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9 Health Benefits of Eating Rajma Beans

Also known as Kidney Beans, Rajma beans is a beautiful brownish black or maroonish legume that is a rich source of so many healthy nutrients. It has got its name ‘kidney beans’ from its shape as it looks like kidneys.

Almost every Indian household is familiar with Rajma and its delicious taste. Many people in the Northern India have Rajma as their staple foods while it is a royal or weekend meal for some.

The colour of these beans is mostly red but they can also be white, cream, black, purple or spotted variants.

People often have it with chapatis or rotis to complete their meal in some regions, while many of them have it with rice too. Some modern recipes also indicate its usage as a soup.

Health benefiting properties of Rajma Beans:

According to Net Meds, Kidney beans are an excellent source of minerals such as copper, iron, manganese, phosphorus, molybdenum and vitamins B1 and folate.

Negligible sugar content, inherently high on dietary fibres and possessing a low glycemic index (GI), these wholesome beans serve as an ideal addition to a diabetic diet.

It contains a lot of other bioactive compounds such as isoflavones and anthocyanins. It has starchy carbohydrates and B vitamins that can benefit you in many ways. 

Health Benefits of Eating Rajma Beans:

  • Anti-cancer

Kidney Beans or Rajma are loaded with many antioxidants that can reduce the growth of cancer cells and tissues.

Rajma contains manganese and Vitamin K that can protect our bodies from oxidative stress, free radicals damage and toxins. People who are at a higher risk of developing colon cancer should consume Rajma regularly.

Include Rajma in your diet and try to consume them in the morning only. Your body cells require the nutrients in Rajma to fight such diseases.

  • Lowers Blood Pressure

Many cardiovascular diseases are becoming common these days and that increases the risk of chronic illness as well.

Rajma contains soluble fibres and protein that can reduce the risk of developing a high blood pressure.

Consuming Rajma regularly helps in reducing the plaque buildup. These beans are also good to eat for diabetics as they have a low glycemic index. 

  • Helps Lose Weight

People need protein to lose or gain weight. Rajma contains a good amount of protein that can help you lose weight.

It also contains complex carbohydrates that get digested very slowly and prevent you from eating again, they can keep you full for hours.

Rajma’s fibre content helps in flushing out excessive fats and toxins from your body and improves metabolic functions so you can lose weight effortlessly.

  • Reverses Ageing

As we grow older, our cells keep ageing and our body cannot retain protein and nutrients. This causes the ageing to speed up and we may start looking older earlier than we should.

Rajma contains proteins that are the building block of collagen, which is excellent to maintain youthful skin.

It also contains many antioxidants that help your cells clear up. These antioxidants in Rajma help in removing toxins and limit the damage caused to our cells.

  • Good For Skincare

Many people have skin issues. Acne and pimple are the most common problems and everyone struggles with these.

Since Rajma has a good amount of Zinc in it, it helps in maintaining the sweat glands, reducing the pores, and functions of certain glands.

Folic acid, that is recently added to every cosmetic product, is another nutrient present in Rajma. It treats acne breakouts and prevents pimples too.

  • Helps Treat Osteoporosis

Osteoporosis is a common medical condition that involves weak and brittle bones.

Many people struggle with this condition due to their poor diet and lifestyle. 

Since Rajma contains a lot of minerals such as potassium, zinc and magnesium, it can improve the absorption of other nutrients and proteins for your bone density and growth.

By maintaining blood pressure with Rajma, one can reduce the severity of Osteoporosis.

  • Good For Brain Health

Rajma is a good source of Vitamin B1, which helps in the synthesis of acetylcholine, ensuring the appropriate functioning of the brain.

These beans help in promoting the functions of neurotransmitters that can help in preventing various brain and mental diseases such as Alzheimer’s, Parkinson’s and dementia.

  • Good For the Immune System

Rajma contains so many nutrients, vitamins and minerals that are hard to find in other foods and legumes.

The iron, magnesium, manganese and fibre content in these beans can be very beneficial for your body.

Consuming Rajma can boost immunity and keep you strong on a daily basis. Studies explain that the people who eat it every day have a lower tendency of falling ill than others.

  • Prevents Respiratory Illnesses

Rajma has a high amount of magnesium that often has a brochodilator effect. It ensures that you don’t have congestion and are able to breathe well.

Along with boosting your immunity, these beans also ensure that the toxins, bacteria and virus are flushed out so you can breathe well.

Many people with lower magnesium levels that can often lead to ashthma. Hence, Rajma consumption is advisable for people who often deal with respiratory illnesses.

Side-Effects of Eating Rajma Beans:

Rajma is generally a very healthy legume and is widely consumed and cultivated for people love its taste.

Nowadays, many are aware of how healthy this legume is. It is mainly famous for its protein content among the vegetarian or vegan population.

You must soak Rajma in water for a few hours before consuming them. This helps softening the beans and makes it easy for you to digest them.

Here are a few side effects of Rajma:

  • Consuming raw Rajma may toxins, so always wash them and soak them before cooking.

  • Consuming excessive Rajma may cause bloating, gas and abdomen pain in some kids and IBS patients.

  • Some people experience nausea or diarrhoea due to difficulty in digesting these legumes.

  • In some cases, very rarely, they cause leaky gut due to the lectin content in them.


Rajma is loved by all but do you often eat it the right way? Watch some healthy Rajma recipes online to enjoy health benefits of these legumes.

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