The Best Dairy-Free Ways to Get More Calcium #2: White Kidney Beans

For those who want a legume to provide A LOT of health benefits, the white kidney bean is definitely one of the best of the beans. A single cup of canned white beans contains about 191 milligrams of calcium, which is roughly 19% of the total Daily Value of this important mineral. Not only do they contain calcium, but white kidney beans are an EXCELLENT source of protein--as are all legumes. They are loaded with amino acids (though not all 9 essential AAs to form proteins), and contain very little fat. [caption id="" align="aligncenter" width="674"] Source:[/caption] Iron is another mineral found in kidney beans. Iron is needed for the production of red blood cells, which transport oxygen and nutrients around your body. Eating more kidney beans can help to improve circulation and oxygen uptake. Bonus: There is a weight loss supplement made from a special nutrient in white kidney beans called "phaseolus vulgaris". It has been proven surprisingly effective at blocking carb absorption, which MAY aid in weight loss.  
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