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The Good Source Chart | Beans

The Good Source Chart | Beans

We hear so much about foods that what we “should” or “shouldn’t” be eating in our diets, it’s easy
to forget that it’s a balanced combination of specific food nutrients that keep us healthy, maintains
our weight and provides the energy to be active. This chart showcases many of the nutrients
important for a healthy body, along with examples of the best food sources. You’ll notice that
beans are a part of each of these nutrient and mineral categories — that’s because beans are a
miracle food. They are not only delicious, versatile and economical, but they are among the
healthiest, well-rounded foods you can eat in any diet.

Protein
Building blocks for muscle
-meats
-tofu
-beans and rice
-nuts

Calcium
Essential for keeping bones
strong
-bone-in canned fish
-beans
-dairy products
-dark, leafy greens

Magnesium
Maintains normal muscle and
nerve function, aids in calcium
absorption
-beans
-cooked broccoli
-avocados
-yogurt

Potassium
Aids in protein synthesis,
muscle functioning and nerve
health
-beans
-bananas
-beef
-vegetables

Flavonoids
An antioxidant known to
reduce incidence of coronary
artery disease and cancer
-beans
-apples
-cranberries
Folate (Vitamin B9)
Influences growth, blood cell
production and the nervous
system
-beans
-oranges
-fortified dry cereal
-liver

Iron
Necessary for healthy blood,
growth and development
-red meat, liver
-beans
-dark vegetables

Thiamin (Vitamin B1)
Regulates enzymes that
influence the functions of the
muscles, nerves and heart
-beans
-potatoes
-shrimp

Phosphorus
Helps build strong bones and
teeth, also related to healthy
metabolism
-beans
-dairy products
-meat

Zinc
An essential mineral that
supports a healthy immune
system and growth
-beans
-fortified breakfast cereal
-meat
Pantothenic acid
(Vitamin B5)
Influences normal growth and
development
-beans
-leafy dark greens
-whole grains
-meat

Pyridoxine (Vitamin B6)
Helps maintain healthy red
blood cells, skin and nervous
system functioning
-beans
-bananas
-pork
-fish
-potatoes

Riboflavin (Vitamin B2)
Influences energy production,
healthy skin, digestive and
respiratory systems
-beans
-dairy products
-liver
-green leafy vegetables

Niacin (Vitamin B3)
Helps produce energy and
aids in maintaining healthy
skin and digestive system
-beans
-liver
-chicken
-nuts
-whole grains

The Good Source Chart | Beans