Are Baked Beans Good For You

New Zealanders, on average, consume about 5.7 pounds of baked beans per person, per year. At the same time, most of them are not aware of the nutritional value of this incredible food. The beans are cooked with tomato sauce and when they are prepared in this way, they contain iron, protein, folic acid, lycopene and fiber.


Are Baked Beans Good For You
Photo by rawpixel.com from Pexels


Iron deficiency is one of the main health concerns in both poor and developing countries.

The maintenance of an iron balance is very important. This applies particularly to certain groups of people, such as children and adolescents, who need iron to learn and grow.

Women and adolescents require iron due to the demands of pregnancy and iron loss due to menstruation. Athletes need iron, as it affects their performance and vegetarians require iron in their diet without meat.

The iron in the meat is better absorbed than the iron in the legumes. Beans are a rich source of iron, but in order to improve their absorption, they must be eaten with the addition of vitamin C, which is found in orange juice or broccoli.

People who are on a meatless diet should try to supplement their iron by using iron-rich foods from plants. There is also a growing number of people who do not choose to eat meat once a week.


The beans are also ideal in this situation.
Beans are also a source of folic acid, which has many health benefits. It is recommended for women of childbearing age to use folic acid. The lack of folic acid can cause anemia. It is highly recommended for pregnant women to take folic acid to prevent certain neural defects of the baby.

Baked beans also have protein. Proteins are necessary for muscle building. Children require proteins for their growth. Athletes also need protein for muscle growth , recovery, repair and strength. While they are pregnant women need more protein. Foods with high amounts of protein are important for vegetarians.

Not all eight essential amino acids are found in baked beans, but a simple addition of a little wholemeal bread or an egg can provide everything that is required in a balanced diet.

It is interesting to mention that baked beans are free of saturated fats.

The three types of dietary fiber are found in baked beans. They are necessary for the proper function of the intestine.

The beans cooked in tomato sauce contain high levels of lycopene. It is an antioxidant. Antioxidants help fight against free radicals. Lycopene is what gives tomatoes their red color. It absorbs much better if it has been cooked.

It is recommended to eat about three cups of beans per week, increasing the amount little by little. The government agency approved the subsequent health claim: " A diet that has beans might facilitate scale back the chance of cardiovascular disease and sure kinds of cancer ."