17 Health Benefits of Navy Beans

Navy beans, also known as haricot beans, are loaded with health benefits. They are perhaps most famous for being commonly used in baked bean recipes; both Bush’s and Heinz baked beans use navy beans in their recipes. While navy beans are great to use in recipes, they are also tasty on their own. Below are some of the bean’s best health benefits, AKA, reasons why you should include more of this tasty little bean in your diet.


Health Benefits of Navy Beans

In this article, we will be discussing the health benefits of plain navy beans. There may be additional health benefits to adding other ingredients to the mixture, like adding tomato sauce and spices that are often added to baked beans. Other great information to know going into the article is that a serving size of navy beans is one cup (182 grams).


  1. Antioxidants

Navy beans are rich in antioxidants, which basically means that they help to keep your body safe from a number of different health complications by boosting your immune system. We say it often on this site because it’s true– the higher your immune system, the less likely you are to come down with a cold or another illness.

baked beans, navy beans, health benefits

The number of antioxidants, vitamins, and more will change vary on the recipe used for baked beans

  1. Copper

One mineral that navy beans are rich in is copper. Just one serving of navy beans has almost half of an adult’s daily recommended value of copper. Copper is important to the body because it helps to keep the metabolism running smoothly. When the metabolism is slowed, it can lead to weight gain. Eating enough beans may prevent that.


  1. Energy Boost

Navy beans, and most other legumes, are primarily made of carbohydrates. The carbohydrates in these beans are called “complex carbohydrates;” this means that the energy in them lasts longer than say, the energy you would get by eating a candy bar with the same amount of non-complex carbohydrates.


  1. Feel Fuller Longer

Another thing the complex carbohydrates do is help people to feel fuller and longer. This is also due to the high amounts of fiber in the beans, which will be discussed in more detail later. When you eat navy beans, you can feel fuller for a longer amount of time. These beans are a great snack or side dish for people who want to lose weight, as they are not likely to feel hungry after eating a serving.


  1. Fiber

The fiber content in navy beans is outstanding! One serving of navy beans has 68% of an adult’s daily recommended value of fiber. Fiber is most famous for being kind to the digestive system. Like copper, it helps with the metabolism, as well. Eating enough fiber can help to prevent both constipation and diarrhea.


  1. Folate

Navy beans also contain a high amount of folate– 64% of an adult’s recommended daily value. Folate is a vitamin, also known as vitamin B9. This wonderful vitamin does so many great things for the body that it should have an article of its own! Folate is most known for protecting infants still in the womb. Pregnant women should take in their fill of folate.

For those who are not pregnant or trying to be pregnant, you can still gain some wonderful health benefits from taking in enough folate. It also helps to improve both colon and heart health.



  1. Improve Heart Health

Speaking of heart health, it’s in part because of the folate that heart health is improved when you eat navy beans. The fiber, and several of the minerals, in the beans also contribute to the improvement in heart health. With improved heart heart, people are at a lower risk for a heart attack and stroke.


  1. Iron

Iron is another essential mineral that can be found in navy beans. A serving of these beans contains almost 25% of an adult’s daily amount of iron. Iron is most important for the blood’s health. Iron is used to make hemoglobin, which is an important ingredient in creating red blood cells. Without enough iron in the body, people can become anemic.


  1. Magnesium

Magnesium is possibly the most important mineral that is found in navy beans. While there is only enough magnesium to make up 23% of an adult’s daily value of the vitamin, it’s still important. Magnesium is used in many systems in the body. It helps to support bone health, muscle health, and nerve health. It also helps to produce protein within the body. Taking in enough magnesium can also help to boost the immune system.


  1. Manganese

One serving of navy beans has 42% of an adult’s daily value of this important mineral. Manganese is used within the body to make enzymes. Enzymes do a number of different things for the body. Like many of the other minerals on this list, they help to support a healthy metabolism and digestive system. They also contribute to the chemical reactions within individual cells.


  1. Memory Improvement

Navy beans also contain vitamin B1, also known as thiamin. This vitamin is essential to maintaining a strong memory. Taking in enough of this vitamin works to maintain and improve the memory. This is great news for anyone who is struggling with dementia, Alzheimer’s, or who just wants a better memory.

chocolate, candy, Alzheimer's

Dark chocolate is another food that can help to combat memory loss

  1. Phosphorus

Phosphorus is another important mineral that can be found in navy beans. This mineral helps to support healthy bones and teeth. Taking in enough phosphorus may help the bones from becoming brittle, which is a common problem in those who have osteoporosis.


  1. Protein

Navy beans are an excellent source of vegan protein. A single serving of navy beans contains 30% of an adult’s daily value of protein. As a bonus, legumes tend to be much cheaper than meat. So, if you want a cheap source of quality protein, then navy beans may just be the thing to try.


  1. Stabilize Blood Sugar Levels

High blood sugar levels can be lowered and regulated by the intake of fiber. Since there is a lot of fiber in navy beans, this means that eating these beans often enough can help to stabilize blood sugar levels. This is good news for everyone who enjoys the occasional bean, but especially for diabetics who often need to keep a close eye on their blood sugar levels.


  1. Healthy Skin

Skincare is the top beauty priority for many people. Who knew that one way to improve your skin’s look was by eating navy beans. This is because of the copper in the navy beans. Copper helps to produce collagen. Collagen is what makes the skin look younger. So, eating beans may help to restore a youthful glow and reduce the appearance of wrinkles.


  1. Regulate Blood Pressure

Blood pressure levels can often get out of hand when people have poor diets. Eating navy beans can help to reverse the damage. The beans are so useful because they have high levels of potassium and no sodium. This helps to lower high blood pressure levels over time.


  1. Potassium

Speaking of potassium, this mineral is also vital to the body, and you can get a small amount of it from navy beans. Potassium is used to keep the nerves and muscles in the body healthy. This mineral cannot only be found in navy beans, but also in other legumes, dairy products, eggs, and meat.

banana, fruit, dehydration

Bananas are famous for being high in potassium

Which of these health benefits do you appreciate most? Comment below!









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