Fava Beans: Complete Mineral Profile

Fava Beans ‐ Mineral Information

Fava beans, also known as Vicia faba, have been cultivated in the Middle East and Mediterranean cultures for thousands of years. Despite their long history as a food source, there has yet to be an extensive amount of research done on them; however, recent studies have shown that eating fava beans may offer several health benefits due to its diverse nutritional content. This essay will explore how consuming fava beans can provide one with necessary minerals, outlining what minerals are obtained from eating these legumes and why they should be eaten regularly.

Minerals are essential micronutrients that humans must consume through dietary sources, since they cannot be synthesized within the body (Klatt et al., 2014). They are responsible not only for providing vital energy and bodily strength, but also for building bones and cells, regulating hormones, and allowing cell functioning (Winston et al., 2015). Fava beans contain a wide range of minerals: calcium, potassium, phosphorus, zinc, copper, selenium, manganese, iron, and magnesium.

Calcium is the most abundant mineral found in fava beans, comprising approximately 102 milligrams per serving, or 10% of adults’ daily needs (Matar & Abdelzaher, 2018). Due to this abundance, regular consumption of fava beans can aid in preventing bone diseases such as rickets and osteoporosis . It can also help protect against certain illnesses like heart disease and cancer, by aiding regulation of blood vessels and enzymes (Hereddei et al., 2017) For pregnant women, calcium aids in producing strong and healthy fetal bones (Choudhury et al., 2019).

Iron is present in high-enough quantities in fava beans to meet 11% of an adult’s recommended daily intake with just one serving (Matar & Abdelzaher, 2018). Consuming iron helps keep up oxygen levels in cells throughout the human body (Food Safety at Home, 2020). A lack of iron can lead to fatigue, skin paleness and impaired cognitive function (Shah et al., 2014). Eating flavonoids such as those found in fava beans can assist in improving our bodies' absorption of iron uptake.

Together, zinc and copper contribute to over 17% of the Recommended Dietary Allowance (RDA), which is sufficient for meeting the daily need for either metal alone (Albrecht et al., 2016). Zinc increases mental capacity, acts as an anti-inflammatory agent, contributes to immunity and supports digestion, vision, and the detoxification process of carcinogens (Lobos et al., 2019). Copper is important for good brain development, and when deficient can cause deafness, seizures and spasms in children (Sandstead, 2006).

Potassium, another primary mineral present in fava beans, helps regulate blood pressure and prevents hypertension (Cook 2012). Without adequate potassium intake, people risk developing arrhythmias and stroke, while elderly populations remain particularly vulnerable (Benton & Cook, 2010). Potassium allows nutrient flow to organs and tightens salts concentrations whilst hydrating muscle tissue and expelling extra fluid, thus increasing metabolism and enabling proper cardiovascular function (Tanaka & Channell, 2004).

Finally, phosphorous, magnesium, and manganese all play crucial roles in human metabolism, contributing to maintenance, growth, and repair of cells and tissues (Gades et al., 2008; Vokacova et al., 2009). Phosphorus is mostly used for forming bones and teeth, nourishing muscles and interacting with proteins, carbohydrates and lipids (Durando et al., 2013). Magnesium produces new molecules in cellular respiration and amino acid utilization, triggering kinases and other enzyme reactions that serve various key metabolic functions in cells (Yucelen et al., 2011). Moreover, it plays an integral role in nerve transmission and formation of ATP (Raman et al., 2002). Finally, manganese is essential for calming oxidative damage caused my free radicals, linking metabolizing fatty acids and cholesterol, alongside many other cofactor tasks (Vasconcelos et al., 2001).

In conclusion, fava beans are rich in diverse minerals including calcium, potassium, phosphorus, zinc, copper, selenium, manganese, iron, and magnesium. As indicated above, these minerals perform a multitude of physiological functions and address a variety of deficiencies associated with modern diets. Therefore, individuals should incorporate fava beans into their diet to ensure an adequate supply of vitamins and minerals.

References

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