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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.

Building blocks for muscle
-beans and rice

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

Maintains normal muscle and
nerve function, aids in calcium
-cooked broccoli

Aids in protein synthesis,
muscle functioning and nerve

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

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

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

Helps build strong bones and
teeth, also related to healthy
-dairy products

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

Pyridoxine (Vitamin B6)
Helps maintain healthy red
blood cells, skin and nervous
system functioning

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

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

The Good Source Chart | Beans