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As more and more people begin to discover how uniquely delicious and nutritious black beans are, their popularity has begun to soar.

Black bean nutrition - focus on protein and fiber

When it comes to three basic categories of nourishment-protein, fiber and antioxidant related substances- black beans have an especially solid nutritional profile. Black beans, like other beans, really pack a punch when it comes to protein and fiber. On average, each cup features about 15 grams of both protein and fiber.

Black bean nutrition - focus on flavonoid anti-oxidants

While all beans are exceptionally healthy foods when it comes to their protein and fiber content, it's the color coat on black beans that makes them particularly interesting. Researchers have found at least 8 different flavonoids in the black bean's color coat. Flavonoids are typically color-producing phytonutrients pigments that have great antioxidant potential. They can also be responsible for some of the unique flavors found in foods. Flavonoids work together with vitamins to help the body avoid oxygen-related damage.

Many other foods have been studied for their flavonoid content, and foods like red grapes or red wines are famous for their rich supplies of one flavonoid family, called anthocyanins. As it turns out black beans are an equally rich source of this flavonoid family, containing about 2.37 grams of anthocyanins per 100 grams of seed coat.

Black bean nutrition - focus on omega 3 fatty acids

Black beans also contain small amounts (about 180 mg per cup) of omega-3 fatty acids. This amount is about three times the amount available from many other beans, including kidney beans. While the amount of omega-3 fats in one cup of black beans is roughly equal to the amount in one ounce of a cold water fish like halibut, it can still be a valuable addition to your Healthiest Way of Eating since omega-3 fats are essential to protecting your health.

Black bean nutrition - focus on vitamins and minerals

In addition to the nutrients already discussed, black beans also feature concentrated amounts of other important vitamins and minerals. Based upon our nutrient rating system, black beans are an excellent source of one nutrient (molybdenum), a very good source of three nutrients (folate, fiber, and tryptophan) and a good source of five nutrients (manganese, protein, magnesium, vitamin B1, and phosphorus).

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Labels: anthocyanins, beans, black beans, flavonoids, health food, healthy diet, legumes, nutrition