But, according to the study, fewer than one in three adults is aware that beans are one of the best sources of this beneficial B vitamin. Adding as little as one-half cup beans per day to the diet can help people obtain the health benefits of folate. Beans pack a lot of folate in every bite. When selecting foods to meet folate needs, it's important to consider overall nutritional value, including fat and calorie content. Taste, ease of preparation and overall appeal also are essential if healthful eating is to become a daily habit, according to Pat Baird, MA, R.D., author of The Pyramid Cookbook and Be Good To Your Gut.
Beans are a bonus food because they are considered both a vegetable and a protein.
What's more, beans are low in fat and calories, and high in fiber and iron. Because of the variety of textures and tastes, beans can be used in everything from soups to salads to main dishes to desserts. Beans can be sprinkled on top of salads, stirred into a favorite soup recipe and added to rice or pasta dishes for a boost of protein. Pureed beans can even be used in muffins and cookies. Following is a list of the folate content of some of the most popular varieties of American grown dry beans.