Lentils and Beans
Lentils and beans are high in protein, fiber, and micronutrients. They are also stacked with lots of zinc, iron, potassium, and magnesium. Some varieties come with a reasonable amount of calcium.
However, winged beans offer the highest amount of calcium with 24% of the RDI. Also, white beans are a rich source of calcium with a cup of cooked white beans delivering 13% of the RDI. [10]
Other varieties of lentils and beans come with fewer amounts, ranging from about 4% to 6% of the RDI per cup. Remarkably, beans are among the few plant-rich diets known to offer lots of impressive health benefits. Studies linked beans to lower LDL (bad) cholesterol levels and mitigate your risk of type II diabetes.
