Broad beans:10 reasons to eat more

The beans are light green legumes . We can buy them fresh in spring and we find them dry all year round.In general, 100 grams of fresh fava beans contain:

  • 83.9 g of water
  • 5.2 g of protein
  • 4.5 g of carbohydrates
  • 4.5 g of insoluble fiber
  • Vitamins: A, C, K and folate
  • Minerals: potassium, very abundant, sodium, phosphorus, calcium, iron, zinc, manganese
  • Calorically, 100 grams of edible fresh product contains only 41 calories .
The beans are rich in proteins and vegetable fibers, but they are low in gasses . They represent a natural source of many of the nutrients needed for our nutrition, such as vitamins and minerals.

Here are 10 reasons to eat more.

Iron source

Broad beans are a source of mineral salts that should not be underestimated. In particular, they contain a good amount of iron , a substance considered essential for the transport of oxygen in the blood. Iron, together with copper, constitutes a fundamental resource for the formation of red blood cells.

Lose weight

The consumption of fava beans can help you lose weight or maintain your correct weight due to their balanced protein and vegetable fiber content. According to a study published in 2010 by the European Journal of Clinical Nutrition, following a diet that includes the correct intake of these elements makes weight loss easier.

Source of vitamin B1

In addition to iron and other mineral salts, such as phosphorus and copper, the beans contain vitamin B1 , also known as thiamine . Vitamin B1 is important for the proper functioning of the nervous system and for the metabolism of energy .

Lower your cholesterol

Fava beans are rich in nutrients that support cardiovascular health and help lower cholesterol . The merit would be above all of their fiber content, which help to stabilize blood cholesterol levels. They would be effective, in particular , for lowering LDL cholesterol.

Folic acid source

Broad beans are an important vegetable source of folic acid . Folate belongs to the family of B vitamins, which are fundamental for the metabolism and to guarantee our body the necessary energy. In addition, folic acid supports the functions of the snow system and helps the synthesis of DNA and RNA.

Preventing diabetes

The beans, as already pointed out, are rich in vegetable fibers, which are considered useful for balancing blood sugar levels and for preventing diabetes. A high-fiber diet also helps prevent obesity and heart problems, as well as reduce the risk of heart attack and stroke.

Brain well-being

The beans contain L-dopa , a precursor of some substances present in the brain, such as dopamine and epinephrine. Dopamine is associated with better functioning of body movements. Increased consumption of fava beans could help prevent diseases such as Parkinson’s disease .

Preventing arthritis and osteoporosis

The beans are rich in manganese , a mineral that the modern diet may be lacking in. Manganese supports the functionality of the nervous, endocrine and immune systems, and is necessary for the production of an important antioxidant enzyme. A manganese-rich diet can help prevent arthritis and osteoporosis.

Protein source

Broad beans, like many other legumes, are a good source of vegetable protein . At the same time, their calorie intake is not excessive. 100 grams of beans, in fact, provide 341 calories. To help our body have all the proteins it needs, it is good to combine the consumption of beans, and other legumes, with that of whole grains .

Bright skin

Among the beneficial nutrients present in the beans, we must not forget vitamin A , which helps us keep the skin healthy and make it radiant. Vitamin A not only protects and maintains healthy skin, but it is useful for promoting bone development and ensuring the well-being of the eyes and eyesight.

Favism

The numerous benefits of broad beans are unfortunately not valid for those suffering from favism . It is a pathology in which there is a congenital defect in an enzyme normally contained in red blood cells . The enzymatic defect is inherited via the X chromosome. The disease appears 12-48 hours after taking fresh broad beans . In severe cases, about half of the red blood cells are destroyed. 

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