Fava beans, scientifically known as Vicia faba, are an herbaceous plant that grows to a height of approximately 0.5–1.2 meters. It has a sturdy stem, pinnately compound leaves, white flowers tinged with purple, and long pods containing 4–8 large seeds. The seeds are flat and oval, about the size of a thumb, and can be white, ivory, yellow, or brown depending on the variety.
This plant is native to the Mediterranean region and Western Asia and has been cultivated for thousands of years. In Vietnam, fava beans used to be a common crop in the rural areas of the North and North-Central regions, where the climate is cooler and the soil is fertile.
Fava beans can be boiled, made into porridge, or used in soups as a meat substitute during times of food scarcity. They have a nutty, buttery flavor. In Vietnamese cuisine, they are used in various delicious and nutritious dishes such as fava bean coconut pudding, fava bean and pork rib stew, fava bean sticky rice, and vegan dishes.
Beyond their culinary uses, fava beans are also considered a natural remedy due to their rich nutrient profile. Modern research has highlighted the numerous health benefits associated with this legume. Fava beans are an excellent source of plant-based protein, dietary fiber, folate, magnesium, and B vitamins. They are ideal for vegetarians, diabetics, and those looking to lose weight.
In the market, dried fava beans range in price from 90,000 to 130,000 VND per kg, while fresh beans during the season can cost up to 40,000–60,000 VND per kg, depending on the region. Some producers also offer organic fava beans, which can cost twice as much but are still sought after by consumers.
Here is the nutritional breakdown of 100g of fava beans:
+ Energy: 341 kcal
+ Carbohydrates: 58.29g
+ Protein: 26.12g
+ Fat: 1.53g
+ Fiber: 25g
+ Vitamin C: 1.4mg
Additionally, fava beans contain various B vitamins, including 2.832mg of vitamin B3 and 0.333mg of vitamin B5, and minerals such as iron (6.7mg), potassium (1062mg), and calcium (103mg), among others.
Surprising Health Benefits of Fava Beans
1. Support for Parkinson’s Symptoms
Fava beans are rich in Levodopa (L-dopa), a compound that the body can convert into dopamine, a crucial neurotransmitter for brain function. As such, fava beans may naturally help improve symptoms of Parkinson’s disease.
2. Blood Pressure Regulation
Fava beans are an excellent source of magnesium and potassium, essential minerals that help dilate blood vessels, support circulation, and control blood pressure. Including fava beans in your daily diet can be beneficial for individuals with high blood pressure.
3. Immune System Boost
The abundance of vitamins and minerals in fava beans contributes to the healthy functioning of white blood cells, our body’s essential defense against bacteria and viruses. A robust immune system helps us fight off diseases more effectively.
4. Effective Weight Loss Aid
With a high protein (over 26g) and fiber (25g) content per 100g, fava beans promote satiety, curb appetite, and reduce calorie intake. They are an excellent choice for those on a healthy diet or looking to manage their weight.
5. Prevention of Birth Defects
Fava beans are a natural source of vitamin B9 (folic acid), which is essential for pregnant women. Along with vitamin B12, folate plays a critical role in cell division and the development of the fetal nervous system, reducing the risk of neural tube defects and supporting the baby’s overall growth and development.
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