Let’s start with the base ingredient, the beans. I completely reject the idea of a superfood  but if I were to entertain such an idea, beans would be my choice. They are high in protein, have complex carbs, lots of micronutrients and can be whipped up into a wide variety of delicious dishes. It is no wonder that beans are the staple food of so many cultures around the world. On top of all their nutritional benefits, beans are also legumes, which require far less nitrogen fertilizer than other crops. Nitrogen fertilizers have numerous negative impacts on the environment, such as creating the Dead Zone in the Gulf of Mexico and make up 75% of greenhouse gases from agriculture. 
The majority of evidence presented in this paper supports the hypothesis that exercise positively affects bone mineral density in both premenopausal and postmenopausal women. Significantly, exercise has been shown to increase bone mineral density in premenopausal women even after the teenage years, and it helps preserve the bone mass achieved in the following decades. There is also evidence that exercise adds a modest, yet significant amount of bone mass to the postmenopausal skeleton. As these findings demonstrate, women of all ages can benefit by regular weight-bearing exercise, an increased intake of calcium-rich foods, and—for postmenopausal women—the maintenance of adequate estrogen levels. For all women, it is never too late to prevent osteoporosis or lessen its severity by making appropriate lifestyle choices.