Friday 6 December 2013

Affordable Sources of Calcium Rich Foods: Beans and Peas








Beans can be beneficial for those who want to lose a few pounds but are worried about not getting enoughCalcium rich foods in their diet. This food group can be a great substitute for other sources of Calcium without the worry of gaining weight. Beans contain relatively high amounts of fiber and water, says D. Blatner, RD. The fiber and water content of beans can help make a person feel full for longer periods of time because these substances are digested at a much slower rate than meat according to M. Brick.

In order to benefit the most from beans, it is recommended for beans to be steamed for not longer than 5 minutes according to The World’s Healthiest Foods. This is to make sure that the Calcium and other nutrient content of beans are retained.
Peas on the other hand are sweet tasting small round seeds that contain Calcium. Much like beans, peas are also great for those who are on a diet because these contain low amounts of fat. Aside from Calcium, they also contain significant amounts of omega-3 fats, Vitamin K, Manganese, Vitamin C, fiber and Vitamin B1.
Peas may also have antioxidant and anti-inflammatory properties according to The World’s Healthiest Foods. The antioxidant properties of these vegetables may help protect the body from damage caused by free radicals. Its anti-inflammatory effect may help alleviate signs and symptoms associated with inflammation such as swelling, redness and pain.
Beans and peas are relatively cheap and affordable which makes these good alternatives to other more expensive sources of Calcium rich foods. Aside from being a good source of Calcium, beans and peas have long been recognized for their medicinal and healing properties.
These vegetables may help lower cholesterol that can help prevent the occurrence of various medical conditions. Aside from their ability to lower cholesterol levels, beans and peas have been proven to help fight certain types of cancer.
Navy beans, soybeans, pinto beans, garbanzo beans, black beans, lentils, black-eyed peas and split peas are examples of beans and peas which are good sources of Calcium rich foods.
Navy beans are small, creamy white beans which can be a good source of Calcium rich foods. They contain as much as 140 mg of Calcium. Navy beans do not only provide a good amount of Calcium, but they are also a great source of fiber which can considerably help decrease the risk of colon cancer. These beans are also fat free which is great for those who are on a diet.
Soybeans are also a good source containing 130 mg of Calcium. These beans were originally found in East Asian countries but now have also gained popularity in countries such as Brazil.
Pinto beans are beige in color with reddish splashes making them very distinct. They are also a good source of Calcium rich foods which can provide approximately 100 mg of Calcium. Pinto beans are available throughout the year, be it dried pinto beans or canned pinto beans.
Garbanzo beans, also known as chickpeas, are a round, pale cream colored bean which is most regularly used in various Mediterranean cuisines. Garbanzo beans have a light and buttery flavor to them making them a great addition to any cuisine that needs an extra punch of nutrition. Garbanzo beans are good sources of Calcium rich foods with approximately 95 mg of Calcium.
Black beans are also good sources of Calcium rich foods which amount to about 60 mg of Calcium. Black beans can easily be added to soups and tacos making them extra nutritious. Aside from being good sources of Calcium, black beans are also packed with fibers and proteins.
Lentils are relatively easier to prepare when compared to other types of beans making them a popular choice. They contain 50 mg of Calcium and are available throughout the year.
Black-eyed peas are white beans with a black dot in the middle. 1 cup of these beans can provide approximately 42 mg of Calcium and they only contain 70 calories making them a great choice for those who are on a diet. Aside from Calcium, black-eyed peas also contain potassium and zinc.
Split peas may not be one of the top sources of Calcium rich foods, but they still contain approximately 20 mg which may not look a lot though they are still a good source that can definitely add a measurable amount of Calcium to your diet.
In order to benefit the most from beans, it is recommended for beans to be steamed for not longer than 5 minutes according to The World’s Healthiest Foods. This is to make sure that the Calcium and other nutrient content of beans are retained. Peas on the other hand are sweet tasting small round seeds that contain Calcium. Much like beans, peas are also great for those who are on a diet because these contain low amounts of fat. Aside from Calcium, they also contain significant amounts of omega-3 fats, Vitamin K, Manganese, Vitamin C, fiber and Vitamin B1. Peas may also have antioxidant and anti-inflammatory properties according to The World’s Healthiest Foods. The antioxidant properties of these vegetables may help protect the body from damage caused by free radicals. Its anti-inflammatory effect may help alleviate signs and symptoms associated with inflammation such as swelling, redness and pain. Beans and peas are relatively cheap and affordable which makes these good alternatives to other more expensive sources of Calcium rich foods. Aside from being a good source of Calcium, beans and peas have long been recognized for their medicinal and healing properties. These vegetables may help lower cholesterol that can help prevent the occurrence of various medical conditions. Aside from their ability to lower cholesterol levels, beans and peas have been proven to help fight certain types of cancer. Navy beans, soybeans, pinto beans, garbanzo beans, black beans, lentils, black-eyed peas and split peas are examples of beans and peas which are good sources of Calcium rich foods. Navy beans are small, creamy white beans which can be a good source of Calcium rich foods. They contain as much as 140 mg of Calcium. Navy beans do not only provide a good amount of Calcium, but they are also a great source of fiber which can considerably help decrease the risk of colon cancer. These beans are also fat free which is great for those who are on a diet. Soybeans are also a good source containing 130 mg of Calcium. These beans were originally found in East Asian countries but now have also gained popularity in countries such as Brazil. Pinto beans are beige in color with reddish splashes making them very distinct. They are also a good source of Calcium rich foods which can provide approximately 100 mg of Calcium. Pinto beans are available throughout the year, be it dried pinto beans or canned pinto beans. Garbanzo beans, also known as chickpeas, are a round, pale cream colored bean which is most regularly used in various Mediterranean cuisines. Garbanzo beans have a light and buttery flavor to them making them a great addition to any cuisine that needs an extra punch of nutrition. Garbanzo beans are good sources of Calcium rich foods with approximately 95 mg of Calcium. Black beans are also good sources of Calcium rich foods which amount to about 60 mg of Calcium. Black beans can easily be added to soups and tacos making them extra nutritious. Aside from being good sources of Calcium, black beans are also packed with fibers and proteins. Lentils are relatively easier to prepare when compared to other types of beans making them a popular choice. They contain 50 mg of Calcium and are available throughout the year. Black-eyed peas are white beans with a black dot in the middle. 1 cup of these beans can provide approximately 42 mg of Calcium and they only contain 70 calories making them a great choice for those who are on a diet. Aside from Calcium, black-eyed peas also contain potassium and zinc. Split peas may not be one of the top sources of Calcium rich foods, but they still contain approximately 20 mg which may not look a lot though they are still a good source that can definitely add a measurable amount of Calcium to your diet.



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