Broad bean, alias Nandou and Hudou, is one of the beans with the longest cultivation history. Similar to peas, lentils and chickpeas, it originated in West Asia and North Africa. The earliest archaeological record of Vicia faba can be traced back to Neolithic Israel (6500-6800 BC).

Broad bean was once a common food in ancient Egypt, Greece and Rome, and then it gradually spread to Europe, northern India and China. Broad bean was introduced to China around 1 century, and now it is widely planted in nearly 50 countries in the world, especially China, Ethiopia and Morocco. China's broad bean planting area and yield 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 bean, broad bean, field bean, kidney bean, broad bean, English bean, cowpea, Windsor bean, pigeon bean and tic bean.

With the attention of human beings to the nutritional components of plants and the research on the health care efficacy of broad beans, this traditional food has gradually become the new favorite of the table. The following food 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 bean

The nutritional components of broad beans are similar to those of other miscellaneous beans, but they also have their own uniqueness, mainly including the following points:

1 .high protein. 100g broad bean contains protein 26. 1g, which is higher than any type of red meat per 100g animal. 100g green broad beans with pods contain 7.92g protein.

2. Low fat, no cholesterol. Broad bean contains no cholesterol, 100g dry broad bean contains only 1.53g fat, and 100g pod broad bean contains only 0.73g fat. Of course, if it is fried broad beans, such as orchid beans, exotic beans, etc., the fat content is greatly increased by other oils.

3. Rich in dietary fiber. 100 grams of dried broad beans contains 25 grams of dietary fiber, which is called the king of fiber. Unfortunately, when many people eat broad beans, they will remove the bean skin and discard most of the necessary dietary fiber.

4. Rich in vitamins. 100g of dry broad beans can meet the requirements of people for folic acid /B9 105.75%, thiamine /b 1 46.25%, riboflavin /B2 25.62%, B6210.53%, B6/kloc-0. The advantages of green broad beans are that vitamins A, C, K, 100g green broad beans with pods can meet people's daily vitamin K requirement of 34.08%, vitamin A requirement of1.10% and vitamin C requirement of 4.1/kloc-0.

5. Rich in minerals. 100g of dry broad beans can satisfy people's daily requirements of 9 1.56% copper, 70.87% manganese, 45.7 1% magnesium, 37.22% iron, 33.68% phosphorus, 28.55% zinc and 22.55% zinc.

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

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

2. The health value of broad bean

It is found that eating broad beans regularly has six positive effects on human body.

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

This function of broad bean has attracted much attention. Studies have found that eating 250 grams of broad beans every day can participate in regulating the dopamine level of individuals and produce effects similar to those of 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, increasing the content of dopamine in the brain. Vicia faba is also rich in folic acid, which is helpful to improve Parkinson's disease.

2. Prevent 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 diseases.

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 babies and prevent birth defects. 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.

Three. 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 broad beans 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 bean disease related to broad beans?

Bean disease, also known as Hudou Huang, is an abnormality caused by a gene mutation on X chromosome, and China is also a high incidence area of such abnormal genes. Men who carry this abnormal gene and women who carry two abnormal X chromosomes eat broad beans and broad bean products, and their mothers touch broad bean pollen after eating broad beans or breast-fed babies can all cause hemolytic anemia. The reason is that there is a lack of glucose -6- phosphate dehydrogenase (G6PD) in individuals with silkworm disease.

3. Broad bean allergy.

If broad beans are allergic, fast according to the allergic situation. 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 a word, broad bean is a very healthy food. Regular consumption 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 care efficacy of broad beans, we need to pay attention to the following points:

1. It is healthier to eat broad beans with skin.

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 broad beans cooked only with water, salt and spices (such as pepper leaves), fennel beans and roasted/broad beans without additives, and broad beans with sugar, oil and even additives will greatly reduce their health benefits.

4. Fermentation is a good way to enhance the value of broad beans. In the southwest of China, people fermented douchi with broad beans. This fermented douchi without additives is good for health, so pay attention to avoid excessive salt when eating.

5. Broad bean snacks (such as fried green beans, strange beans or broad bean cakes) cannot be used instead of broad beans.

5. A healthy breakfast for a week

Next, we will continue the breakfast series. "Food and Heart" will introduce several Aauto fast breakfasts that can provide us with heat and protect the flora for your reference.

Day 1 day. ? Grilled naan+red vegetable soybean milk+egg+walnut kernel+kiwi fruit

The next day. ? Whole wheat bread with lactic acid bacteria+soybean milk+cheese+almond+apple

The third day. ? Bread+yogurt+dried bean curd+peanut+mango+rose.

The fourth day. ? Jujube cake+soybean milk+yogurt+beef+walnut kernel+apple+red vegetables

The fifth day. ? Whole wheat toast with lactic acid bacteria+yogurt+cheese+pecan+red grapefruit.

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

The seventh day. ? Whole wheat toast with lactic acid bacteria+soybean milk+egg+walnut kernel+red grapefruit.

Serious friends may find that these breakfasts have a lot in common, mainly protein foods (yogurt, soybean milk, sour soybean milk, black beans, dried beans, eggs and cheese), staple foods (lactic acid bacteria toast, bread, barbecue and jujube cake), fruits and vegetables (apples, red grapefruit, kiwi fruit, pears, mangoes and red vegetables). Protein enhances 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 yogurt instead (containing sugar and additives). It can be replaced by homemade coarse cereal porridge or whole-grain soybean milk, 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 is homemade NS8 yogurt.

reference material

1.？ /nutrition/broad beans/

4.？ /fava-beans.html