Red Kidney Beans (Rajma)

Rajma are commonly known as the kidney beans. This exclusive bean is shaped as a kidney and possesses a strong flavor together with powdery texture. Rajma are known widely for their musky aroma and strong nutty flavor. Rajma is very popular and a special preparation of the Punjabi cuisine. Rajma goes very well with rice. Rajma beans are completely loaded with proteins and amino acids, in addition it has carbohydrates and dietary fibers both insoluble and soluble, fatty acid, and minerals like molybdenum, magnesium, potassium, copper, iron, phosphorous, sodium, and Vitamins like Vitamin B complex constituent, Vitamin K and traces of vital vitamins, minerals, and antioxidants.Now, let’s look at the kidney beans nutrition facts for a better understanding about its health benefits.
Nutrients Percentage of RDA
Calories 127
Total Fat (0.5 g) 0%
Saturated fat (0.1g) 0%
Polyunsaturated fat (0.3g)
Monounsaturated fat (0g)
Cholesterol (0 mg) 0%
Sodium (1 mg) 0%
Potassium (405 mg) 11%
Total Carbohydrate (23g) 7%
Dietary fiber (6g) 24%
Sugar (0.3g)
Protein (9g) 18%
Vitamin A 0%
Vitamin C 2%
Calcium 3%
Iron 12%
Vitamin D 0%
Vitamin B-6 5%
Vitamin B-12 0%
Magnesium 10%
Amount Per 100 grams

Weight Loss and Health Benefits:- Red kidney beans are highly rich in fiber, protein and complex carbohydrates that stabilize blood sugar levels. It is advised to consume red kidney beans in case of insulin resistance, hypoglycemia and diabetes. Stable blood sugar levels help to release less insulin by the pancreas. This promotes fat storage in your body and keeps the insulin levels low to maintain a healthy weight. Migraine:- Folate in kidney beans can be useful to improve memory. Kidney beans contain magnesium that can prevent migraine headaches and stabilizes high blood pressure. Zinc:- Kidney beans contain zinc or vitamin B6. This mineral helps in tissue growth and repairs damaged skin and hair. Zinc is also found in the retina of eye that helps in fending off macular degeneration. Vitamin B6 can also prevent age-related memory loss and hair fall. Irritable Bowel Syndrome:- Kidney beans have many health benefits including cure for ‘Irritable Bowel Syndrome’ (IBS). The fiber in kidney beans can lower the discomfort from IBS. Vitamin C:- Kidney beans have vitamin C. It helps in producing collagen of cartilage. This vitamin c can also prevent and cure arthritis and lead to healthy skin and hair. Vitamin C has also shown a positive result in lowering the risk of macular degeneration. Niacin:- Kidney beans are a rich source of niacin that can cure cataracts. They are a good source of magnesium that provides many health benefits especially for migraine sufferers. Calcium:- Kidney beans are a good non-dairy source of calcium that helps to maintain strong bones and fight against PMS symptoms. Kidney beans contain quercetin, an anti-inflammatory antioxidant, which can cure and prevent arthritis and memory loss.


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