Osteoporosis affects 10 million Americans, according to the National Osteoporosis Foundation, and almost 34 million others may be at risk. A disease of weakened bones, osteoporosis leaves you susceptible to bone breaks and fractures. A diet rich in calcium is particularly important to preventing the disease. And while kidney beans contain nutrients that are helpful to bone health, they contain another that may be detrimental.
About Osteoporosis
Osteoporosis is a condition of porous and weak bones. A diagnosis of osteoporosis means that even a simple fall could result in serious bone injury, especially to the wrists, spine and hips. The good news is that osteoporosis is preventable with good nutrition and a healthy lifestyle. Women over 50 are most at risk for developing osteoporosis.
Nutrients for Bone Health
Most of the calcium present in your body is in your bones. Required for bone strength and growth, adequate calcium intake, particularly in the growing teenage years, can have a significant impact on bone health later in life. The National Osteoporosis Foundation notes that 85 to 90 percent of bone mass is acquired by age 18 to 20. Calcium recommendations are 1,000 mg per day in adult men and women, increasing to 1,200 mg after age 50. From 9 to 18 years, 1,300 mg of calcium per day is recommended. Vitamin D helps promote calcium absorption, and though it's not found naturally in many foods, it is often added to fortified milk.
Calcium and Vitamin D in Kidney Beans
Kidney beans contain some calcium and so may help reduce the risk for osteoporosis. One cup of canned kidney beans provides 64 mg of calcium. This is a small amount compared to calcium-rich foods such as milk; one cup of nonfat milk provides 304 mg. You would have to eat many servings of kidney beans to meet daily calcium requirements. They also contain a lot of healthy fiber and vitamin C. Kidney beans contain no vitamin D.
Kidney Beans and Phytates
Another substance called phytic acid, or phytates, is present in legumes, including kidney beans. The phytic acid content in kidney beans is 1.17 percent, less than navy beans, which likely contain the most phytic acid. Phytates may reduce the absorption of calcium by bones and may increase your risk for osteoporosis. The National Osteoporosis Foundation says you can reduce phytate content by soaking beans in water for a few hours before cooking them in fresh water.
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