Bananas

  Benefits

  Drawbacks

• Excellent source of potassium and Vitamin B6 as well as a source of folate and fiber

• Nothing notable

Beans

Benefits

Drawbacks

• Contains folate, Vitamin A and C
• Shelled beans are high in protein and iron

• Shelled beans can cause flatulence
• Fava beans are toxic to some people

Bean Sprouts

Benefits

Drawbacks

• High in folate
• Good sources of protein, B Vitamins, and iron

• Alfalfa sprouts may provoke a flare-up of symptoms in lupus patients

Beef and Veal

Benefits

Drawbacks

• Major sources of high-quality protein
• Contains a wide variety of nutrients including Vitamin B12, iron, niacin, and zinc

• Beef fat contains saturated fat, which can increase blood cholesterol levels and the risk for heart disease
• High-meat diet can raise risk of colon cancer as well as other cancer
• Rare ground beef is a source of E. coli

Beets

  Benefits

  Drawbacks

• Good source of folate, fiber, and potassium
• Greens are a rich source of calcium, iron, beta carotene, and Vitamin C
• Low in calories
• Rich in phytochemicals and lower risk for heart disease

• Turns urine and stools red, a harmless condition that nonetheless alarms people who mistake it for blood
• If prone to kidney stones, can contribute to problem

Blackberries

Benefits

Drawbacks

• Low calories, high fiber
• Good source of Vitamin C and bioflavonoid
• Source of calcium, iron and folate
• Have anthocyanins (lower risk of cancer and heart disease)

• Contain salicylates which can cause a reaction in aspirin-sensitive people

Blueberries

Benefits

Drawbacks

• Good source of dietary fiber
• Excellent source of antioxidants
• Some Vitamin C and iron
• Can help prevent urinary tract infections
• Helps prevent heart disease and cancer as well as memory loss

• Can cause stool to be dark and tarry
• May cause allergic reaction in some people

Bran

Benefits

Drawbacks

• Helps prevent constipation
• Lowers blood cholesterol levels
• Makes you feel fuller which can lead to weight loss
• May reduce risk of some cancers

• Excessive bran consumption reduces the amount of calcium, iron, and zinc absorption
• Can be associated with intestinal irritation, bloating, and gas

Bread

  Benefits

  Drawbacks

• Good source of complex carbohydrates
• High in niacin, riboflavin, and other B Vitamins
• Some varieties contain good amount of iron
• Whole grain breads are high in fiber

• Can have adverse reaction for people allergic to mold
• High in salt (sodium)
• Breads made from a refined flour have a high glycemic index

Broccoli

Benefits

Drawbacks

• Excellent source of Vitamin C
• Good source of beta-carotene and folate
• Good amounts of protein, calcium, iron, potassium, and other minerals
• Has natural cancer fighters
• Low calorie, high fiber

• If overcooked, undesirable smell produced
• May produce gas

Buckwheat

Benefits

Drawbacks

• Good source of iron and magnesium
• High in starches, protein, and fiber

• Can cause allergic reaction in some people