Other types of beans contain good amounts of iron as well. White, lima, red kidney and navy beans closely follow soybeans, offering 4.4–6.6 mg of iron per cup cooked, or 24–37% of the RDI ( 8, 9, 10, 11 ). However, chickpeas and black-eyed peas have the highest iron content.
Pinto beans do have a good bit of iron. One cup of cooked pinto beans provides a young woman with about twenty-five percent of her daily iron requirement. However, pinto beans (and all beans) have a substance called phytic acid which reduces your absorption of iron from the pinto beans.
Which legumes are rich in iron?
Summary: Beans, peas and lentils are rich in iron. These legumes also contain good amounts of protein, fiber, vitamins, minerals and beneficial plant compounds that may reduce your risk of various diseases.
What are some good sources of iron in food?
Other legumes also provide good iron sources. A 1 cup serving of boiled black-eyed peas provides 1.8 mg of iron and a 1 cup serving of boiled lentils provides 6.6 mg of iron. A 1-cup serving of boiled black or pinto beans provides 3.6 mg of iron.
Why do beans make you gassy?
Oligosaccharides in beans make it all the way to the large intestine undigested. Bacteria in the large intestine finally feed on these sugars. Doing so causes fermentation (a chemical breakdown) and the production of gas. We release that gas as flatulence .
Why do beans give people gas?
Beans (legumes) cause gas because they contain a particular sugar, called an oligosaccharide, that the human body can not break down fully. Oligosaccharides are large molecules.
To prevent gas that is caused by eating beans or other foods, the oligosaccharides must be broken down before they reach the large intestine and become food for the resident bacteria that live there. There is an enzyme that breaks down oligosaccharides, called alpha-galactosidase.
Why can’t I Digest beans?
The reason why people have problems digesting beans is that we lack the alpha-galactosidase enzyme in our digestive tract. This enzyme breaks down indigestible oligosaccharides into smaller components so they can be digested. For many years, people have taken a product called Beano, which contains alpha-galactosidase to help prevent gas from beans.
This is because the human body actually does not produce the enzyme that breaks down oligosaccharides. Oligosaccharides in beans make it all the way to the large intestine undigested. It is the bacteria in the intestine that finally breaks down these sugars. Doing so causes fermentation and the production of gas that we release as flatulence.