black beans

blackbeansistockphoto

PRIMARY MICRO NUTRIENTS	Copper, Iron, Magnesium, Molybdenum, Manganese, Phosphorus, Potassium, Zinc, Vitamin B1, Folate
SECONDARY MICRO NUTRIENTS	Vitamin B2, B3, B5, B6, Vitamin K, Calcium
NUTRITIONAL HIGHLIGHTS	Outstanding source of Folate (which lowers levels of homocysteine
FUNCTIONAL BENEFITS	Anti-cancer: especially breast cancer Fiber: increase fecal bulk, increase fecal water content, decrease intestinal transit time reduce blood cholesterol and triglyceride levels improve blood sugar and glucose intolerance, increase insulin sensitivity, prevents blood sugar levels rising too rapidly Heart health due to nutrients Anti-oxidant protection Anticancer Diuretic Used for low backache, knee pain, involuntary seminal emission, and infertility Black bean juice is effective for hoarseness, laryngitis, kidney stones, bed wetting, urinary difficulty, and hot flashes of menopause.
CHINESE MEDICAL QUALITIES	warming thermal nature; sweet flavor builds yin fluids and blood
NOTES	One pot pressure cooking: Dry cooking time:20-25 minutes in enough water to fully submerge the beans Soaked cooking time:6-8 minutes in enough water to fully submerge the beans
ADVICE and DANGERS	allergy food purines large amounts oxalate (kidney stones)

		RDA	Black beans, boiled		1 cup = 172.0g
Nutrient	Unit		per 100 g	%RDA	1 cup = 172.0g	%RDA
Water	g		65.74		113.07
Energy	kcal	2600.0	132	5.1%	227	8.7%
Protein	g	90.0	8.86	9.8%	15.24	16.9%
Total lipid (fat)	g	87.0	0.54	0.6%	0.93	1.1%
Carbohydrate, by difference	g	224.0	23.71	10.6%	40.78	18.2%
Fiber, total dietary	g		8.7		15
Sugars, total	g		0.32		0.55
Minerals
Calcium, Ca	mg	1000.0	27	2.7%	46	4.6%
Iron, Fe	mg	8.0	2.1	26.3%	3.61	45.1%
Magnesium, Mg	mg	420.0	70	16.7%	120	28.6%
Phosphorus, P	mg	700.0	140	20.0%	241	34.4%
Potassium, K	mg	470.0	355	75.5%	611	130.0%
Sodium, Na	mg		1		2
Zinc, Zn	mg	11.0	1.12	10.2%	1.93	17.5%
Copper, Cu	mg	0.9	0.209	23.2%	0.359	39.9%
Manganese, Mn	mg	2.3	0.444	19.3%	0.764	33.2%
Selenium, Se	Âµg	55.0	1.2	2.2%	2.1	3.8%
Vitamins
Vitamin C, total ascorbic acid	mg	90.0	0	0.0%	0	0.0%
Thiamin	mg	1.2	0.244	20.3%	0.42	35.0%
Riboflavin	mg	1.3	0.059	4.5%	0.101	7.8%
Niacin	mg	16.0	0.505	3.2%	0.869	5.4%
Pantothenic acid	mg	5.0	0.242	4.8%	0.416	8.3%
Vitamin B-6	mg	1.7	0.069	4.1%	0.119	7.0%
Folate, total	Âµg	400.0	149	37.3%	256	64.0%
Choline, total	mg		32.6		56.1
Vitamin B-12	Âµg	2.4	0	0.0%	0	0.0%
Vitamin A, IU	IU	5000.0	6	0.1%	10	0.2%
Vitamin E, total	mg	15.0	0.87	5.8%	1.5	10.0%
Vitamin D	IU	600.0	0	0.0%	0	0.0%
Vitamin K (phylloquinone)	Âµg	120.0	3.3	2.8%	5.7	4.8%
Lipids
Fatty acids, total saturated	g		0.139		0.239
Fatty acids, total monounsaturated	g		0.047		0.081
Fatty acids, total polyunsaturated	g		0.231		0.397
Cholesterol	mg		0		0
Amino Acids
Tryptophan	g		0.105		0.181
Threonine	g		0.373		0.642
Isoleucine	g		0.391		0.673
Leucine	g		0.708		1.218
Lysine	g		0.608		1.046
Methionine	g		0.133		0.229
Cystine	g		0.096		0.165
Phenylalanine	g		0.479		0.824
Tyrosine	g		0.25		0.43
Valine	g		0.464		0.798
Arginine	g		0.549		0.944
Histidine	g		0.247		0.425
Alanine	g		0.372		0.64
Aspartic acid	g		1.072		1.844
Glutamic acid	g		1.351		2.324
Glycine	g		0.346		0.595
Proline	g		0.376		0.647
Serine	g		0.482		0.829

RDA – Recommended Dietary Amount recommendations are based upon calculations for a 40 year old very active man that I have adapted from USDA’s Dietary Intake Guidelines. Using this link you can make your own calculations

Adapted from:

Murray, M. (2005). Encyclopedia of Healing Food. New York, N.Y.: Atria Books

Pitchford, P. (2002). Healing With Whole Foods: Asian Traditions and Modern Nutrition, North Atlantic Books

USDA food database: http://ndb.nal.usda.gov/ndb/

WH Foods

Dr Axe

Healthline