and micronutrients like folate and other B vitamins, manganese, iron, phosphorus, magnesium, and potassium.

Consuming navy beans has been demonstrated to lower metabolic risk factors associated with obesity, such as high blood pressure, cholesterol, and blood sugar levels. They also include phosphatidylserine, a lipid substance that may help with memory, attention, problem-solving, and communication abilities. Navy beans have a neutral taste that complements a wide range of dishes. Try them in soups, salads, marinated as a side dish, or puréed into a white bean dip for a nutritious boost.