At the request of readers and friends, before summarizing beans, food and heart first introduce broad beans.

Vicia faba, alias Nandou and Hudou, is one of the beans with the longest cultivation history. Similar to peas, lentils and chickpeas, Vicia faba originated in West Asia and North Africa. The earliest archaeological record of broad beans can be traced back to the Neolithic Israel (65-68 BC).

Vicia faba was once a common food in ancient Egypt, Greece and Rome, and then gradually spread to Europe, northern India and China. Broad bean was introduced to China in the 1st century, and now it is widely planted in nearly 5 countries, especially China, Ethiopia and Morocco. The planting area and yield of broad beans in China rank first in the world, accounting for about one third.

Broad beans are very popular not only in China, but also in other countries and regions. Broad beans have always been a very popular part of the Middle East diet, and they are also very popular in English-speaking areas. Moreover, the number of names seems to rank first among leguminous plants: the most commonly used English name is fava beans, and there are also various nicknames: broad beans, fababean, field bean, bell bean, Vicia faba, English bean, horse bean, windsor bean, Pigeon bean and tic bean.

With people's attention to plant nutrients and the research on the health effects of broad beans, this traditional food has gradually become the new favorite of the dining table. The following food and heart will take you to know what nutrients broad beans contain, what positive effects they have on the human body, whether there is any risk in eating them, and how to eat them healthier.

1. Nutritional value of broad beans

The nutritional composition of broad beans is similar to other miscellaneous beans, but it also has its own uniqueness, mainly including the following points:

1. High protein. 1 grams of broad beans contain 26.1 grams of protein, which is higher than any type of red meat per 1 grams of animals. 1 grams of green broad beans with pods contain 7.92 grams of protein.

2. Low fat and no cholesterol. Broad beans contain no cholesterol, 1 grams of dry broad beans contain only 1.53 grams of fat, and 1 grams of pod broad beans contain only .73 grams of fat. Of course, if it is fried broad beans, such as orchid beans and strange-flavored beans, the fat content is greatly increased by other oils.

3. Rich in dietary fiber. 1 grams of dried broad beans contain 25 grams of dietary fiber, which can be regarded as the king of fiber. Unfortunately, when many people eat broad beans, they will remove the bean skin and discard most of the essential dietary fiber.

4. Rich in vitamins. 1 grams of dried broad beans can meet 15.75% folic acid /B9 demand, 46.25% thiamine /B1 demand, 25.62% riboflavin /B2 demand, 21.53% B6 demand, 19.52% pantothenic acid /B5 demand, 17.69% niacin /B3 demand and 7.5% daily. The advantages of green broad beans are vitamins A,C and K. 1 grams of green broad beans with pods can meet 34.8% of vitamin K demand, 11.1% of vitamin A demand and 4.11% of vitamin C demand.

5. Rich in minerals. One hundred grams of dried broad beans can meet people's needs of 91.56% copper, 7.87% manganese, 45.71% magnesium, 37.22% iron, 33.68% phosphorus, 28.55% zinc, 22.55% potassium, 14.91% selenium and 7.92% selenium.

6. Rich in bioactive substances. In addition to polyphenols, broad beans also contain levodopa, a precursor of dopamine.

In short, broad bean is a very cost-effective food. The content of protein, dietary fiber, minerals and vitamins in dry broad bean is higher, while the nutritional advantages of green broad bean are more inclined to vitamin A, vitamin C and vitamin K.

2. the health value of broad beans

the study found that eating broad beans regularly can have six positive effects on human body.

1. Improve motor function and relieve Parkinson's symptoms.

this function of broad bean attracts people's attention. Studies have found that eating 25 grams of broad beans every day can participate in regulating the dopamine level of individuals and produce similar effects as Parkinson's drugs.

The main mechanism is that Vicia faba contains levodopa, which can pass through the blood-brain barrier and be converted into dopamine by dopamine decarboxylase, which increases the dopamine content in the brain. At the same time, Vicia faba is also rich in folic acid, which is helpful to improve Parkinson's disease.

2. Prevention of osteoporosis. Rich manganese and copper in broad beans can increase bone density, inhibit calcium deficiency and reduce the risk of osteoporosis and arthritis.

3. Reduce the risk of hypertension and heart disease. The rich magnesium and potassium in broad beans help to relax blood vessels and lower blood pressure; Rich dietary fiber is helpful to reduce bad cholesterol content and repair intestinal barrier function; Rich antioxidants help to reduce inflammation and oxidative stress damage, thus reducing the risk of cardiovascular disease.

4. Promote weight loss. Broad beans are characterized by high protein, high fiber and high nutrient density, which helps to enhance satiety and help to lose weight.

5. Promote the health of pregnant women and infants and prevent birth defects. It is mainly related to the rich folic acid content in broad beans.

6. Prevent and improve iron deficiency anemia. Mainly related to the rich iron in broad beans.

iii. Health risks of broad beans

Eating broad beans is good for health, but not everyone is suitable for it.

1. Can you eat broad beans for depression?

L-dopa in Vicia faba may help to improve depressive symptoms, but excessive L-dopa will cause vitamin B6 deficiency and aggravate depression. When taking monoamine oxidase antidepressants, it is best to avoid eating broad beans.

2. Is silkworm disease related to broad beans?

Silkworm bean disease, also known as cowpea yellow, is an abnormality caused by the mutation of a gene on the X chromosome, and China is also a high incidence area of this kind of abnormal gene. Men who carry this abnormal gene and women who carry two abnormal X chromosomes eat broad beans, broad bean products, contact with broad bean pollen or breast-feeding infants after their mothers eat broad beans can cause hemolytic anemia. The reason is that there is a lack of glucose -6- phosphate dehydrogenase (G6PD) in individuals with silkworm bean disease.

3. Broad bean is allergic.

if broad beans are allergic, they should be fasted according to the allergic condition. Eating raw broad beans may not only cause abdominal distension, exhaust, diarrhea and other problems, but also increase the risk of broad bean allergy.

4. How to eat broad beans is healthier

In summary, broad beans are a very healthy food, which can promote the health of intestines, heart, bones and brain, prevent birth defects and enhance immunity. However, in order to give full play to the health benefits of broad beans, we need to pay attention to the following points:

1. Eating broad beans with skin is healthier.

2. eat cooked broad beans.

3. Eat low-processed broad beans. Simple cooking methods can give full play to the health value of broad beans, such as boiled broad beans with only water, salt and spices (such as pepper leaves), fennel beans and roasted/broad beans without additives, and the health benefits of broad beans with sugar, oil and even additives will be greatly reduced.

4. Fermentation is a good way to enhance the value of broad beans. In southwest China, people use broad beans to ferment fermented lobster sauce. This kind of fermented lobster sauce without additives is beneficial to health, so pay attention to avoid excessive salt when eating.

5. You can't substitute broad bean snacks (such as fried orchid beans, strange-flavored beans or broad bean cakes) for broad beans.

5. Healthy breakfast for one week

Next, we will continue our breakfast series. Food and Heart will introduce several Aauto Quicker breakfasts that can not only provide us with calories, but also protect the flora for your reference.

Day 1.? Grilled naan+red bean milk+egg+walnut kernel+kiwi

Day 2. Whole wheat bread with lactic acid bacteria+soybean milk+cheese+almond+apple

Day 3. Bread+yogurt+dried bean curd+peanut+mango+rose

Day 4. Jujube cake+soybean milk+yogurt+beef+walnut kernel+apple+red vegetables

Day 5. Whole wheat toast with lactic acid bacteria+yogurt+cheese+carya cathayensis sarg+red grapefruit

Day 6. Grilled naan+yogurt+milk skin+black beans+dark chocolate+walnuts+pears+red vegetables

Day 7. Whole wheat toast with lactic acid bacteria+soybean milk+egg+walnut kernel+red grapefruit

Serious friends may find that these breakfasts have many similarities, mainly the essential protein foods (yogurt, soybean milk, sour soybean milk, black beans, dried beans, eggs and cheese), and the staple foods (lactic acid bacteria toast, bread, baked naan and jujube cake). Protein strengthens your immunity, carbohydrates provide fuel for your brain, and crude fiber allows your intestinal bacteria to enjoy highly diverse living conditions. Tip: Yogurt should be made by yourself, and the intake of additives and sugar should be omitted. It is not recommended to use commercially available yoghourt instead (which contains sugar and additives). You can use homemade miscellaneous grain porridge or whole grain soybean milk instead, but at the same time, it can reduce the intake of staple food and increase the intake of protein. Yogurt used for food and heart are all homemade NS8 yogurts.

reference materials

1. /nutrition/fava-beans/

4.? /fava-beans.html