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Benefits of Black Beans And Its Side Effects

The health benefits of black beans are such that it helps in providing healthy bones, lowers of blood pressure, controls diabetes, reduces the risks of heart disease, prevents cancer, helps in maintaining a good digestive system, helps in weight loss, enhances fertility, good for pregnancy, good for the nervous system, contains high antioxidant, helps in cure of anaemia.

Benefits of Black Beans And Its Side Effects

Table of Content

Black Beans
Nutritional Value of Black Beans
Nutritional facts Per 100 Grams
Vitamins and Minerals
Health Benefits of Black Beans
Helps in providing Healthy Bones
Helps in lowering of blood pressure
Helps in controlling diabetes
Helps in reducing the risks of heart disease
Helps in prevention of Cancer
Helps in maintaining a good digestive system
Helps in weight loss
Helps in enhancing fertility
Good for Pregnancy
Good for the Nervous System
Contains High Antioxidant
Helps in cure of Anaemia
Uses of Black Beans
Side-Effects & Allergies of Black Beans
Cultivation of Black Beans

Black Beans

The black bean is a small, shiny variety of common beans (Phaseolus vulgaris), especially popular in Latin American cuisine, though it can also be found in Cajun and Creole cuisines of south Louisiana. Black beans are native to America, but have been introduced around the world. They are also used in Punjabi cuisine and are referred to as black beans. They are used interchangeably with vigna mungo in countries such as the USA. They are also known as black turtle beans.

Nutritional Value of Black Beans

Black beans are enriched with a wide range of nutrients like proteins, vitamins and minerals. A one-cup serving of cooked black beans in daily diet provides 227 calories, 15 grams of protein, 15 grams of fibre, zero fat, 64% folate, 40% copper, 38% manganese, 35% vitamin B1 (Thiamine), 30% magnesium, 24% phosphorus, 20% iron.

Nutritional facts Per 100 Grams

339 Calories
0.9 g Total Fat
9 mg Sodium
1500 mg Potassium
63 g Total Carbohydrate
21 g Protein

Vitamins and Minerals

0.16 Calcium
48 % Iron
15 % Vitamin B-6
40 % Magnesium

Health Benefits of Black Beans

Mentioned below are the best health benefits of Black Beans
Health Benefits of Black Beans

Helps in providing Healthy Bones

Black beans are rich in minerals like magnesium, iron, zinc, calcium, phosphorous, manganese and copper. Those substances are essential for bones. They contribute in maintaining and building a strong bone structure. Phosphorous and calcium have prominent role in building the structure while the strength of bone is maintained by zinc and iron. Bones and joints are important organ in human body. Consuming black beans may be a very good investment for maintaining strong and healthy bones in senior ages.

Helps in lowering of blood pressure

As rich in potassium and low in sodium of course black beans are good for those who have blood pressure problem. Sodium is one of the substances that could cause the raise of blood pressure level while potassium has function as natural enemy of sodium.

Potassium binds sodium in our body and removes it away from the body system so it assists in controlling the blood pressure. However, if a person is consuming canned black beans, they should make sure to separate the black beans and rinse it cleanly to reduce the sodium content contained in canned black beans.

Helps in controlling diabetes

Fibre contained in black beans is essential for those who are currently suffering from Diabetes type 1 and type 2. In type 1, fibre contained in black beans will assist in lowering the blood sugar level while in type 2 it will assist in increasing the insulin and improve the insulin tolerance.

Besides that the current digestive system also has important role in affecting the blood sugar level, unhealthy or unsteady digestive system could cause the unstable blood sugar level and the same fibre substance is also prominent in flowing our digestive system at a steady rate, so that all nutrients be absorbed optimally and reduce the chance of any nutrient uptake.

Furthermore, healthy digestive will improve the liver function as well and if liver is functioning optimally then removal of excess sugar in the blood could be done at ease. One more thing why black beans are good for diabetic patients is that the healthy or simple carbohydrate that is contained in it is safe for the blood sugar level.

Helps in reducing the risks of heart disease

There are some substances contained in black beans which are beneficial for maintaining a good heart health. The first is of course minerals. All type of minerals contained in black beans are good for the heart like potassium, magnesium, and iron.

Potassium has an important role in reducing the sodium level in the blood that will affect the cholesterol level in the body while magnesium and iron is good for the production of red blood cells and make the work of heart a bit easier.

Furthermore, black beans also contains soluble fibres which has a big contribution in binding the necessary substances in the colon and flushing them away along with the waste. The gel like form of soluble fibre will bind cholesterol so that the accumulation of plaque that could plug up the artery could be reduced or removed completely.

Helps in prevention of Cancer

Flavonoid and phytochemical compounds found in black beans are powerful in preventing the development of cancerous cells in the body. Those two substances will act as anti-inflammatory and antioxidant which are the reasons why cancerous cells cannot grow in the body.

The causes of the development of cancerous cells are many but one thing to note, no matter what the causes are, the first thing is to prevent the accumulation of damaged cells that might affect the healthy cells which will stimulate the rapid growth of cancerous cells.

Antioxidant has important role in removing or repairing the damaged cells before they could infect the healthy cells and help preventing the mutation of gene.

Helps in maintaining a good digestive system

Helps in maintaining a good digestive system

Black beans are considered as one of the healthiest food in the world because of the high fibre which is contained in this variety of beans. Though fibre is one of the substances mostly found in food products that cannot be broken down but fibre has a lot of function in human body and one of them is that it is very good for digestion.

Along with protein, fibre could assist in optimizing the function of digestive system, in the process they will make sure that all nutrients are optimally absorbed while the waste will be completely flushed away from the digestive tract. So, common stomach issue like constipation could be dealt with effectively just by consumption of black beans.

Helps in weight loss

Our diet requires food rich in fibre, healthy carbohydrate, relatively high protein and low in fats. Fortunately, black beans are rich fibre, containing relatively high amount of plant based protein, simple carbohydrates and of course very low in fats.

Fibre has a prominent role in optimizing the digestive system to make sure that all nutrients are absorbed optimally and will make a person feel full longer because the moving of beans within the digestive tract is as slow as meat and it can reduce the food craving. The healthy or simple carbohydrate will provide the person with energy he/she needs without endangering their body’s shape. Plant based protein is essential for metabolism because if in a weight loss program, a person is no longer able to depend on protein obtained from meat, and as a low fat diet of course black beans is a good option.

Helps in enhancing fertility

One speciality that black beans have is that it contains a rare mineral which in recent studies have been found to be effective in reducing impotence and erectile dysfunction problem. The rare mineral is called molybdenum. Molybdenum has been proven to be linked with the increasing of energy during sexual activity. One more function of this rare mineral is that it can help in detoxifying some acidic compounds found in daily food items that can cause some disorientation in some people.

Good for Pregnancy

There are some substances contained in black beans which are good for pregnant woman. The first is foliate. Foliate, when it enters the body will be turned in to folic acid which is beneficial for the development of foetus’ brain as well as the spinal cord. So, it is an essential substance that could prevent a baby born with birth defect.

Black beans are also rich in minerals, especially iron which has big contribution in producing red blood cells. During pregnancy, sufficient amount of red blood cells is essential because they are required to build muscle, bones and nerve system of the foetus and iron is essential to keep the mother in healthy condition during and after pregnancy. Without sufficient iron, a mother could suffer from iron deficiency which can have fatal effects for both the foetus and the mother.

Good for the Nervous System

Foliates contained in black beans is not only good for pregnant woman but is also good for maintaining the health of nervous system. The amino acids contained in black beans though already combined with molybdenum will not function optimally without folic acid.

Amino acid is the essential substance required by the nervous system, without which it could have increased the risk of Parkinson disease and in worst condition could cause disease like Alzheimer’s.

Contains High Antioxidant

Antioxidants might be easily found in vegetables, fruits and beans but black beans are unique in this case. Antioxidants contained in beans are already proven to be the highest among other varieties of beans.

As already known, antioxidants are chemical compounds that are effective in fighting free radicals that could cause some serious ailments. Antioxidant acts as the anti-free radical compound which removes it from the body system before they could affect the healthy cells that could cause the mutation of gene and rapid growth of cancerous cells.

Helps in cure of Anaemia

Since black beans are so rich in minerals especially in iron of course it is good for fighting against anaemia. As a result of iron deficiency, the body easily gets tired, fatigue and then ultimately leads to anaemia. Consumption of black beans could help in dealing with these problems easily and effectively because black beans is rich in iron and some other important minerals which are essential for the production of red blood cells.

Uses of Black Beans

Black beans are especially popular in Latin American cuisine, though it can also be found in Cajun and Creole cuisines of south Louisiana. Black beans are native to the Americas, but have been introduced around the world. The black bean is also popular as a soup ingredient. In Cuba, black bean soup is a traditional dish, usually served with white rice. It is also common to keep the boiled water of these beans and consume it as a soup with other ingredients for seasoning, as a broth or to season or colour other dishes.

Side-Effects & Allergies of Black Beans

Consumption of black beans is safe and not much side effects are seen. Despite the known health benefits of beans and legumes, many people tend to shy away from them because of fears of excessive and embarrassing gas. Flatulence and stomach distress, including stool changes and bloating are the common side effects of consuming black beans.

Cultivation of Black Beans

Black beans, botanically known as Phaseolus vulgaris, are native to the Americas. One of over 500 varieties of kidney beans, black beans is also known as turtle beans, caviar criollo, and frijoles negros. These beans date back at least 7,000 years when they were a staple food in the diets of Central and South Americans. They remain a popular food in many households in the Americas.

While the black bean is native to the Americas it has become popular around the world. These beans have become especially popular in contemporary Punjabi cuisine. In Louisana, Cajun and Creole cuisine, the turtle bean has also become a staple.

Popular Questions & Answers

Hi, Please suggest Protein rich food list ,food that helps in hair growth, weight loss and strength.

Diploma in Diet and Nutrition, B.Pharma, MD - Alternate Medicine
Dietitian/Nutritionist, Gurgaon
Veg Protein are Almond flour, NutroActive BrownXatta, Milk & Milk Products and Quinoa Non-veg Protein are egg, chicken.
1 person found this helpful

What I can add in salad in lunch or dinner which are rich in fibre and easily available in market pls help me out. .

MBBS, Diploma in Nutrition and Health Education (DNHE), Diploma in Clinical Cosmetology
General Physician, Noida
I am giving you list of some fibre containing food fruits Apples, bananas, oranges, strawberries vegetables tomato, carrot, cucumber, Dark-colored vegetables etc The Best High-Fiber Foods. Split Peas, Black Beans, Lima Beans Peas. Broccoli. wholegrain rice whole wheat pasta wholemeal bread seeds oats
1 person found this helpful

I am vegetarian. I am going to gym to gain my muscles. So please suggest me which food has protien more in veg, which food can replace chicken.

Bachelor of Ayurvedic Medicines and Surgery(BAMS), Post Graduation Diploma in Emergency Medicines And Services(PGDEMS), MD - Alternate Medicine
Ayurveda, Ghaziabad
PROTEIN IN LEGUMES: Garbanzo beans, Kidney beans, Lentils, Lima beans, Navy beans, Soybeans, Split peas  PROTEIN IN GRAINS: Barley, Brown rice, Buckwheat, Millet, Oatmeal, Rye, Wheat germ, Wheat, hard red, Wild rice  VEGETABLE PROTEIN: Artichokes, Beets, Broccoli, Brussels sprouts, Cabbage, Cauliflower, Cucumbers, Eggplant, Green peas, Green pepper, Kale, Lettuce, Mushrooms, Mustard green, Onions, Potatoes, Spinach, Tomatoes, Turnip greens, Watercress, Yams, Zucchini  PROTEIN IN FRUITS: Apple, Banana, Cantaloupe, Grape, Grapefruit, Honeydew melon, Orange, Papaya, Peach, Pear, Pineapple, Strawberry, Tangerine, Watermelon  PROTEIN IN NUTS AND SEEDS: Almonds, Cashews, Filberts, Hemp Seeds, Peanuts, Pumpkin seeds, Sesame seeds, Sunflower seeds, Walnuts (black)
1 person found this helpful

Popular Health Tips

M.Sc. in Dietetics and Food Service Management , Post Graduate Diploma In Computer Application, P.G.Diploma in Clinical Nutrition & Dietetics , B.Sc.Clinical Nutrition & Dietetics
Dietitian/Nutritionist, Mumbai
31 Iron Rich Foods for Vegetarians & Vegans :

1.Brussel Sprouts

Brussels sprouts are a viable source of antioxidants, vitamins, folate, and fiber. Plus, they’re an excellent source of iron, and an obvious choice in helping to prevent fatigue and other symptoms of iron deficiency.

Serving Size (1/2 cup), 0.9 milligrams of iron (5% DV)


Raisins are nutrient-dense treats that contain large amounts of iron. It’s easy to add a handful of these subtly sweet treats to your cereal, yogurt, oatmeal, or salads as part of a balanced diet. To get the most out of your next handful of raisins, combine them with other healthy foods containing vitamin C. This will make it easier for your body to absorb the iron found in raisins.

Serving Size (1/2 cup, packed), 1.6 milligrams of iron (9% DV), 247 calories


These colorful legumes are packed with vitamins and nutrients including iron, protein, and essential amino acids. Plus, they’re easy to cook and make a great companion to many meals. Lentils are traditionally used in Indian and Middle Eastern dishes, but they can spice up your soups, stews, pastas, and more.

Serving Size (1 cup, boiled), 6.6 milligrams of iron (37% DV), 230 calories

4.Dried Peaches

If you’re trying to get more iron in your diet, opt for dried fruit as opposed to fresh. Dried fruits pack more nutrients, including iron, per serving. Dried peaches make a great breakfast companion, a delicious addition to salads, and an easy snack throughout your busy day. A serving of dried peaches contains about 9% of your daily recommended iron, without weighing you down with lots of sugar and calories.

Serving Size (1/4 cup), 1.6 milligrams of iron (9% DV), 96 calories

5.Pumpkin Seeds

A handful of pumpkin seeds, or an ounce, contains about one milligram of iron. That’s about 5% of the recommended daily value. Pumpkin seeds provide the most benefit when eaten raw, but they still pack an iron punch when roasted for no more than 15-20 minutes.

Serving Size (1 ounce, about a handful), 0.9 milligrams of iron (5% DV), 126 calories.


Soybeans are another super food that packs protein, unsaturated fat (the “good fat”), fiber, and minerals such as iron. A single cup of mature, boiled soybeans contains nearly half the recommended amount of iron your body needs daily. Another great thing about soybeans is their versatility. Season these nutritional powerhouses to your liking, or add them to soups or chili for a healthy and delicious meal.

Serving Size (1 cup, boiled), 8.8 milligrams of iron (49% DV), 298 calories

7.Pinto Beans

Pinto beans contain a splash of color and a spattering of essential vitamins and minerals. Among them is iron, and it comes in no small quantity; just a cup of boiled pinto beans yields about 21% of the recommended daily value. Pair these colorful legumes with whole wheat rice for a virtually fat-free meal that’s as easy on your wallet as it is on your waistline. Or, enjoy them with your favorite veggies to introduce even more iron into your diet.

Serving Size (1 cup, boiled), 3.6 milligrams of iron (21% DV), 245 calories


Dark greens such as arugula have countless health benefits with a tiny calorie count. Vegetarians should consume plenty arugula, particularly for its rich iron content. Adding several servings to your diet each week can greatly improve the health of your red blood cells. The easiest way to enjoy arugula is in a green leafy salad, but you can also enjoy it in soups, as a pizza topping, and sautéed with pasta and other dishes.

Serving Size (1/2 cup), 0.146 milligrams of iron (1.8% DV), 3 calories

9.Whole Wheat Pasta

Vegetarians should enjoy whole wheat pasta as part of a healthy balanced diet. Eating pasta is a great way to curb your cravings for carbs while getting essential minerals such as magnesium, calcium, potassium, and iron. While white pasta contains these minerals as well, it can also weigh you down with extra carbs and calories, so choose the much healthier whole wheat pasta options.

Serving Size (1/4 cup dry), 0.4 milligrams of iron (2% DV), 44 calories

10.Collard Greens

With staggering amounts of calcium, high levels of vitamin A, and several cancer-fighting elements, what’s not to love about collard greens? Vegetarians have another reason to love these dark green veggies, because they’re also high in both iron and vitamin C. To get the most out of these essential nutrients, use raw collard greens in a salad that’s filled with other iron-rich vegetables. The vitamin C in collard greens makes it easy for your body to absorb iron from other sources.

Serving Size (1 cup), 2.2 milligrams of iron (12% DV), 11 calories

11.Sesame Butter (Tahini)

Sesame butter, also known as tahini and often associated with hummus, can provide the body with a tremendous amount of iron. If you’re already eating plenty of iron-rich fruits and vegetables, tahini can be an excellent addition that will help you reach your daily iron needs. Many people eat tahini as is, but you can also use it to add some flavor to your favorite vegetables or to dress up a salad.

Serving Size (1 tablespoon), 0.4 milligrams of iron (2% DV), 86 calories

12.Dried Thyme

With dried thyme at your disposal, cooking and eating your favorite vegetables will never get old. Thyme offers a unique lemon-pepper flavor that works well in many dishes. It also offers plenty of essential iron. In fact, dried thyme is one of the most iron-rich herbs you can find. And with so few calories, it makes a healthy, savory addition to your meals.

Serving Size (1 teaspoon), 1.2 milligrams of iron (7% DV), 3 calories

13.Black Beans

Beans are good all around; they’re easy on your health and your budget. Black beans, in particular, are loaded with fiber, protein, and iron. That means they satisfy hunger while providing an energy boost that lasts for hours. Vegetarians who are concerned about getting enough iron need only add a one-cup serving of black beans to get about 20% of their daily recommended intake.

Serving Size (1 cup, boiled), 3.6 milligrams of iron (20% DV), 277 calories

14.Brown Rice

Brown rice is one of the most versatile foods on Earth. It’s a staple in several cultures’ cuisines, and it’s widely regarded as an important health food. It’s naturally rich in fiber, it helps rid the body of toxins, and its high iron content also helps fight anemia and fatigue. Cook a serving of brown rice along with your favorite beans or veggies for an iron-rich meal that will keep you feeling full for hours.

Serving Size (1 cup), 0.8 milligrams of iron (5% DV), 216 calories

15.Prune Juice

There’s a bit of a stigma when it comes to prune juice, but learning about its bounds of health benefits might help make it more appealing. Give it a chance and you might find that prune juice is not only delicious, but it’s also a potent source of iron. Its high vitamin C content makes it easier for your body to absorb the iron, so have a glass with your next meal to get the most out of the other iron-rich foods in your diet.

Serving Size (1 cup), 3 milligrams of iron (17% DV), 182 calories


Iron deficiency can be greatly reduced by adding oatmeal to your diet. Just a half-cup serving is packed with almost two milligrams of iron. And with loads of other nutrients, oatmeal is a fantastic health food that everyone should be eating more of. It’s an easy and healthy breakfast food, but you can also use oats to make granola, cookies, and other sweet treats that are both delicious and nutritious.

Serving Size (1/2 cup), 1.7 milligrams of iron (8% DV), 154 calories

17.Dried Apricots

Apricots are an excellent source of iron and other nutrients. They can be consumed raw, canned, cooked, and dried, but dried apricots provide your body with the most benefits and the largest amount of iron. When apricots are dried, they lose their high water and sugar contents without losing their highly nutritious qualities. Just a handful of dried apricots can provide you with up to 35% of your daily iron intake. They make for an easy snack throughout the day, or chop them up to serve with other fruits or over a salad.

Serving Size (1/2 cup), 2 milligrams of iron (8% DV), 78 calories.


Potatoes are one of the most versatile foods out there, and they’re also one of the best iron-rich food options for vegetarians. Since potatoes are also packed with vitamin C, it’s easier for your body to absorb the iron it needs. Potatoes work equally well as a side dish and a main attraction, so combine them with other iron-rich foods for a healthy meal any time of the day.

Serving Size (1 medium potato with skin),3.2 milligrams of iron (18% DV), 278 calories


Tofu is highly nutritious and rich in iron and other essential minerals. Though most people know about the health benefits, many aren’t sure how to prepare tofu, or they’re unimpressed with its bland taste. Fortunately, tofu has a wonderful ability to take on the flavors of the sauces and seasonings it’s prepared with, so learning to love it is as easy as choosing your favorite ingredients and going from there.

Serving Size (1/2 cup), 3.4 milligrams of iron (19% DV), 88 calories

20.Sun Dried Tomatoes

Besides their mouth-watering taste, one of the best things about sun dried tomatoes is their high iron content. One cup contains nearly 30 percent of your recommended daily iron intake. Another great thing is that you can use them in so many ways. Sun dried tomatoes make a tasty addition to omelets, pasta sauce, pizza, sandwiches, salads, and so much more. They’re also high in healthy lycopene, antioxidants, and vitamin C, so add them to your diet for a health boost all around.

Serving Size (1 cup), 4.9 milligrams of iron (27% DV), 139 calories


If you ever get tired of eating fruits and vegetables as your main source of iron, switch it up by adding blackstrap molasses to your meals and even your beverages. Just a teaspoon of tasty molasses added to your toast, cereal, sandwiches, milk, or water contributes about 5% to your daily iron quota.

Serving Size (1 tablespoon), 0.9 milligrams of iron (5% DV), 58 calories

22.Lima Beans

Lima beans are one of the most ancient cultivated crops, and they’re still renowned as a delicious and healthful food to this day. Enjoy just a cup of lima beans with your favorite meal you’ll get an incredible 25% of your iron for the day. Lima beans should never be consumed raw, but cooked lima beans have a unique flavor that can be enjoyed as is or enhanced with your favorite herbs and spices.

Serving Size (1 cup, cooked), 4.5 milligrams of iron

23.Whole Wheat Pasta

When buying bread, opt for unprocessed whole wheat over refined white bread. Whole wheat bread is a great source of fiber, B vitamins, protein, and iron. And unlike white bread, it manages hunger for longer while keeping your blood sugar in check. If you’re worried about getting enough iron, but endless supplies of iron-rich veggies leave your appetite unsatisfied, a slice of 100% whole wheat bread will help you feel fuller for longer, while providing an energy boost that lasts for hours.

Serving Size (1 slice), 0.7 milligrams of iron (4% DV), 69 calories

24.Black-Eyed Peas

Like other legumes, black-eyed peas are a rich source of iron. A serving size of one single cup can supply up to a quarter of your recommended daily iron intake, while providing you with other health benefits as well. They also contain a respectable amount of vitamin C—enough to make it much easier for your body to absorb the essential iron.

Serving Size (1 cup, boiled), 4.3 milligrams of iron (24% DV), 220 calories


Though many vegetables contain lots of iron, many also are packed with iron inhibitors, which means your body is unable to absorb much of the iron. Fortunately, cruciferous veggies like broccoli are also filled with vitamin C. This plays a huge role in helping your body absorb and digest the essential iron. Eating a serving of broccoli every day is a great way to get more iron into your diet.

Serving Size (1/2 cup), 0.3 milligrams of iron (2% DV), 15 calories


If you need more iron in your diet but can’t afford a jump in calories, kale is a fat-free super food that will provide your body with a mountain of nutrients and only a handful of calories. One of the cruciferous vegetables (in the same grain as broccoli, collard greens, and Brussels sprouts), kale helps fight anemia and fatigue with a high iron content. If you have trouble eating it raw, try sautéing it, throwing it in your soup or on a burger, or making delicious kale chips in your oven or food dehydrator.

Serving Size (1 cup), 1.1 milligrams of iron (6% DV), 1.3 calories

27.Dark Chocolate

By now, most people know that dark chocolate is good for your heart (in moderation). But did you also know that it’s loaded with iron? A 100 gram serving size contains about 35% of your recommended daily intake. Of course, this sweet treat should be eaten in moderation, but it can certainly be enjoyed as part of a balanced, iron-rich diet.

Serving Size (100 grams), 6.3 milligrams of iron (35% DV), 578 calories

28.Sunflower Seeds

Sunflower seeds are known for their impressive supply of vitamin E, but they also pack plenty of essential minerals, especially iron. A one cup serving supplies nearly half your body’s daily iron needs, so if you’re not enjoying this easy and tasty snack regularly, now is a great time to start. Sunflower seeds can be found at your local grocery store year round.

Serving Size (1 cup), 7.4 milligrams of iron (41% DV), 269 calories


Fresh and cooked peas have a slightly sweeter taste than many other vegetables. And like other green veggies, they’re rich in iron and other nutrients. It’s easy to incorporate these tender veggies into your favorite meals, and a mere half-cup serving provides about 7% of the daily recommended value of iron. Cook a serving as a standalone side dish, or incorporate peas into your salad, soup, and pasta dishes.

Serving Size (1/2 cup), 1.2 milligrams of iron (7% DV), 62 calories


Eating fresh strawberries is a great way to ramp up your daily iron intake. Not only are strawberries a viable source of iron (a pint constitutes roughly 9% of the daily recommended value), but the high vitamin C content helps your body absorb more of the iron it needs. Strawberries make an excellent side to any breakfast dish, they’re great in an afternoon smoothie, and you can also serve them as a sweet after-dinner treat.

Serving Size (1 pint), 1.5 milligrams of iron (9% DV), 114 calories

31.Cooked Spinach

Boasting a long list of vitamins and nutrients, spinach consistently ranks at the top of the “super food” lists. Among other myriad nutrients, cooked spinach is an excellent source of iron. And since this leafy green is also loaded with vitamin C, your body will have no trouble absorbing all that iron. Spinach can be eaten raw, but cooking it first will provide greater amounts of iron, among other benefits.

Serving Size (1 cup), 6.4 milligrams of iron (36% DV), 41 calories.

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How To Maintain Your Weight Permanently?

MA Clinical Psychology, Bachelor of Arts (Psychology), Diploma in Hypnotherapy, Diploma in Naturopathy & Yogic Science (DNYS), Certificate in Naturopathy & Yoga
Psychologist, Nagpur
How To Maintain Your Weight Permanently?

Are you trying to lose weight?

Is losing weight difficult for you?

Does losing weight take a lot of time, money and energy?

Weight loss is the biggest epidemic in the world.

Unfortunately, traditional and most used methods of losing weight like dieting and exercise don’t work for almost everybody.

Even the weight that you lost by dieting and exercise is gained soon after you stop following the above-mentioned methods.

Why dieting and exercise don’t work?

By dieting you just reduce your intake and by exercising you just burn more calories. This is why when you stop following these two solutions, you automatically start gaining your weight back.

If food and exercise are only responsible for weight gain then:

  • Why there are people who don’t eat much but they are still fat and people who eat a lot but don’t get fat?
  • Why there are people who walk everyday and still they are fat, who have an active lifestyle but still they don’t lose weight and people, who have a sedentary lifestyle but they don’t get fat?

2-3 Medicines for every problem

Suppose a doctor gives the same medicines for every problem without even asking the symptoms and diagnosing. Would you consult such doctor? 

The same way weight gain has many causes which are needed to be identified 1st and the solution differs from person to person depending on the causes of the person's weight gain. 

  • About 80% overweight and obese people have found to be emotional eaters.
  • Food is the emotional pain killer.
  • Weight loss is more of a mental process. 
  • Exercise burns only 10% calories in your body while brain and stomach together burn 80% calories of your body.

So what is the solution?

  1. Habit formation for eating healthy food.
  2. Habit formation for avoiding fast/junk food.
  3. Habit formation for exercise and if exercise is not possible then training your mind so that whatever physical activity you do or you can do will become your exercise.
  4. Improving body metabolism so that it stores less fat and burns more fat.
  5. Stopping emotional eating so that you don’t eat more.
  6. Stress management.
  7. Improving lifestyle etc.

By this, you not only lose weight but also your quality of life increases, and your health improves. You also notice improvements in your career, work and relationships. And thus you lose weight permanently with this scientific method.

2544 people found this helpful

Apple Cider Vinegar

M.Sc - Dietitics / Nutrition
Dietitian/Nutritionist, Gurgaon


  1. Decrease cholesterol levels-  Apple cider vinegar increase HDL cholesterol and reduce LDL cholesterol and Triglycerides levels in our body.
  2. Lowers Blood Pressure-  Apple cider vinegar helps in decreasing blood pressure by inhibiting the enzyme responsible for constricting blood vessels.
  3. Improves Poly Cystic Ovarian Syndrome (PCOS) Symptoms- Apple Cider Vinegar helps in improving symptoms of PCOS. In a small study of women with PCOS who took vinegar for 90-110 days, 4 out of 7 women resumed ovulation, likely due to improved insulin sensitivity.
  4. Improves Metabolism- Apple Cider Vinegar increases enzyme AMPK in our body which increases fat burning and also decreases production of fat and sugar in the liver.
  5. Decreases Insulin Levels-  Apple cider vinegar reduces the ration of insulin to glucagon in our body, which favours fat burning.
6 people found this helpful

Sunday Recipe

BSc - Food & Applied Nutrition, MSc - Food & Applied Nutrition
Dietitian/Nutritionist, Faridabad
Sunday Recipe

Easy Breakfast Smoothie.. I make this up every morning. Simple, easy and effective for Weight Loss.


  • 1/2 cup strawberry 
  • 1/2 cup blueberry 
  • 1 medium banana 
  • 1/2 cup skimmed milk  
  • 1/2 cup curd 

Add all of these items to your blender and blend. If it’s too thick, add a little water.


4 people found this helpful

Weight Loss Diet

Ph.D - Ayurveda, MD - Ayurveda
Ayurveda, Delhi
Weight Loss Diet

Weight loss diet

  • Start the day with a glass of lemon juice or Grape fruit juice at 7.00 AM
  • Have tea with fiber biscuits at 7.30 or 8.00 AM
  • Heavy oil free breakfast at 8.00 or 8.30AM
  • Couple of biscuits with fresh fruit juice at 11.30 AM
  • Moderate lunch at 2.00 PM
  • Mid evening snack at around 4.30 or5.00 PM
  • Dinner at 8.00PM should be the lightest of all meals.

The timings may vary a bit depending on your working conditions but the approximate time gaps between two courses should be maintained. Avoid fat and oily food. Check with your dietician or doctor for the proper items for vegetarian and non vegetarian food.

  • Stay fit and healthy with proper diet under medical guidance.
  • While no single food represents the total answer for weight loss, research at the University of California Berkeley shows that there’s a type of juice that can offer a powerful boost to your weight loss efforts.
  • The lab tests at Berkeley suggest that grapefruit juice, which, over the years, has been in and out of favor as a weight loss food, can, in fact help take off pounds.
  • Along with some specific Herbal Safe Medicine the Weight Loss ocures bit fast.
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Table of Content

Black Beans
Nutritional Value of Black Beans
Nutritional facts Per 100 Grams
Vitamins and Minerals
Health Benefits of Black Beans
Helps in providing Healthy Bones
Helps in lowering of blood pressure
Helps in controlling diabetes
Helps in reducing the risks of heart disease
Helps in prevention of Cancer
Helps in maintaining a good digestive system
Helps in weight loss
Helps in enhancing fertility
Good for Pregnancy
Good for the Nervous System
Contains High Antioxidant
Helps in cure of Anaemia
Uses of Black Beans
Side-Effects & Allergies of Black Beans
Cultivation of Black Beans