Hyacinth Beans (Immature Seeds, Raw) – Nutritional Information and Health Benefits
Hyacinth beans, also known as immature seeds or young beans, are a lesser-known yet highly nutritious legume. Raw hyacinth beans are often overlooked in favor of more common varieties, but they offer a rich profile of essential nutrients, including protein, fiber, and a variety of vitamins and minerals that support overall health. While these beans are typically consumed cooked to avoid potential toxins in their raw form, they remain a valuable addition to a balanced diet when prepared correctly.
Nutritional Breakdown (per 100g):
| Nutrient | Amount |
|---|---|
| Energy | 46.0 kcal |
| Protein | 2.1 g |
| Fat | 0.2 g |
| Saturated Fats | 0.088 g |
| Carbohydrates | 9.19 g |
| Fiber | 3.3 g |
| Sugar | 4.08 g |
| Calcium | 50.0 mg |
| Iron | 0.74 mg |
| Magnesium | 40.0 mg |
| Phosphorus | 49.0 mg |
| Potassium | 252.0 mg |
| Sodium | 2.0 mg |
| Zinc | 0.37 mg |
| Copper | 0.047 mcg |
| Manganese | 0.205 mg |
| Selenium | 1.5 mcg |
| Vitamin C | 12.9 mg |
| Thiamine (B1) | 0.077 mg |
| Riboflavin (B2) | 0.092 mg |
| Niacin (B3) | 0.52 mg |
| Vitamin B6 | 0.024 mg |
| Folate (B9) | 62.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 43.0 mcg |
| Vitamin E | 0.51 mg |
| Vitamin D2 | 0.0 mcg |
Health Benefits
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Protein-Packed: Hyacinth beans are a good source of plant-based protein, containing 2.1 grams of protein per 100 grams. This makes them a great choice for vegetarians, vegans, or anyone looking to boost their protein intake through plant foods.
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Rich in Fiber: These beans are also a good source of dietary fiber, with 3.3 grams per 100 grams. This helps promote healthy digestion, regulate blood sugar levels, and support heart health by lowering cholesterol.
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Low in Fat: With only 0.2 grams of fat per 100 grams, hyacinth beans are a low-fat food choice, making them an excellent option for those looking to maintain or lose weight without sacrificing nutrition.
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Packed with Micronutrients: Hyacinth beans offer a range of vitamins and minerals, including vitamin C (12.9 mg), calcium (50.0 mg), magnesium (40.0 mg), and potassium (252.0 mg). These nutrients play essential roles in immune function, bone health, nerve function, and muscle contractions.
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Folate Boost: With 62.0 mcg of folate (vitamin B9) per 100 grams, hyacinth beans can support healthy cell division, making them a key food for pregnant women and anyone looking to maintain overall health.
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Iron-Rich: Iron, an essential mineral for oxygen transport in the blood, is present in hyacinth beans in a moderate amount (0.74 mg per 100 grams). Combining these beans with vitamin C-rich foods can improve the absorption of iron from plant sources.
Allergen Information
Hyacinth beans do not commonly cause allergic reactions; however, they are part of the legume family, so individuals with legume allergies (such as peanuts or soy) should be cautious when consuming them. Cooking the beans thoroughly can help reduce the levels of any potential toxins, making them safer to eat.
Dietary Preferences
- Vegan & Vegetarian: Hyacinth beans are an excellent choice for those following plant-based diets, offering a protein-rich and nutrient-dense alternative to animal products.
- Gluten-Free: Naturally gluten-free, hyacinth beans can be incorporated into a variety of gluten-free recipes.
- Low-Fat & Low-Calorie: Due to their low fat and calorie content, hyacinth beans are suitable for low-fat or calorie-restricted diets.
Cooking Tips and Advice
While raw hyacinth beans contain compounds that may be harmful if consumed in large quantities, proper cooking can render them safe and delicious. Typically, they are boiled or steamed, which removes harmful toxins and improves digestibility. Ensure you cook them thoroughly to avoid any adverse effects. They can be used in soups, stews, salads, and curries, or even dried and ground into flour for baking purposes.
If you’re new to hyacinth beans, start by using them in traditional dishes like curries, where they are paired with spices, or add them to your salads or soups for an extra boost of nutrition and texture. When dried, they can be used in a variety of baked goods or ground into a flour-like substance for making pancakes, fritters, or other types of flatbreads.
Conclusion
Hyacinth beans are a versatile and nutritious legume that can be an excellent addition to your diet. Whether you’re looking to increase your protein intake, support
