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Humanity has been eating broad beans for a millennium. It is possibly the oldest domesticated legume.
Broad Beans Scientific Facts
- Scientific name: Vicia faba L.
- Other names: Faba bean, Horse-bean, Field-bean, Tick-bean, Fava bean, Windsor bean.
- French: Féve.
- Spanish: Haba.
- German: Dicke Bohne.
- Description: Seeds of the fruit of the broad bean plant, a herbaceous plant of the botanical family Leguminosae whose stalks reach about a meter in height. From a botanical perspective, the fruit is a legume formed of a fleshy green pod fifteen to twenty-five cm long containing six or seven seeds (the beans themselves).
- Environment: Originally from the Middle East, they have been grown in Mediterranean countries for millennia. Its cultivation has spread throughout the hot climate areas of the world.
Broad Beans Health Benefits
Fresh broad beans contain a considerable amount of protein of high biological quality (5.6 percent), carbohydrates primarily in the form of starch (7.5 percent), and virtually no fat (0.6 percent). Among its vitamins are vitamin B1 (0.17 mg/100 grams), folates (96.3 mg/100 grams), and vitamin C (33 mg/100 grams), which contain about half that of the lemon predominate.
Iron is the most abundant mineral in broad beans (1.9 mg/100 grams), almost as much as meat. This is nonheme iron, whose absorption is enhanced by the simultaneous presence of vitamin C.
Broad beans are recommended in cases of iron deficiency anemia and during pregnancy for adolescents, athletes, and those recovering from infectious diseases or surgery.
Favism
A small percentage of Mediterranean countries’ population is intolerant to broad beans for genetic reasons. When these individuals eat these fava beans, they suffer hemolysis (destruction of the blood cells) and various other disturbances known as favism.
How to Prepare and Use Broad Beans
- RAW—When fresh and tender, they may be eaten this way, although they are not always well tolerated. Removing the skin can help prevent flatulence and digestive disturbances.
- COOKED – This is the recommended way to eat fava beans. The heat and water deactivate the small amounts of lectin (a toxic protein) they may contain, like all other legumes. Brief boiling or steaming is sufficient to destroy toxins and make them perfectly digestible.
- DRIED – Drying is the traditional means of storing fava beans, although they lose a significant portion of their vitamin content (not minerals). Dried fava beans require a relatively long cooking time.
Frequently Asked Question
I’m interested in broad beans for heart health. How strong is the evidence specifically for cholesterol reduction?
Evidence shows a promising link between bean consumption and cholesterol reduction. Due to their high soluble fiber, they bind to cholesterol in the digestive tract, helping to pass it from the body. Research suggests potential benefits for LDL (“bad”) cholesterol and total cholesterol levels.
Can broad beans help manage my blood sugar levels?
Yes! They have a low glycemic index, meaning they cause a more stable increase in blood sugar compared to high-glycemic foods. Their combination of fiber and protein contributes to this effect, making them helpful for managing blood sugar levels.
Do broad beans offer specific benefits for people with Parkinson’s disease?
The beans are a natural foundation of L-dopa, a precursor to dopamine. Dopamine deficiency plays a role in Parkinson’s disease. While they shouldn’t replace medication, some studies suggest that consuming them might improve motor symptoms in some Parkinson’s patients. However, further research is needed.
I’ve heard about favism – should I be worried?
Favism is a potentially severe condition affecting people with a G6PD enzyme deficiency. Eating these beans can trigger a reaction. If you have concerns, consult your doctor before consuming them, particularly if you have a family history of favism or are of Mediterranean, African, or Asian descent (where G6PD deficiency is more common).
How can I get the most nutrients from broad beans?
Younger, smaller pods tend to be the most tender and offer the highest nutritional value. Eating fresh beans provides the most vitamins and minerals.r If you cook them, steaming or lightly boiling helps preserve nutrients better than extended boiling.
Can the skins of broad beans be eaten?
The skins of young, small, broad beans are edible. However, as the beans mature, the skins become tough. Removing the skins from larger beans before or after cooking is generally recommended.
I’m trying to build muscle. Can broad beans be helpful?
Definitely! Broad beans are an outstanding source of plant-based protein, a fundamental nutrient for muscle growth and repair. They also contain iron, which is necessary for carrying oxygen to muscles.
Are there any digestive concerns to be aware of with broad beans?
Like other legumes, Broad beans contain compounds that can cause gas and bloating in certain people. Soaking the beans before cooking and gradually introducing them into your diet may help minimize these effects.
Do broad beans offer antioxidant benefits?
Yes, broad beans contain antioxidants like manganese and copper. These antioxidants help safeguard your cells against damage caused by free radicals, potentially reducing the risk of chronic diseases.
Can broad beans contribute to a healthy pregnancy?
Absolutely! Broad beans are a rich source of folate (vitamin B9), crucial for healthy fetal development and preventing neural tube defects. Their other nutrients, like iron and protein, are also essential during pregnancy.
DISCLAIMER: All content on this website is presented solely for educational and informational objectives. Do not rely on the information provided as a replacement for advice, diagnosis, or treatment from a qualified medical expert. If you are pregnant, nursing, or have any preexisting medical concerns, talk to your doctor before using any herbal or natural medicines.
REFERENCES
- George D. Pamplona-Roger, M.D. “Encyclopedia of Foods and Their Healing Power.” George D. Pamplona-Roger, M.D. Encyclopedia of Foods and Their Healing Power. Trans. Annette Melgosa. Vol. 2. Chai Wan: Editorial Safeliz, 2005. 137. Print.
- WebMD – Health Benefits of Fava Beans: https://www.webmd.com/diet/health-benefits-of-fava-beans
- The Pharmaceutical Journal: https://pharmaceutical-journal.com/article/opinion/benefits-and-dangers-of-the-broad-bean
- Hitchcock Farms: https://www.hitchcockfarms.com/blog/fava-beans-nutrition-health-benefits
Last update on 2024-07-23 / Affiliate links / Images from Amazon Product Advertising API