Yardlong Bean/The asparagus bean (Vigna unguiculata subsp. sesquipedalis) is a legume cultivated for its edible green pods containing immature seeds, like the green bean.^[rx] It is also known as yardlong bean, pea bean, long-podded cowpea, Chinese long bean, snake bean,^[rx] and bodi in Nepal /bora.^[rx] Despite the common name of “yardlong”, the pods are actually only about half a yard long, so the subspecies name sesquipedalis (one-and-a-half-foot-long; 1.5 feet (0.50 yd)) is a more accurate approximation.

A variety of the cowpea, the asparagus bean is grown primarily for its strikingly long (35 to 75 centimeters (1.15 to 2.46 ft)) immature green pods and has been used very similarly to those of the green bean. This plant is in a different genus from the common bean. The many varieties are usually distinguished by the different colors of the mature seeds. It is a vigorous climbing annual vine. The plant is subtropical/tropical and most widely grown in the warmer parts of South Asia, Southeast Asia, and southern China.

Yardlong bean is also known as Bodi Bean, Long Bean, Snake Bean is an annual and fast-growing plant that is cultivated for the long pods and edible seeds. It is a member of the legume family Fabaceae.

Yardlong bean – Vigna unguiculata subsp. sesquipedalian Facts

Yardlong Bean is a vigorous climbing plant that produces long pods of about 14-30 inches within 60 days of sowing. The pods are picked before it is matured for vegetable uses. The pods are tender-crisp and delicious. It is cooked like other green beans by cutting it into shorter sections.

Yardlong bean was originated in Southern Asia but now it is widely cultivated in Southeastern Asia, Southern China, and Thailand. It grows in warm climates. Leaves are consumed as vegetables, young pods are cooked or consumed fresh and seeds are cooked as a pulse. The pods are picked before it gets matured and cooked as vegetables.

Plant

The Yardlong bean plant grows as an annual, glabrous climber which reaches 2–4 m in height. It bears bright green, trifoliolate leaves each 12–15 cm long and 4–7 cm wide. The plant yields white, yellow, or light purple flowers. The flower turns into pendulous pods which are typically 30–100 cm long. The pod color varies from light green to dark green or purple having smooth, rugose, or crinkled skin. Each pod possesses 20-25 seeds. The seeds are elongated, cylindrical, or round upto 8–12 mm long which ranges from black, brown, red, striped, white or mottled colors. The pods are harvested from mid to late summer.

Health Benefits of Yardlong beans

Yardlong beans are loaded with antioxidants, antibacterial, antiviral and anticancer properties. It contains beta-carotene, Vitamin B1 and B2, chlorophyll, riboflavin, protein, phosphorus, thiamine, fiber, iron, and pectin. It is low in calories. It provides an adequate of minerals such as copper, calcium, iron, manganese, and magnesium.

1. Skin health

The study shows that for those who intake a high amount of Vitamin C, it reduces the appearance of wrinkles, skin dryness and slows down the aging process. Vitamin C is essential for the skin, ligaments, blood vessels, and tendons. It speeds up the healing process.

Some pieces of evidence show that skin cream which is high in Vitamin C reduces skin redness. A diet that is rich in antioxidants helps to prevent skin cancer as well.

2. Lowers risk of Gout

As Yardlong is rich in Vitamin C, it also lowers the risk of gout which is a painful condition that afflicts the big toe. It is caused due to the high uric acid that forms crystals in joints. In the study, for those who intake 1000-1499 mg of Vitamin C, their chances of gout were decreased by 31%.

3. Eliminates free radicals

Vitamin C is an antioxidant that prevents the damage of free radicals, pollutants, and toxic chemicals. The buildup of free radicals results in the health ailments such as heart disease, cancer, and pain?, swelling?, stiffness?, or reduced movement. সহজ বাংলা: জয়েন্টের প্রদাহ।" data-rx-term="arthritis" data-rx-definition="Arthritis means joint inflammation causing pain, swelling, stiffness, or reduced movement. সহজ বাংলা: জয়েন্টের প্রদাহ।">arthritis?. The free radicals are created during the breaking down of food or when exposed to tobacco, smoke, or radiation.

4. Cancer prevention

The deficiency of folate increases the chances of colon, breast, cervical?, lung, and brain cancer. The evidence shows that the intake of foods rich in folate prevents cancer development.

The study shows that for those who intake 900 micrograms of folate daily, their chances of colorectal cancer were reduced by 30%.

5. Healthy heart

Folate assists to lower the homocysteine which is the protein build-up that increases the chances of stroke? and heart attacks. For those who intake a high amount of folate, it helps to reduce the chances of cardiovascular disease. It reduces the risk of heart disease by improving cardiovascular health.

6. Sound sleep

Magnesium deficiency is the cause of the sleep disorders such as hyperactivity, anxiety, and restlessness. Magnesium is essential for the GABA function that soothes the brain and enhances relaxation. Yardlong provides an adequate amount of magnesium which treats sleep disorders effectively.

7. Healthy pregnancy

During pregnancy, an adequate amount of food rich in folate helps to lower the chances of neural tube defects such as anencephaly and spina bifida. The birth defects such as limb and heart malformations are the result of folate deficiency. Folate is vital for the replication of DNA and the proper growth of fetus cells. It is essential in order to have a healthy pregnancy. Foods rich in folate reduce the chances of neural tube defects by 26%.

8. Enhance immunity?

Thiamine tones the wall muscles of the digestive tract. Thiamine assists in the hydrochloric acid secretion that is required for food particle digestion and nutrient absorption. Healthy digestion assists to absorb the nutrients properly.

9. Eye health

Some research has shown that thiamine can help to defend against vision problems such as cataracts and glaucoma. This is due to its ability to influence nerve and muscle signaling, which is important in relaying information from the eyes to the brain.

Nutritional Content of Long Beans, beans

Various types of beans are some source for the nutritional intake that is very good for our body, including the long beans. The nutritional content of long beans which are a very good to maintain body health, such as :

• Vitamin B1
• Vitamin B2
• Phosphor
• Iron
• Riboflavin
• Pectin
• Fiber

The prevention of some kind of danger and stimulating the good enzymes for the body can be received from the health benefits of yard long beans. In fact, vegetable protein sources such as the long beans are more friendly than animal protein sources for the digestive system. So the beans can be a menu choice for vegetarians and a healthy diet.

Here’s the nutritional content of long beans for every 125 Grams (serving) ((WhFoods, What’s New and Beneficial about Green Beans. Accessed November 24, 2014)):

Nutritional content of long beans (125 Gr Servings) Source: WHFoods (/ number of daily nutritional needs)

Health Benefits of Yard Long Beans, Beans

In a natural food source such as long beans, there must be some good effects for the health. Various kinds of beans are rich in their content for providing good nutrition to the body. Here are the details of the  health benefits of yard long beans for the health of the body:

1. Preventing insulin? is low or not working well. সহজ বাংলা: রক্তে চিনি বেশি থাকার রোগ।" data-rx-term="diabetes" data-rx-definition="Diabetes is a condition where blood sugar stays too high because insulin is low or not working well. সহজ বাংলা: রক্তে চিনি বেশি থাকার রোগ।">Diabetes?

Almost all types of vegetables such as the long beans can control excess sugar levels that prevent the occurrence of insulin? is low or not working well. সহজ বাংলা: রক্তে চিনি বেশি থাকার রোগ।" data-rx-term="diabetes" data-rx-definition="Diabetes is a condition where blood sugar stays too high because insulin is low or not working well. সহজ বাংলা: রক্তে চিনি বেশি থাকার রোগ।">diabetes?. In addition, long beans are also low in calories and sugar so it is safe for you who have problems with blood sugar.

How to use :
Raw long beans juice 3-4 pieces for every morning, mixed with a little water, and drink regularly every morning. If you can not stand the smell, you can always add tomatoes or fruit for that.

2. Cardiovascular & Heart Health

There is also a nutritional content that is useful for a healthy heart, thus can avoid heart disease. High vitamin K content in nutritious long-bean vegetables can prevent the amplification of the arteries, as the common factor in coronary artery disease and heart failure. Recent research shows one of the vitamin K categories is vitamin K2 which is combined with vitamin D can prevent the calcification of coronary arteries to prevent cardiovascular disease. 

3. Sources of antioxidants

The benefits of antioxidants are very important for the body, which is to prevent and combat free radicals. Long beans are an important source of rich antioxidants. Besides some conventional antioxidant nutrients such as vitamin C and beta-carotene, long beans also contain manganese minerals that is important for antioxidants. Green beans contain a wide variety of carotenoids (including lutein, beta-carotene, violaxanthin, and neoxanthin) and flavonoids (including quercetin, kaempferol, catechin, epicatechins, and procyanidins) all of which have been shown to have antioxidant properties.

4. Preventing fracture? risk. সহজ বাংলা: হাড় দুর্বল হয়ে ভাঙার ঝুঁকি বেশি।" data-rx-term="osteoporosis" data-rx-definition="Osteoporosis means weak, fragile bones with higher fracture risk. সহজ বাংলা: হাড় দুর্বল হয়ে ভাঙার ঝুঁকি বেশি।">Osteoporosis?

The high content of vitamin K in the yard long beans is one factor that can help prevent the occurrence of fracture? risk. সহজ বাংলা: হাড় দুর্বল হয়ে ভাঙার ঝুঁকি বেশি।" data-rx-term="osteoporosis" data-rx-definition="Osteoporosis means weak, fragile bones with higher fracture risk. সহজ বাংলা: হাড় দুর্বল হয়ে ভাঙার ঝুঁকি বেশি।">osteoporosis?. The content of vitamin K in this vegetable can at least complete more than 20% daily requirement of vitamin K needed by the body.

5. Good for Digestion

The fiber in the yard long beans provides a good effect on the digestive system that can facilitate or smoothen the secretions that avoid some digestive problems such as constipation? or more dangerous diseases such as colon cancer.

6. Bone Health

Besides preventing fracture? risk. সহজ বাংলা: হাড় দুর্বল হয়ে ভাঙার ঝুঁকি বেশি।" data-rx-term="osteoporosis" data-rx-definition="Osteoporosis means weak, fragile bones with higher fracture risk. সহজ বাংলা: হাড় দুর্বল হয়ে ভাঙার ঝুঁকি বেশি।">osteoporosis?, there are various diseases that occur in the bone that is very important for us to avoid. Vitamin k and Manganese found in the long beans is very effective to maintain bone health and make it strong until old age.

In addition to the above main benefits, the efficacy of long beans can also be described based on the nutrient content contained in the long beans. Here are the benefits of long beans in accordance with the nutrients contained in it.

7. Vitamin K

• Maintain heart health
• Prevent cancer
• Prevent fracture? risk. সহজ বাংলা: হাড় দুর্বল হয়ে ভাঙার ঝুঁকি বেশি।" data-rx-term="osteoporosis" data-rx-definition="Osteoporosis means weak, fragile bones with higher fracture risk. সহজ বাংলা: হাড় দুর্বল হয়ে ভাঙার ঝুঁকি বেশি।">osteoporosis?
• Preventing Alzheimer’s
• Preventing insulin? is low or not working well. সহজ বাংলা: রক্তে চিনি বেশি থাকার রোগ।" data-rx-term="diabetes" data-rx-definition="Diabetes is a condition where blood sugar stays too high because insulin is low or not working well. সহজ বাংলা: রক্তে চিনি বেশি থাকার রোগ।">diabetes?

8. Manganese

• Production of bone health
• Helps maintain healthy skin
• Controlling blood sugar
• Prevent free radicals
• Prevent epilepsy

9. Fiber

• Smoothen digestion
• Prevent constipation?
• Maintain weight
• Prevent stroke?
• Skin health

10. Vitamin C

• Prevent cataracts
• Maintain healthy skin
• Prevent difficult breathing
• Prevent heart attacks and strokes
• Improve the circulatory system
• Preventing stress

11. 11. Folic Acid

• Prevents anemia?
• Nutrition for the brain
• Increase the production of red blood cells
• Synthesis of DNA and RNA
• Helps cell division
• Very important for pregnant women

12. Vitamin B2     

• Prevent cataracts
• Prevent migraines and headaches
• Energy sources
• Prevents anemia?
• As an antioxidant

13. Copper

• Prevent fracture? risk. সহজ বাংলা: হাড় দুর্বল হয়ে ভাঙার ঝুঁকি বেশি।" data-rx-term="osteoporosis" data-rx-definition="Osteoporosis means weak, fragile bones with higher fracture risk. সহজ বাংলা: হাড় দুর্বল হয়ে ভাঙার ঝুঁকি বেশি।">osteoporosis?
• Prevents anemia?
• Helping the health of the fetus (pregnant women)
• Prevents skin pigmentation
• Prevents thyroid? abnormalities

14. Vitamin B1     

• Prevent metabolic disorders
• Prevents abnormalities in the brain
• Prevent fracture? risk. সহজ বাংলা: হাড় দুর্বল হয়ে ভাঙার ঝুঁকি বেশি।" data-rx-term="osteoporosis" data-rx-definition="Osteoporosis means weak, fragile bones with higher fracture risk. সহজ বাংলা: হাড় দুর্বল হয়ে ভাঙার ঝুঁকি বেশি।">osteoporosis?
• Maintain the immune system
• Prevent cataracts
• Prevent kidney disorders

15. Magnesium  

• Maintaining bone health
• Good for insulin? is low or not working well. সহজ বাংলা: রক্তে চিনি বেশি থাকার রোগ।" data-rx-term="diabetes" data-rx-definition="Diabetes is a condition where blood sugar stays too high because insulin is low or not working well. সহজ বাংলা: রক্তে চিনি বেশি থাকার রোগ।">diabetes?
• Maintain heart health

There really are many health benefits of yard long beans that can we receive from consuming them. Eat long beans with a variety of tasty menus with these long beans. Not only your tongue that will be delighted but also your body remains healthy with the benefits of long beans.

References