Lima Beans (Large, Mature Seeds, Raw): Nutritional Information and Highlights
Lima beans, also known as butter beans, are nutrient-dense legumes packed with essential vitamins, minerals, and macronutrients that contribute to a balanced and healthy diet. Below is a comprehensive breakdown of their nutritional content per 100 grams of raw seeds.
| Nutrient | Amount (per 100g) | Health Benefits |
|---|---|---|
| Energy (kcal) | 338.0 | Provides sustained energy for daily activities. |
| Protein (g) | 21.46 | A plant-based protein source, vital for muscle repair and overall health. |
| Total Fat (g) | 0.69 | Low in fat, making it heart-healthy. |
| Saturated Fats (g) | 0.161 | Minimal saturated fat, supporting cardiovascular wellness. |
| Carbohydrates (g) | 63.38 | High in complex carbs for steady energy release. |
| Dietary Fiber (g) | 19.0 | Promotes digestion and supports gut health. |
| Sugar (g) | 8.5 | Naturally occurring sugars provide a hint of sweetness. |
| Calcium (mg) | 81.0 | Essential for strong bones and teeth. |
| Iron (mg) | 7.51 | Supports oxygen transport and helps prevent anemia. |
| Magnesium (mg) | 224.0 | Aids in muscle function and energy production. |
| Phosphorus (mg) | 385.0 | Crucial for bone strength and cellular repair. |
| Potassium (mg) | 1724.0 | Regulates fluid balance and supports heart function. |
| Sodium (mg) | 18.0 | Very low sodium content, suitable for low-sodium diets. |
| Zinc (mg) | 2.83 | Boosts immune function and aids wound healing. |
| Copper (mg) | 0.74 | Plays a role in iron absorption and energy production. |
| Manganese (mg) | 1.672 | Supports bone health and antioxidant function. |
| Selenium (mcg) | 7.2 | Contributes to thyroid health and immune system function. |
| Vitamin C (mg) | 0.0 | Not a significant source of Vitamin C. |
| Thiamin (mg) | 0.507 | Essential for energy metabolism and nervous system function. |
| Riboflavin (mg) | 0.202 | Aids in the production of energy from food. |
| Niacin (mg) | 1.537 | Supports digestive health and energy release. |
| Vitamin B6 (mg) | 0.512 | Important for brain health and red blood cell production. |
| Folate (mcg) | 395.0 | Vital for DNA synthesis and recommended for pregnant women. |
| Vitamin B12 (mcg) | 0.0 | Lacks Vitamin B12, making it a suitable choice for vegan diets. |
| Vitamin A (mcg) | 0.0 | Not a source of Vitamin A. |
| Vitamin E (mg) | 0.72 | Provides antioxidant protection. |
| Vitamin D2 (mcg) | 0.0 | Does not contain Vitamin D. |
Allergen Information
Lima beans are naturally gluten-free and suitable for individuals with gluten sensitivities or celiac disease. However, they contain trace amounts of purines, which may not be ideal for individuals with gout or specific kidney conditions. Always consult with a healthcare professional for personalized advice.
Dietary Preferences
- Vegetarian and Vegan-Friendly: Completely plant-based, suitable for those following vegetarian or vegan diets.
- Low Fat: Ideal for low-fat dietary plans.
- High Fiber: A great option for those focusing on gut health and weight management.
- Low Sodium: Beneficial for individuals monitoring their sodium intake.
Advice for Use
Lima beans are incredibly versatile and can be used in soups, stews, salads, or purees. To maximize their nutritional benefits and reduce cooking time, soak the beans overnight before preparing. Cooking them with aromatic herbs and spices enhances their natural flavor and makes them a delightful addition to any meal.
Conclusion
Lima beans are a powerhouse of nutrition, offering high protein and fiber content with minimal fat and sodium. They are a fantastic addition to various dietary lifestyles and cuisines. Incorporate these nutrient-rich legumes into your meals for a hearty, healthy boost!
