Beans and Lentils
Beans and lentils have high amounts of fiber, micronutrients, and protein. Moreover, they have high amounts of zinc, folate, potassium, magnesium, and iron. Some types of beans and lentils have adequate amounts of calcium. In a single cup (172) grams of winged beans, individuals can gain around 244 mg of calcium, 24% of the RDI.
White beans are also good sources of calcium. In 179 grams of white beans, individuals can gain 13% of the RDI. Beans are known to be one of the reasons why plant-rich diets are healthy. Study shows that beans may help reduce the bad cholesterol levels and lower the risk of type 2 diabetes. [6]