and how it affects your health
Broad beans, also known as fava beans, are a nutrient-rich legume that have been eaten for centuries. The bean is native to the Mediterranean region and is often featured in Middle Eastern and Mediterranean cuisines. Due to the beans' mild, starchy flavor and their high nutritional value, they are becoming increasingly popular in the Western world.
When consumed in its raw form, broad beans are full of vitamins and minerals, making them a healthful addition to any diet. Broad beans contain several beneficial plant compounds, including dietary fiber and antioxidants, which may reduce inflammation in the body. Additionally, raw broad beans are a good source of protein, making them a great vegetarian-friendly alternative to animal proteins.
A single serving of raw broad beans will give you 19 percent of the daily value of dietary fiber, 21 per cent of the daily value of copper, and 21 per cent of the daily value of vitamin K1. The beans are also an excellent source of iron, magnesium, zinc, phosphorus, and manganese.
Consuming raw broad beans can be beneficial for heart health. They are an excellent source of soluble fiber, which helps to reduce the levels of bad cholesterol (LDL) in the blood, while keeping good cholesterol (HDL) levels elevated. Studies have shown that individuals who consume higher levels of fiber from whole food sources have a decreased risk of heart disease. The fiber content in broad beans may also be beneficial in reducing blood pressure.
Broad beans are full of essential micronutrients that are important for healthy bones. The beans provide several essential minerals, particularly calcium and magnesium, which can help support the structure and strength of bones. Additionally, raw broad beans are rich in vitamin K1, which may help prevent bone loss.
Broad beans can be absorbed and digested more easily than other types of beans, making them an ideal and nourishing choice for people with digestive issues. The bean's high fiber content is beneficial to gut health as well; fiber helps to support the good bacteria in the digestive system and may help to reduce bloating and other symptoms of irritable bowel syndrome.
Finally, broad beans may be beneficial for brain health. The beans contain compounds known as polyphenols that directly interact with neurons in the brain. These polyphenols may help protect the brain from damage caused by oxidative stress and help improve learning and memory.
Raw broad beans can be incorporated into salads, soups, and stews, or lightly stir fried. They can also be pureed into a paste and made into a dip or spread. To get the most nutritional benefit, avoid overly-cooking the beans and only steam or lightly blanch them.
In conclusion, broad beans provide numerous health benefits. Not only are they a great source of dietary fiber and nutrients, but they may also support heart and brain health, as well as aid digestion. Enjoying broad beans in their raw form is a great way to reap the full nutritional benefits they have to offer.