Native Americans traditionally planted beans using the "three sisters method," arranging for the bean plants to wind up neighboring corn stalks and enrich the soil for the corn, and for squash plants to be nestled around the other two crops, which protected them from the sun and hungry animals.

Using beans as the centerpiece, you can create the same kind of nutritional powerhouse on your plate.

There are around 4,000 varieties of beans in the U.S., including kidney, pinto, black, cannellini, adzuki, and gigante beans, as well as legumes such as lentils, peas, broad beans, chickpeas, soybeans, lima beans, and peanuts.

They're all loaded with nutrients that many people are deficient of, such as fiber, potassium, magnesium, iron, folate, and choline.

Having just one to two servings of beans a day could turn that around, according to a study presented at the recent Academy of Nutrition and Dietetics Food & Nutrition Conference & Expo.

And combining them with a nutrient-rich 100% whole grain (or corn) will increase the fiber, protein, vitamin, and mineral levels of your diet to extend longevity.

If adding beans gives you gas, increase your intake slowly so your body adjusts.