are navy beans high in iron?
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Just one-half cup of navy beans, for example, provides more than 10 percent of the daily iron requirement for women. But while beans are rich in iron, they also contain compounds called phytates that reduce iron absorption. Phytates are antioxidants and they may have important health benefits.
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Share on Pinterest Navy beans contain 10.5 g of fiber per 100 g and are also high in protein. Legumes are fiber-rich plant-based foods that include beans, lentils, and peas. Beans are a good source of fermentable fibers.
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['Red meat, pork and poultry.', 'Seafood.', 'Beans.', 'Dark green leafy vegetables, such as spinach.', 'Dried fruit, such as raisins and apricots.', 'Iron-fortified cereals, breads and pastas.', 'Peas.']
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They're very rich in many different nutrients, including magnesium. For instance, a 1-cup serving of cooked black beans contains an impressive 120 mg of magnesium, which is 30% of the RDI (17). Legumes are also high in potassium and iron and a major source of protein for vegetarians ( 18 ).
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Red beans — including small red beans and dark red kidney beans — are a good source of iron, phosphorus and potassium. They're also an excellent low-fat source of protein and dietary fiber. Red beans also contain phytonutrients.
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All shellfish is high in iron, but clams, oysters, and mussels are particularly good sources. For instance, a 3.5-ounce (100-gram) serving of clams may contain up to 3 mg of iron, which is 17% of the DV ( 3 ).
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Have iron-rich foods, such as red meat, fish, poultry, beans, spinach, iron-fortified cereals or raisins.
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Black beans are a great, healthy addition to your diet! Rich in iron and fiber, plus packed with protein and low in fat, black beans can help keep you full for long periods of time. Black beans also contain key minerals and vitamins that contribute to maintaining bone strength and support heart health.
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High mineral beans include white beans, soy beans, chickpeas (garbanzo), and kidney beans. Dark leafy greens are a top source for 6 of 8 essential minerals. These include calcium, copper, iron, potassium, magnesium, and zinc. Dark leafy greens are a great low-calorie addition to any meal.
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Share on Pinterest Black beans are high in protein and fiber. The iron, phosphorus, calcium, magnesium, manganese, copper, and zinc in black beans all contribute to building and maintaining bone structure and strength.
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Vitamins and Minerals Pinto beans are a good source of several other micronutrients. Per 1-cup serving: Iron: 20% RDI. Magnesium: 20% RDI.
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['Beans.', 'Beef.', 'Broccoli.', 'Breakfast cereals (iron-enriched)', 'Chicken.', 'Collards.', 'Ham.', 'Raisins.']
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Navy beans were enjoyed for centuries by the Mandan people of modern-day North Dakota. The plants will typically grow to around 2' tall, producing many 5” pods that will yield 5 or 6 seeds each.
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Navy beans should be soaked in cool water for eight hours. For best results, use a large bowl or pan. You must refrigerate the beans while they soak, otherwise they will ferment. By soaking the beans prior to cooking, you will shorten the cooking time.
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Great northern beans and navy beans both fall in the category of white beans. Although the great northern bean is slightly larger than the navy bean, they are used almost interchangeably in a number of soups, stews, purees, ragouts, dips and other bean dishes.
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Pinto beans contain important vitamins, minerals, protein, and fiber. In particular, they boast plenty of thiamine, iron, magnesium, potassium, and phosphorus.
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Iron-fortified cereal and a glass of iron-fortified orange juice. Strawberries with low-fat yogurt and a handful of pumpkin and sunflower seeds. Tea and coffee inhibit iron absorption, and people should not drink them with meals.