Kidney beans are a protein-rich legume, rich in carbohydrates and an excellent source of dietary fiber. Like other starchy beans, they are high in many minerals essential for human health, such as molybdenum, manganese, iron, phosphorus and copper. In addition to these minerals, kidney beans are a source of several vitamins, including vitamin B1 also known as thiamin, folate and vitamin K.
Vitamin B1
One cup of kidney beans, cooked, contains 0.28 mg of vitamin B1 or thiamin, meeting nearly 19 percent of the Recommended Daily Value, or DV, for this nutrient. Vitamin B1 is essential for proper nervous system, heart and muscle function, according to the National Institutes of Health. In addition, vitamin B1 helps the body process carbohydrates--acting as a co-enzyme for converting food into energy for cells to use. In other words, an important role of this nutrient is in carbohydrate metabolism; or converting sugar and starches into energy.
Folate
Starchy beans and leafy greens are rich in folate and kidney beans are no exception. A cup of cooked kidney beans provides about 229 micrograms, or mcg, of folate, meeting over 50 percent of the DV, which is 400 mcg daily. Folate is needed to make RNA and DNA, which are the building blocks of cells as well as to form red blood cells. Folate is essential for proper function of the fat-soluble vitamins; aids in the digestion of proteins; improves circulation; is necessary for a healthy pregnancy; and may reduce the risk of developing certain types of cancers and coronary heart disease.
Vitamin K
One cup of cooked kidney beans provides nearly 15 mcg of vitamin K, meeting 18.5 percent of the DV. According to the Colorado State University Extension website, one of the most important functions of vitamin K is that it plays an essential role in normal blood clotting. Without enough vitamin K, hemorrhaging may occur.
There are three vitamin K-dependent proteins that play an important role in bone health. These proteins are involved in bone mineralization, facilitate normal bone growth and development, increase bone density and decrease the risk of bone fractures.
References
- World's Healthiest Foods: Kidney Beans
- Institutes of Medicine: Dietary Reference Intake Tables: Vitamins
- National Institutes of Health, Medline Plus: Vitamin B1 Functions
- National Institutes of Health, Office of Dietary Supplements: Folic Acid Fact Sheet
- Colorado State University Extension: Fat-Soluble Vitamins
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