Broad Beans – Nutritional Value, Health Benefits, Recipes

Broad beans are the crop that is grown in autumn and the beans are harvested in May and June. The beans are grown for their seeds which are rich in protein, Vitamin B, carbohydrates,s, and fiber. The plants produce the pods as fruits which contain eight seeds that vary in shape, size, and color.

Broad beans (Vicia faba) are stiffly erect plant in the Fabaceae family, native to North Africa and Southwest Asia but now widely cultivated elsewhere. It is also known as Bell Bean, Fava Bean, Broad Bean, Faba Bean, English Bean, Field Bean, Horse Bean, Haba, Tic Bean, Field Bean, Windsor Bean, and Tick Bean. It is grown for its ovoid-shaped seeds. The term bean can refer to the pod or seeds. Vicia faba is an annual plant, with a life cycle of one year. It is a cool-season crop that is grown in well-drained soils. The immature beans are used fresh, as a vegetable, canned or frozen. There are three main varieties of Broad beans such as Longpod, Windsor varieties and Dwarf varieties.

Broad bean – Vicia faba Facts

History

Before it spread to Western Europe, it was cultivated for 8000 years in the Middle East. The cultivation of broad bean was started from 6,800 to 6,500 years BC. Today, broad bean is cultivated all over the world, being native to North Africa and Southwest Asia.

Plant

Broad bean is an annual stiffly erect herb up to 3-4 ft. (90-120cm) tall. The stems are tetragonous, glabrous, thick, bluish-green, 6 ft. high and square shape at the cross-section. The plant bears bluish grey-green leaves about 10-25 cm long in a triangular to ovate shape. The leaflets are 4-10 cm long, 1-4 cm wide having the oval-elliptic shape. The flowers are white with black dots, about 1–2.5 cm long and they give pods as a fruit.

Pods

The white flowers give way to pods 5-10 cm long and 1 cm diameter. Pods are thick, broad, and leathery. These may by light green when young and blackish-brown when mature, each containing 3 to 8 seeds. The seeds are ovoid to oblong shaped, 1-3 cm as a diameter ranges from white, yellow, green, pinkish-red in color. Broad beans possess a sweet, tender, and succulent taste with a mild flavor.

Nutritional Value

Apart from their taste, it is rich in protein and fiber content. In 100 grams, Broad beans supply 62 calories and are 7.77% carbohydrates, 1.43% total fat and 9.60% protein. Broad beans are an exceptional source of nutrients, providing in a 100 gram serving dietary fiber (9.47%), iron (18.75%), manganese (11.35%), phosphorus (10.43%), and vitamins such as folate (14.50%).

Health Benefits of Broad beans

Broad beans are loaded with nutrition which provides enormous health benefits. They possess a high amount of fiber and protein. Broad beans possess an amino acid known as L-dopa that enhances the brain to make dopamine which is a chemical substance used to treat Parkinson’s disease. The cholesterol is absent in Broad beans with low fat and calories.

1. Enhance immunity

Vitamin C promotes white blood cells production and assists in the functioning of these immune cells. Vitamin C is an antioxidant that prevents oxidative damage and helps in the functioning of white blood cells. It is also believed that Vitamin C enhances the immune system, assist to counteract the colds and prevent illness.

2. Anemia prevention

Anemia is the result of low hemoglobin and red blood cells. It results to the poor functioning of the brain to reduce immunity due to the low energy levels. It is estimated that half of the anemia cases is caused due to the low presence of iron and others are caused by the genetic factors. Broad beans provide 1.5 mg of iron which helps to treat as well as prevent anemia.

3. Prevents cancer

The damage of DNA is the cause of cancer. As Vitamin B9 helps in the reproduction of DNA, it forbids the damage of DNA and helps to replicate the damaged cells. The low presence of Vitamin B9 is related to the high chances of breast, brain, cervical, colon, and lung cancer. Since Broad beans provide an adequate amount of Vitamin B9, it should be added to the diet.

4. Eliminates free radicals

Manganese provides an antioxidant property that helps to remove the free radicals from the human body. The free radicals result in cells damage that leads to cancer and other diseases. So addition of manganese-rich foods such as Broad beans helps to prevent the chances of health ailments.

5. Prevents osteoporosis

Manganese helps to cure osteoarthritis syndrome and osteoporosis as it adds density to the minerals and bones. It is an essential element for the development and repair of bones. Further research is still needed on the mechanisms and roles of manganese in the human body.

6. Improves sleep

The evidence shows that tryptophan provides the sedative effect that helps to provide sound sleep. It also assists to promote overall health. Lack of sleep is the cause for reduction in memory, concentration, depression, weight gain, muscle aches and others. Tryptophan is an aid for problems related to insomnia or sleep apnea without side effects.

7. Eye health

The research shows that thiamine has the ability to prevent the eye ailments such as glaucoma and cataracts. This is possible as it influence the signals of nerves and muscles which are essential in transmitting the information from eyes to brain.

8. Prevents tooth decay

Phosphorus helps to maintain the health of the gums and teeth. Vitamin D, Calcium, and Phosphorus is essential to maintain dental health. It supports the tooth enamel, holds the teeth, the mineral density of the jaw-bone. These vitamins and minerals assist to treat tooth decay. Vitamin D with phosphorus is essential to balance the calcium in the body and enhance its absorption during the formation of teeth. Vitamin D reduces the gum inflammation related to periodontal gum disease.

9. Reduce stroke

The study shows that the people having a high amount of Vitamin C in the blood, their risk of stroke was reduced by 42%. The addition of fruits and vegetables rich in Vitamin C reduces the chances of having a stroke.

10. Brain health

The function of the brain relies upon oxygen. The absence of iron results to the low productivity, poor memory and apathy. The people with low levels of iron experience the symptoms such as restlessness, irritable and inattentive which could be eliminated by restoring the iron levels.

How to Eat

• The fresh beans are taken boiled or steamed.
• The leafy top shoots can be steamed.
• The small beans are consumed whole in the pods.
• It can be used fresh, canned, dried or substitute for skim-milk and meat.
• The large beans are added to soups, stews, and dishes of poultry, lamb, and seafood.
• Fresh broad beans can be served as appetizers and blended into spreads.

Precautions  

• Those having G6PD should avoid raw Broad beans which cause favism which is harmful. Others should consume the raw Broad beans in small amounts.
• Those who intake monoamine oxidase (MAO) inhibitors should also avoid Broad beans it contains high tyramine content.
• The symptoms which might be experienced with an intake of Broad beans are dizziness, bloody urine, jaundice and vomiting.

References

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