Turns out that black beans are best of all. Turns out they have the highest levels of antioxidants in ‘anthocyanins.’ Antioxidants improve brain function.
They are not just good for heart and brain either. Black beans are good for the colon and digestive health, lowering the risk of type 2 diabetes as well as several forms of cancer.
The beans contain well over 40 percent of the daily requirements of folate, fiber, copper. In addition they contain over 30% of the daily requirement of manganese, vitamin B1, protein, and magnesium. Iron contained is 20%, and last they contain 286% of ‘molybdenum.’ That is a large share of vitamins per each one cup serving. Calorie count is about 230.
The recommendations here in America are minimum 3 cups a week. But for the best effects, 4 to 8 cups would be even better. Soaking is recommended, throwing out the water after soaking. You can see how important it is to include beans in your diet regularly.
It would be fairly simple to add that amount daily. From egg dishes, to salads, to soups, stews, and casseroles, add some in. Or enjoy bean tacos or burritos with your favorite ingredients. One of my favorites is to saute some beans with fresh spinach for a light and hot lunch of dinner.