What are the nutrients found in black beans?

Black beans are loaded with various essential nutrients, making them a powerhouse of nutrition. Here's a list of key nutrients found in black beans:

1. Protein: Black beans are an excellent source of plant-based protein, providing approximately 15 grams of protein per cooked cup.

2. Fiber: They are also rich in dietary fiber, with about 15 grams of fiber per cooked cup. Fiber aids digestion, promotes gut health, and helps maintain a feeling of fullness.

3. Folate (Vitamin B9): Black beans are an abundant source of folate, fulfilling a significant portion of the daily recommended intake. Folate is crucial during pregnancy and aids in the production of red blood cells.

4. Iron: Black beans are an excellent source of iron, containing about 3.6 mg of iron per cooked cup. Iron is essential for red blood cell production and oxygen transport.

5. Potassium: They provide a substantial amount of potassium, with approximately 485 mg of potassium per cooked cup. Potassium plays a vital role in maintaining electrolyte balance, regulating blood pressure, and supporting heart health.

6. Magnesium: Black beans are a good source of magnesium, containing around 120 mg of magnesium per cooked cup. Magnesium participates in various bodily processes, including muscle and nerve function, bone health, and blood pressure regulation.

7. Phosphorus: Black beans contain a considerable amount of phosphorus, providing approximately 280 mg of phosphorus per cooked cup. Phosphorus is involved in energy metabolism, bone health, and cellular processes.

8. Zinc: They offer a significant amount of zinc, with about 3 mg of zinc per cooked cup. Zinc is essential for immune system function, wound healing, and many enzymatic processes.

9. Antioxidants: Black beans contain various antioxidant compounds, including anthocyanins and flavonoids. These antioxidants help neutralize harmful free radicals and protect against cellular damage.

It's important to note that black beans are also low in fat and sodium, making them a heart-healthy and versatile addition to various dishes and cuisines.