9 PROPERTIES OF BEANS FOR PHYSICAL AND MENTAL HEALTH - NUTRITION - 2025

The properties and benefits of beans are multiple: they promote heart health, increase memory, improve oxygen levels or are even satiating. Later I will talk about them in detail.

Broad beans are legumes that are grown in February and March and are left to mature throughout the summer. The beans grow on plants with sharp leaves, producing between 25 to 50 pods per plant. They are a great source of protein and carbohydrates, as well as vitamins A, B1, and B2.

The pods resemble pea pods in shape, although they tend to be larger and are covered with a white material that protects the seeds inside.

Fava beans are also often used as a cover crop to protect sensitive soils, as they grow quickly and provide large amounts of foliage.

In addition, like most legumes, beans contain large amounts of nitrogen, a nutrient that rejuvenates the growing soil.

The origin of this legume is unknown, but it has been cultivated in the Middle East for 8,000 years before it spread to Western Europe. In addition, they have been found in the first human settlements. It probably originated in the Orient during the Neolithic and during the Bronze Age it spread to northern Italy.

They have been found in settlements in Switzerland and Great Britain at Glastonbury, as well as in Egyptian tombs. In ancient Rome they were used in funeral rites.

The nutrients in beans

Fava beans are a very good source of fiber that helps lower cholesterol and controls sugar levels. They are also high in folic acid, protein, vitamin B1, as well as copper, phosphorus, iron, magnesium, manganese and potassium.

Folate

Folate participates in biochemical processes that create genetic material, create new cells, and metabolize amino acids.

It is so essential for the growth and development of new cells that it helps prevent birth defects of the brain and spinal cord when taken before and during pregnancy.

According to the Office of Dietary Supplements, everyone needs folic acid to make healthy red blood cells and prevent anemia. One cup of cooked lima beans contains 44 percent of the recommended daily intake of folic acid.

Iron

All legumes, including lima beans, are a great source of iron. One cup of lima beans has 3 milligrams of iron, which is 32 percent of the recommended daily intake for men and 14 percent for women.

In addition to carrying oxygen through the body, iron-dependent enzymes detect when oxygen levels drop and initiate processes that allow the body to level again.

Iron supports the immune system by functioning as an antioxidant that protects the white blood cells responsible for destroying bacteria.

Zinc

Enzymes are proteins that activate and accelerate chemical processes inside the body. Nearly 100 enzymes depend on zinc to fulfill their functions, according to the Linus Pauling Institute.

Thus, zinc is vital for the growth and development of the human body. Zinc deficiencies can cause delayed growth and neurodevelopment. The immune system also suffers if you don't get enough zinc.

A decrease in zinc levels is associated with fewer white blood cells available to fight pathogens and infections. One cup of lima beans provides 15 percent of the recommended daily zinc intake for men and 21 percent for women.

The nutritional properties of beans

Nutrient-dense legume, beans are rich in protein, minerals, vitamins and fiber. Plus, they are surprisingly low in calories and free of saturated fat. Fava beans as long as they are included in a nutritious diet, offer cardiovascular benefits, and can help you lose weight.

Here we list some of the health benefits that the consumption of these delicious legumes brings.

1- Promotes heart health

Fava beans are loaded with nutrients that support cardiovascular health. Legumes contain different types of dietary fiber, soluble and insoluble, but they are especially high in soluble fiber.

Fava beans specifically have about 9 g of soluble fiber per 1/4 cup. This fiber helps improve blood sugar levels, as well as the cholesterol level.

Soluble fiber is especially efficient at lowering the level of low-density high-density licoproteins (LDL), commonly called "bad" cholesterol.

2- Helps keep the body hydrated

Potassium includes electrolytes, which increase the levels of water and acidity in the body. Electrolytes are constantly being lost in sweat and need to be regenerated.

3- Helps control weight

Fava beans are also loaded with protein, providing 10g per ¼ cup. According to a study published this year in the "European Journal of Clinical Nutrition," obese or overweight people who followed a calorie-controlled, high-protein, high-fiber diet reduced excess fat.

Participants enrolled 89 obese or overweight women ages 18 to 65, who followed the diet for 10 weeks.

Participants on this diet not only lost more body weight, but also total fat, which resulted in a reduction in cholesterol levels. The blend of protein and fiber in fava beans can thus help to reduce weight.

4- Source of calcium

Calcium is a crucial mineral for the development of bones and teeth, as well as for their maintenance. In addition, it is an essential nutrient for cardiovascular functions.

5- Rich in nutrients

According to "Fruits and Vegetable Matter," beans are nutrient-dense foods, which means they offer a host of benefits without adding too many calories.

Among the nutrients it contains are vitamin B1 or thiamine, iron, copper, phosphorous, potassium and magnesium, reaching between 10 and 19 percent of the recommended daily value of nutrients with the consumption of ¼ cup of beans.

Vitamin B1 is essential for the proper functioning of the central nervous system and energy production. Iron is a protein responsible for transporting oxygen through the bloodstream and together with copper it helps the formation of red blood cells.

Phosphorus and magnesium are essential for maintaining strong bones and together with potassium they help control blood pressure levels.

6- Increase oxygen levels

Iron is an essential element of hemoglobin. Hemoglobin is primarily responsible for moving oxygen from the lungs to many other cells.

7- Improves memory and brain functions

Vitamin B (thiamine) is involved in central enzymatic energy-producing reactions and is also critical to brain / cognitive cell function.

This is because thiamine is needed for the synthesis of acetylcholine, a neurotransmitter essential for memory and the lack of which has been shown to be a contributing factor in age-related decline in mental function (senility) and disease of the Alzheimer's. Alzheimer's disease is clinically characterized by a decrease in acetylcholine levels.

In addition, beans can make you smile as it includes a large amount of amino acids such as L-Dopa (dopamine), a chemical that helps improve mood and reduce depressive disorders.

8- It is a satisfying food

A single serving of lima beans contains less than 200 calories, making this food a low-calorie option loaded with fiber.

It is an appetizer that will help keep you full and satisfied throughout the day, thus avoiding snacking between meals.

9- loaded with iron

One cup of cooked beans provides men with 32 percent of the RDA for iron per day and women with 14% of their daily need. Consuming iron is essential for the body to create red blood cells.

People with a diet reduced in iron often develop anemia and nervous problems, attention deficit hyperactivity disorder.

How to include beans in your menu

Here are some simple recipes with which you can incorporate these nutritious legumes into your diet:

Scrambled beans

Are needed:

• 500 g of broad beans
• 3 eggs (Size L)
• 3 garlic cloves
• 1 onion
• Oil and salt

Sauté the three garlic cloves and the onion, which we have previously cut into slices. When the onion begins to take a golden color, add the beans and sauté them for a couple of minutes.

Next we add a glass of water and let the beans cook over low heat until the water evaporates completely. Now, we add the three eggs and when they begin to set we will move until all the ingredients are integrated. Ready!

Beans with ham

Are needed:

• 500 g of broad beans
• 100 g of Serrano ham (in cubes)
• 1 onion
• 4 slices of bread
• Oil, salt and pepper

Sauté the onion in oil for 5 minutes, add the ham and beans and fry for one more minute. Now add a glass of water and cook for 10 minutes or until the beans are very tender (this will depend on whether the beans are fresh or canned).

Meanwhile, fry the bread slices on both sides to serve as a side. When the beans are soft, correct the salt and serve.

Noodles with beans

Are needed:

• 1 Pack of noodles
• 300 g of broad beans
• 200 g bacon
• 3 cloves of garlic
• ½ Liter of broth to taste
• 75 g of grated cheese to taste
• Oil and salt

Sauté the garlic cloves and add the beans. Add the broth and cook for about 10 minutes. Sauté the bacon cut into small pieces in a frying pan without oil (the bacon will release its own fat so it is not necessary to add oil).

Cook the noodles according to the manufacturer's recommendation and add it to the pan with the beans. Also add the bacon and stir. Remove from heat and serve by sprinkling it with the grated cheese immediately so that it melts with the heat of the noodles. Delicious!

Bean puree

Are needed:

• 1 kg broad beans
• 3 potatoes
• 1 liter of broth to taste
• Oil, salt and pepper

Peel and cut the potatoes. Put the beans and potatoes in a pot and cover them with broth until they start to boil. Add salt and pepper and cook until the potatoes are soft. Remove from heat and mash with a fork until pureed. A perfect companion for the main dish.

Beans Salad

Are needed:

• 800 g of baby beans
• 100 g of ham
• 1 Lettuce to taste (endive, lamb's lettuce, spinach, etc)

Cook the beans following the procedure of the previous recipes. While we can clean the lettuce and chop it. Drain the beans, placing the lettuce, beans and diced ham. We recommend you prepare a vinaigrette for this salad based on oil, vinegar and soy sauce, which gives it a very special touch.

As you have seen, beans have some interesting benefits in our body, however it is best to consume them in small quantities since the digestion process is slow. In addition, we especially recommend the puree recipe, a fun way to include this food in the diet of the little ones in the house.