Pinto beans are small, but very impressive as they nutrient-rich, low fat and an excellent source of protein and fiber. They also called the mottled beans because of their mottled appearance. It seems as if someone has painted them, hence their name "pinto," which in Spanish means, "painted." These beans have a wide range of benefits, which are explained below.

1. Rich in Protein

Protein is essential for every function of the body and help to repair and regenerate the cells as well. It is also useful in managing the weight because it gives the feeling of fullness and helps prevent hunger and overeating. The average daily requirement of protein is 46 grams for women and 56 grams for men.  The rich protein content in pinto beans makes them a good alternative to meat or dairy products, which are often higher in calories due to the presence of saturated fat. A one cup serving provides about 30 percent of the recommended daily value of protein.

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2. Provide Dietary Fiber

One cup of cooked pinto beans provides about 60 percent of the recommended daily value of fiber. Women should consume 21 - 25 grams of fiber each day, while men should get 30 - 38 grams. Foods rich in fiber prevent rapid rises of blood sugar levels after a meal. These mottled beans help to stabilize blood sugar even as they provide a steady flow of energy. This makes them ideal for preventing and protecting from diabetes. Also, insoluble fiber increases stool bulk, which helps avoid digestive disorders such as irritable bowel syndrome and constipation. The high fiber content additionally helps to lower blood cholesterol. Fiber rich food reduces the chances of developing hemorrhoids and diverticular disease.

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3. Help with Energy Production Plus Antioxidant Defenses

Pinto beans are a very good source of manganese and a good source of copper, the two minerals that are for a key oxidative enzyme called superoxide dismutase, which destroys free radicals produced within the mitochondria. Copper is necessary for the activity of lysyl oxidase enzyme, which helps cross-linking of collagen and elastin, which is required for flexibility in blood vessels, bones and joints. Pinto beans are also the source of iron along with the above-mentioned copper, both of which are vital for hemoglobin. Though it is composed mostly of iron, its synthesis relies on copper that is without copper, iron cannot be properly utilized in hemoglobin.

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4. Accommodative to Sulfites Sensitive

Sulfites are a type of preservative commonly added to prepared foods like salads and salad bars. People who are sensitive to sulfites, have insufficient molybdenum in their body detoxify them. Sulfite sensitivity causes rapid heartbeat, headache or disorientation. Pinto beans are an excellent source of the trace mineral, molybdenum, an integral component of the enzyme sulfite oxidase, which is responsible for detoxifying sulfites.

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5. Promotes Healthy Memory

Pinto beans also contain vitamin B, which is not contributes for energy production, but also has important brain cell/cognitive function. It helps in the synthesis of acetylcholine, which is an important neurotransmitter required for memory. Vitamin B1 deficiency leads to a declined mental function and causes the Alzheimer's disease. One cup of the beans provides about 20 percent of the recommended daily value for vitamin B1.

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6. Healthy for Heart

Pinto beans contain magnesium and folate, which are very important for a healthy heart. Magnesium helps to prevent build-up of calcium deposits in the blood, relaxes the blood vessels, both of which improve blood flow in the body. Magnesium also enhances the distribution of oxygen and required nutrients to the heart and body. Magnesium deficiency increases the risk of heart attacks. Folate reduces the occurrence of homocysteine in the blood, which in high levels increases the risk heart problems.

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7. Potassium

Potassium in the body helps to stabilize blood pressure and therefore support a heart health. It also is vital for nerve transmissions. Additionally, as an electrolyte, they help the body maintain the right balance of fluids. Pinto beans are one of the richest legume sources of potassium. One cup provides about 800 micrograms of this mineral.

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One cup of pinto beans provides more than 20 percent of the recommended dietary allowance of six vitamins and minerals, so adding them to the diet in a variety of creative and tasty ways allows to access its nutrients. 

Legumes as a family are very healthy, one can have them in various combinations to suit their palate, click here to know more