Beans are a miracle food. They not only come in many flavors, shapes, and sizes but can be a great addition to almost any meal. People who eat beans have been shown to measure smaller in the waist, weigh less, and have a significantly lower risk for obesity, breast cancers, high blood pressure, and heart disease. Along with these notable benefits, here are four other reasons to eat this miracle food on a regular basis.

1. Antioxidants. Beans contain the most antioxidants out of any food, even blueberries and cranberries. Antioxidants help fight free radicals in the body, which can cause cancer and premature aging.

2. They are low calorie. Beans are very low calorie and contain absolutely no saturated fat. If you are watching your weight, adding a cup of beans to a salad is a great nutritional choice that tastes great without the guilt of extra calories.

3. Fiber: Only one cup of beans provides 13g of fiber-this is higher than most foods and is half of what is recommended to consume per day. Fiber keeps you full and keeps you from over eating other foods that are not as good for you, as well as keeping your digestive system healthy and on track.

4. Calcium: Women especially need to ensure they are getting enough calcium on a daily basis, as they are more susceptible to osteoporosis. Adding some beans into your diet will help you satisfy this need, and is a great alternative for those who are lactose intolerant or are not a big fan of dairy products.

If you are one of the many people that do not cook, or have time to cook buying canned beans is just as nutritional as preparing fresh ones. Make sure you are buying the low sodium kind, and rinse them for about a minute to get rid of any excess that remains. Vegetarian versions are also readily available.