FAVA BEANS HEALTH BENEFITS AND MINERALS

Posted in VEGETABLES HEALTH BENEFITS AND MINERALS

 

HEALTH BENEFITS

Fava beans are very high in protein, and energy as in other beans and lentils. 100 g beans carry 341 calories per 100 g. The beans, however, compose plentiful of health benefiting antioxidants, vitamins, minerals, and plant-sterols.

The beans are very rich source of dietary fiber (66% per100g RDA) which acts as a bulk laxative. Dietary fiber helps to protect the colon mucosa by decreasing its exposure time to toxic substances as well as by binding to cancer-causing chemicals in the colon. Dietary fiber has also been shown to reduce blood cholesterol levels by decreasing re-absorption of cholesterol binding bile acids in the colon.

Broad beans are rich in phyto-nutrients such as isoflavone and plant-sterols. Isoflavone such as genistein and daidzein have been found to protect breast cancer in laboratory animals. Phytosterols, especially ß-sitosterol, help lower cholesterol levels in the body.

Fava beans contain Levo-dopa or L-dopa, a precursor of neuro-chemicals in the brain such as dopamine, epinephrine and nor-epinephrine. Dopamine in the brain is associated with smooth functioning of body movements. Thus, consumption of adequate amounts of fava beans in everyday diet may help prevent Parkinson's disease and dopamine responsive dystonia disorders. (Medical disclaimer).

Fresh fava beans are an excellent source of folates. 100 g beans provide 423 µg or 106% of folates. Folate along with vitamin B-12 is one of the essential components of DNA synthesis and cell division. Adequate folate in the diet around conception, and during pregnancy may help prevent neural-tube defects in the newborn baby.

They also contain good amounts of vitamin-B6 (pyridoxine), thiamin (vitamin B-1), riboflavin and niacin. These vitamins function as co-enzymes in cellular metabolism of carbohydrate, protein, and fat.

In addition, broad beans are one of the fine sources of minerals like iron, copper, manganese, calcium, magnesium. At 1062 mg or 23% of daily recommended levels, fava are one of the highest plant sources of potassium. Potassium is an important electrolyte of cell and body fluids. It helps counter pressing effects of sodium on heart and blood pressure.

Nutritional value

Nutritional value:  100 g

PRINCIPLE

NUTRIENT VALUE

% RDA

Energy

341 Kcal

15%

Carbohydrates

58.59 g

45%

Protein

26.12 g

46.5%

Total Fat

1.53 g

7%

Cholesterol

0 mg

0%

Dietary Fiber

25 g

66%

VITAMINS

Folates

423 µg

106%

Niacin

2.832 mg

18%

Pantothenic acid

0.976 mg

19.5%

Pyridoxine

0.366 mg

28%

Riboflavin

0.333 mg

25%

Thiamin

0.555 mg

46.25%

Vitamin A

53 IU

2%

Vitamin C

1.4 mg

2%

Vitamin K

9 µg

7.5%

ELECTROLYTES

Sodium

13 mg

1%

Potassium

1062 mg

23%

MINERALS

Calcium

103 mg

10%

Copper

0.824 µg

91%

Iron

6.70 mg

84%

Magnesium

192 mg

18%

Manganese

1.626 mg

71%

Phosphorus

421 mg

60%

Selenium

8.2 µg

15%

Zinc

3.14 mg

9%

PHYTO-NUTRIENTS

Carotene-ß

32 µg

--

Carotene-a

00 µg

--

Lutein-zeaxanthin

00 µg

--

.