In one study, a high fiber diet containing beans was shown to be as effective as a low carb diet for weight loss ( 22). They’re very high in soluble fiber, which can increase feelings of fullness and reduce calorie intake ( 21). Legumes can also decrease heart disease risk for people with metabolic syndrome ( 17, 18, 19, 20).Īdditionally, legumes may help you lose weight. What’s more, studies have shown that beans and other legumes can reduce inflammation in people with diabetes. Legumes are also a good source of folate, magnesium, and potassium. In fact, a half-cup (86-gram) serving of cooked black beans provides around 1.8 grams of iron, or 10% of the DV ( 80). One cup (198 grams) of cooked lentils contains 6.6 mg, which is 37% of the DV ( 16).īeans like black beans, navy beans, and kidney beans can all help easily bump up your iron intake. They’re a great source of iron, especially for vegetarians. Some of the most common types of legumes are beans, lentils, chickpeas, peas, and soybeans. Shellfish is also rich in many other nutrients and may increase HDL (good) cholesterol levels in your blood. SUMMARYĪ 3.5-ounce (100-gram) serving of clams provides 17% of the DV for iron.
In fact, all shellfish is high in nutrients and has been shown to increase the level of heart-healthy HDL cholesterol in your blood ( 5).Īlthough there are legitimate concerns about mercury and toxins in certain types of fish and shellfish, the benefits of consuming seafood far outweigh the risks ( 6). The iron in shellfish is heme iron, which your body absorbs more easily than the non-heme iron found in plants.Ī 3.5-ounce serving of clams also provides 26 grams of protein, 24% of the DV for vitamin C, and a whopping 4,125% of the DV for vitamin B12. However, the iron content of clams is highly variable, and some types may contain much lower amounts ( 4). All shellfish is high in iron, but clams, oysters, and mussels are particularly good sources.įor instance, a 3.5-ounce (100-gram) serving of clams may contain up to 3 mg of iron, which is 17% of the DV ( 3).
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