10 Amazing Health Benefits And Nutritional Value Of Fava Beans June 21, 2016

Have you ever wondered how beneficial fava beans are? And do you know that they can be consumed without having to worry about weight gain? A master source of protein and soluble fiber, these beans are free from saturated fat, making it a good delicacy to be enjoyed along with many other benefits.

And would you like to know what these benefits are? Go ahead and read!

1. Good For The Heart:

1 cup of fava beans yields 36 grams of soluble fiber. Studies suggest that ingestion of soluble fiber laden foods can help in keeping the levels of cholesterol, as well as blood sugar under control [1]. These fiber variants also help in lowering the levels of low-density lipoprotein or the bad cholesterol, and thus shield your heart.

[ Read: Benefits Of Green Beans ]

2. Aids In Weight Loss:

You get about 40 grams of protein from 1 cup serving of fava beans. According to the European Journal of Clinical Nutrition, people who consumed a meal rich in high protein and high fiber were able to see better results than those who were on a high-carbohydrate, low-fat diet. The total fat loss was also higher while there was a dip in the net cholesterol levels. [2]

3. Packed With Nutrients:

Fava beans are laden with nutrients in abundance. The broad beans are treasure troves of assorted minerals and vitamins. Some of those include magnesium, potassium, iron, copper, phosphorous, vitamin B1, and thiamin, with just ¼ cup yielding 10% to 19% of recommended daily allowance.

While vitamin B1 is essential for the normal functioning of your central nervous system, copper plays a vital role in keeping your immunity, bloodstream, and bones balanced and healthy.

Magnesium and phosphorus are essential for maintaining the blood pressure levels and bone health, while iron is the oxygen transporter. [3]

4. Good Source Of Folate And Manganese:

Fava beans are a super good source of manganese and folate. While the former plays a quintessential role in protein and carbohydrate metabolism, folate is known to be required for cardiac health, immunity, and synthesis of red blood corpuscles. [4]

[ Read: Benefits Of Kidney Beans/ Rajma ]

5. Aids In Combating Depression:

Yes, this broad bean could help in combating depression. According to studies, the beans, packed richly with the amino acid dopamine, can do wonders in improving your mood and thus help in alleviating depressive conditions.

6. Helps In Avoiding Hungry Pangs:

Fava beans are loaded with a good dose of protein and fiber. Studies suggest that fiber and protein help in keeping you fuller for a longer time [5]. It is comparatively a low-calorie delight, with ½ a cup of boiled fava beans giving just 95 calories. Smash a handful of cooked beans with spices of your choice and use it as a spread on your whole grain toast for a tasty snack.

7. Good For Pregnant Women:

Pregnant women need iron and calcium [6]. Fava beans are an ideal food that a woman can enjoy during pregnancy and lactation. While the beans meet about 14% of RDA of iron, they are also known to render adequate amount of calcium. The constipation experienced during pregnancy is also kept at bay as these beans are laden with soluble fiber. It also easily fills a pregnant woman up and gives her sufficient energy.

8. Good For Treating Parkinson’s Disease:

Fava beans are good sources of levodopa. Levodopa is the same chemical you can find in drugs used to treat Parkinson’s disease [7]. While the amount of this chemical could vary depending on the type of fava beans, 3 ounces of fresh, green fava beans roughly yield 50 mg to 100 mg of this chemical.

According to studies conducted on the impact of this legume on Parkinson’s disease, the pods could offer relief from the symptoms of this condition in a better way than traditional drugs. People who are suffering from this mental disorder could include about 4 ounces of these beans a day for better coping up with the condition.

9. Good Source Of Vitamin C:

Fava beans are a good source of vitamin C. And, this vitamin, as all of you know, is a very powerful antioxidant. The antioxidant nature of vitamin C helps in eliminating the free radicals, which, when left unharnessed, induce oxidative damages [8]. These oxidative damages further trigger the onset of premature aging signs such as fine lines and wrinkles, various types of cancers, and even weaken your immune system. 100 grams of the raw beans give you 1.4 mg vitamin C.

[ Read: Benefits Of Mung Beans ]

10. Helps In Maintaining The Balance Of Fluids In Your Body:

Being a good source of potassium, you can always rely on these variants of beans maintain the balance of the pH levels in your body. Adequate levels of potassium are essential for the normal functioning of body cells, rhythmic heartbeat, and muscle functioning [9]. Just ensure that you are not exceeding the allotted limit or falling short of it.

Now that you know about the goodness of fava beans, here is a sneak preview into the nutritional facts of these protein rich foods.

Fava Beans Nutritional Facts:

Fava beans, mature seeds, raw
Nutritional value per 100 g (3.5 oz)
Energy341 kcal
Carbohydrates58.29 g
Dietary fiber25 g
Fat1.53 g
Protein26.12 g
Vitamins
Thiamine (B1)0.555 mg
Riboflavin (B2)0.333 mg
Niacin (B3)2.832 mg
Vitamin B60.366 mg
Folate (B9)423 μg
Vitamin C1.4 mg
Vitamin K9 μg
Minerals
Calcium103 mg
Iron6.7 mg
Magnesium192 mg
Manganese1.626 mg
Phosphorus421 mg
Potassium1062 mg
Sodium13 mg
Zinc3.14 mg

Have you ever tried fava beans in your food regimen? How do you use them? If you are new to fava beans and its health benefits, then just start using them right away and reap the goodness for a better health.

And share your views with us in the comments section below.

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