4. Beans
No matter what type of bean you choose, each tiny package is bursting with a rich array of nutrients. Beans are an incredibly rich source of folate, fiber, tryptophan, protein, iron, magnesium, and potassium, and they've been linked to a reduced risk of type 2 diabetes, high blood pressure, and breast cancer.
Hands-down one of the best food sources of fiber you can find, one cup of cooked pinto beans contains nearly 15 grams of fiber (along with a score of other essential nutrients) -- but you'll find plentiful fiber in all bean varieties. Fiber is a wonder nutrient that fills you up, regulates digestion, lowers LDL ("bad") cholesterol, helps control weight, and has a preventive effect on diabetes and heart disease. Women's risk of heart disease increases significantly with menopause.
Potassium is vital to the health of every type of cell in our bodies, and you can find good amounts of this mineral in lima, pinto, and kidney beans. Potassium plays an essential part in bone strength, muscle function, and nerve function. Numerous studies have shown a positive link between dietary potassium intake and bone mineral density in pre-, peri- and postmenopausal women, suggesting an important role in preventing osteoporosis in all women. In addition, the Nurses' Health Study, which recorded data from 91,731 female participants over a 12-year period, found that women with the highest dietary potassium intake were only 65 percent as likely to develop symptomatic kidney stones as compared to their peers with the lowest dietary potassium intake.
Tryptophan is an essential amino acid with several important functions. One of them includes the ability to raise serotonin levels in the brain. For this reason, beans and other foods high in tryptophan can help regulate appetite, improve sleep patterns, and boost your mood.
Like other beans, soybeans are an excellent source of dietary fiber. And just one cup of cooked soybeans also provides a whopping 29 grams of protein. Furthermore, studies have linked the isoflavones found in soybeans with improved bone density in postmenopausal women who previously had low bone mass; researchers believe these compounds may play a significant role in preventing bone fractures. Soy isoflavones have also been credited with easing menopausal hot flashes.
Quick and healthy tip: Although dried beans are the healthiest option since they don't have added sodium, the canned variety will do just fine as long as you rinse the beans in a colander before using them. For a quick and healthy homemade hummus, combine one can of garbanzo beans; one tablespoon each of extra virgin olive oil, lemon juice and tahini; half a teaspoon of cumin; and a sprinkle of cayenne pepper in a food processor. Blend until smooth and serve with crudités. (White beans make an excellent substitute for garbanzos.
