Locations:
Search IconSearch

3 Reasons Why Beans Can Boost Your Brain Power

How to work more of these key nutrients into your diet

different beans

The B vitamins are indispensable. They help your cells produce energy and talk to each other and help your body “read” genetic code so you function at your best. They’re also involved in the formation of healthy red blood cells.

Advertisement

Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Policy

“They’re especially valuable to your brain and nervous system, helping make the neurotransmitters that pass signals between nerves,” says integrative medicine physician Irina Todorov, MD.

Since B vitamins are water-soluble, your body can’t store them. That’s why it’s important that you eat food packed with B vitamins on a daily basis.

1. How to get more vitamin B

“You can get B vitamins even if you’re vegan or vegetarian,” says Dr. Todorov. “Beans (legumes), whole grains, fruits and vegetables – especially leafy greens – are really good sources of B vitamins.”

Packed with B vitamins, one small serving of legumes every day is a great place to start, especially if they’re your only protein.

“Unfortunately, legumes are not major part of the American diet, but they’re good for you in so many ways,” says Dr. Todorov. “Legumes, also known as pulses, are a food group that consists of beans, lentils and garbanzo beans. They help you maintain good health because they’re packed with plant-based protein and fiber and can lower your blood sugar and cholesterol.”

One study suggests that frequent consumption of legumes, particularly lentils, in the context of a Mediterranean diet, may provide benefits on type 2 diabetes prevention in older adults who are have a high cardiovascular risk. Moreover, the inclusion of dietary legumes in a diet may be a beneficial weight-loss strategy because it leads to a modest weight-loss effect even when diets are not intended to be calorically restricted.

Advertisement

2. Add beans into your diet

If you shy away from eating beans because they produce gas, give lentils a try because they’re the easiest to cook and tolerate.

To add even more beans into your diet, try lentil soup, chili, bean salad, hummus, or just add beans to your green salad. If you’re a pasta lover, there is a variety of pasta made from soybeans, lentils or black beans available on the market.

“Compared to regular white flour pasta, bean-based pasta is packed with protein, dietary fiber and vitamins,” says Dr. Todorov.

Dr. Todorov suggests adding legumes to:

  • Salads. Toss two or more tablespoons of black beans, chickpeas or green peas (also legumes) into green salads.
  • Soups. Make your own chili using kidney, pinto, black or white beans. Make black bean soup or add any variety of white beans to soups.
  • Snacks. Throw black beans into salsa or dip baby carrots and celery into hummus made with traditional chickpeas or other legumes.
  • Meals. Eat soy foods like tofu or tempeh. Soybeans are legumes and eating soy products mimics beans.

3. A balanced diet is key

For most of us, simply eating a well-rounded diet will provide plenty of vitamin B.

“Devote one-third of your plate to whole grains and legumes and the other two-thirds of your plate to fruits and veggies,” says Dr. Todorov.

Vitamin B12 is an exception from the other B’s. The vast majority of vitamin B12 are found in animal products like fish, meat, eggs, dairy and foods fortified with B vitamins. Although there is very small amount of vitamin B12 in shitake mushrooms and seaweed, vegans are recommended to take vitamin B12 as a supplement.

“Other instances where I look for vitamin B12 deficiency is in patients who had bariatric surgery, take metformin for diabetes management or use antacid medications like ranitidine or omeprazole daily,” says Dr. Todorov.

Older adults are also at risk for vitamin B12 deficiency because as we with age, our intestines lose their ability to absorb B12. Vitamin B12 deficiency can present itself with nonspecific symptoms like weakness, irritability, fatigue, cognitive decline and neuropathic pain.

Use caution with supplements

Don’t think you’re getting enough B vitamins from your diet?

“It’s fine to take a multivitamin with vitamin B in it, but don’t take megadoses of B vitamins unless your doctor tells you to,” says Dr. Todorov.

Some people aren’t able to eliminate B vitamins fast enough and a buildup can cause overstimulation or anxiety.

Advertisement

Learn more about our editorial process.

Health Library
Memory

Related Articles

Bowl of cooked black beans on plate on cutting board
January 3, 2025/Nutrition
4 Impressive Benefits of Black Beans

Black beans are bursting with nutrients that help reduce cancer risk, improve heart health, aid digestion and fight inflammation

Variety of soy products like soy milk, soy beans, textured soy and tofu
December 26, 2024/Nutrition
Is Soy Good for You … or Not?

Soy has gotten a bad rap throughout the years, but many of the concerns have been proven to be untrue

Various people of ages and sexes, with question marks and fiber-rich foods around them
April 30, 2025/Nutrition
Your Fiber Intake: What’s the Right Amount?

Most adults aren’t getting enough of the essential nutrient

Bowl of oatmeal, bananas, blackberries and nuts, with milk, dumbbells and measuring tape on table
April 28, 2025/Exercise & Fitness
What Athletes Need To Know About Sports Nutrition

Having a well-rounded, healthy nutrition plan is just as important as staying consistent with your exercise routine

Plate of avocado, tomato, cheese and almond salad
April 25, 2025/Nutrition
Top Healthy High-Calorie Foods From a Dietitian

Avocados, cheese and nuts are high in calories but have big health benefits

The six pillars of brain health, including get moving, get enough sleep and be social
April 25, 2025/Brain & Nervous System
6 Ways To Improve Your Brain Health

The ‘Six Pillars of Brain Health’ offers a game plan to maintain cognitive function

Wooden spoonful of brown rice over a slow cooker full of brown rice
April 23, 2025/Nutrition
5 Reasons To Consider Switching to Brown Rice

Brown rice can help lower your risk of chronic disease, support digestion, manage weight and blood sugar, and build muscle

Hands cutting up a plate of grilled fish over veggies
April 22, 2025/Nutrition
What Is the Pescatarian Diet?

Pescatarians don’t eat poultry, game or red meat, but they do eat fish and seafood, dairy and eggs

Trending Topics

Person in bed sleeping on their side, covers off
Breathing Problems? Try These Sleep Positions

If you’re feeling short of breath, sleep can be tough — propping yourself up or sleeping on your side may help

A couple looking at skyline, with one person slightly behind the other, head bent down
What Is Anxious Attachment Style — and Do You Have It?

If you fear the unknown or find yourself needing reassurance often, you may identify with this attachment style

Glasses and bottle of yellow-colored prebiotic soda, with mint, lemon and ginger garnish
Are Prebiotic Sodas Good for You?

If you’re looking to boost your gut health, it’s better to get fiber from whole foods

Ad