Navy beans are a small, white legume that originated in North and South America, where Native Americans cultivated them as a food source as far back as 6,000 B.C. Today, navy beans primarily grows in Wisconsin, Minnesota and North Dakota. Like many legumes, navy beans are a nutritionally rich food source that provide a variety of dietary benefits.
Protein and Fat
A 1-cup serving of navy beans provides 19.7 g protein, or 39 percent of the 50-g Department of Agriculture recommended daily value (DV). The beans also contain 1.1 g fat, or 2 percent of the DV, 0.3 g saturated fat and no cholesterol. Navy beans provide a healthy substitute for meat and poultry, which do contain fat and cholesterol, contributors to cardiovascular disease.
Fiber
The fiber content in 1 cup of navy beans is 13.4 mg, or 54 percent of the DV. Fiber in the diet absorbs excess cholesterol in the intestines, reducing blood triglyceride levels and cardiovascular disease risk. It also increases the body's rate of elimination, reducing the exposure of healthy cells to toxic byproducts of metabolism that contribute to disease development and premature aging.
Minerals
Navy beans are a concentrated source of your daily mineral requirements. The minerals in 1 cup of navy beans include 123 mg of calcium, or 12 percent of the DV; 4.9 mg of iron, or 27 percent of the DV; 123 mg of magnesium, or 31 percent of the DV; 351 of phosphorus, or 35 percent of the DV; 755 mg of potassium, or 22 percent of the DV; 2 mg of zinc, or 13 percent of the DV; and 15 micrograms of selenium, or 21 percent of the DV.
Vitamins
The vitamin content in 1 cup of navy beans provides 1.8 mg of vitamin C, or 3 percent of the DV; 162 micrograms of folic acid, or 40 percent of the DV; and 0.3 mg vitamin B-6, or 15 percent of the DV. Vitamin C is an important nutrient needed for gum health and the healing of wounds and blood vessel walls. Folic acid is crucial for cell division important for fetal development. Vitamin B-6 synthesizes neurotransmitters essential for proper nerve function.
Sodium
The sodium content in 1 cup of navy beans is 1,174 mg sodium, or about 50 percent of the recommended limit. A high-sodium diet often causes high blood pressure and may lead to a deficiency in potassium. Monitoring sodium intake is crucial for health and is particularly relevant when consuming canned beans, which tend to include a high level of sodium for purposes of preservation.
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