Pinto beans, or Phaseolus vulgaris, are a common type of bean that originated in Peru. In Spanish, the name means “painted,” which refers to the beans' mottled appearance. Pinto beans are an inexpensive food and an excellent source of fiber and protein, as well as a good source of certain vitamins and minerals. Your body needs minerals for bone strength, muscle contraction and relaxation, enzyme formation and cardiovascular health. Consult with a nutritionist about the benefits of eating pinto beans and the best methods of cooking them.
Like most other beans, pinto beans are excellent sources of cholesterol-lowering soluble fiber and plant-based protein. The protein in pinto beans and other common beans is incomplete, which means it is missing at least one essential amino acid your body cannot synthesize. This is why pinto beans are traditionally combined with brown rice or corn tortillas, which makes all the essential amino acids available. In terms of minerals, pinto beans are an excellent source of molybdenum and a good source of manganese, phosphorus, magnesium, potassium, iron and copper.
One cup of pinto beans contains more than 170 percent the daily recommended amount, or RDA, of molybdenum, according to “The Nutribase Complete Book of Food Counts.” Molybdenum helps to metabolize fats and carbohydrates. It also aids in mobilizing iron from your liver, which can prevent anemia, and it may help prevent tooth decay.
Manganese and Phosphorus
Pinto beans are a very good source of manganese. This trace mineral is essential for enabling an enzyme called superoxide dismutase, which disarms free radicals produced within the mitochondria, or energy centers, of your cells. One cup of pinto beans contains almost 40 percent of the RDA of manganese. Phosphorus is important for the formation of bones and teeth, and plays a role in your body's utilization of carbohydrates, fats and protein. Phosphorus is also necessary for muscle contraction, heartbeat regularity, kidney function and nerve conduction.
Magnesium and Potassium
Pinto beans are a good source of magnesium, which is essential for bone structure and strength, muscle relaxation and cardiovascular health. Magnesium acts as a calcium channel blocker, which leads to better blood flow, according to the book “Human Biochemistry.” Potassium is an important electrolyte needed for nerve transmission and muscle contraction and for maintaining normal blood pressure. One cup of pinto beans contains just over 20 percent of the RDA for both magnesium and potassium.
Iron and Copper
Pinto beans are a reasonable source of iron and copper. Iron is important for the formation of hemoglobin, which exists in red blood cells and transports oxygen. Copper is also needed to activate superoxide dismutase, an antioxidant enzyme, and is necessary for the function of lysyl oxidase, an enzyme involved in providing flexibility to blood vessels, bones and joints.
- The Nutribase Complete Book of Food Counts; Art Ulene
- Human Biochemistry; Charles Dreiling
- Pinto Beans image by Travelfish from Fotolia.com