Winged Bean Leaves (Raw) – Nutritional Information and Benefits
Winged bean leaves, also known as Psophocarpus tetragonolobus, are an often-overlooked green vegetable that packs a nutritional punch. These tender, vibrant green leaves are rich in protein, essential vitamins, and minerals, making them a valuable addition to a balanced diet. Whether you’re using them in salads, stir-fries, or soups, winged bean leaves offer a unique flavor and numerous health benefits.
Nutritional Breakdown
Here’s a detailed look at the nutritional profile of raw winged bean leaves:
| Nutrient | Amount |
|---|---|
| Energy | 74 kcal |
| Protein | 5.85 g |
| Total Fat | 1.1 g |
| Saturated Fat | 0.272 g |
| Carbohydrates | 14.1 g |
| Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 224.0 mg |
| Iron | 4.0 mg |
| Magnesium | 8.0 mg |
| Phosphorus | 63.0 mg |
| Potassium | 176.0 mg |
| Sodium | 9.0 mg |
| Zinc | 1.28 mg |
| Copper | 0.456 mcg |
| Manganese | 1.367 mg |
| Selenium | 0.9 mcg |
| Vitamin C | 45.0 mg |
| Thiamine (Vitamin B1) | 0.833 mg |
| Riboflavin (Vitamin B2) | 0.602 mg |
| Niacin (Vitamin B3) | 3.472 mg |
| Vitamin B6 | 0.232 mg |
| Folate | 16.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 405.0 mcg |
| Vitamin E | 0.0 mg |
| Vitamin D2 | 0.0 mcg |
Health Benefits of Winged Bean Leaves
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Rich in Protein: With 5.85 grams of protein per 100 grams, winged bean leaves are an excellent plant-based source of protein, supporting muscle repair and immune health.
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High in Vitamins: The leaves are an excellent source of Vitamin A, offering 405 mcg per 100 grams. This vitamin supports vision, immune function, and skin health. Additionally, Vitamin C (45 mg) aids in collagen production, boosts immunity, and promotes healthy skin.
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Mineral-Rich: These leaves are packed with essential minerals. Calcium (224 mg) supports strong bones and teeth, while iron (4.0 mg) helps prevent anemia by supporting red blood cell production. The leaves are also rich in phosphorus, which works with calcium to maintain bone health.
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Heart Health: Winged bean leaves contain a small amount of potassium (176 mg) and magnesium (8 mg), both of which are important for regulating blood pressure and supporting heart function.
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B-Vitamins for Energy: The leaves provide significant amounts of several B-vitamins, including Thiamine (0.833 mg), Riboflavin (0.602 mg), Niacin (3.472 mg), and Vitamin B6 (0.232 mg). These vitamins are essential for energy production and overall metabolic function.
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Antioxidant Properties: Rich in antioxidants like Vitamin C and Vitamin A, winged bean leaves help fight free radicals, reducing inflammation and supporting cellular health.
Dietary Considerations
- Low in Saturated Fat: Winged bean leaves are naturally low in saturated fat (0.272 g), making them an excellent option for those following heart-healthy diets.
- Low in Sodium: With only 9 mg of sodium per 100 grams, these leaves can be enjoyed by those on low-sodium or heart-healthy diets.
- Gluten-Free: Winged bean leaves are naturally gluten-free, making them suitable for individuals with celiac disease or gluten sensitivity.
Incorporating Winged Bean Leaves Into Your Diet
Winged bean leaves are a versatile ingredient in many culinary traditions. They can be used in a variety of ways:
- Raw: As a fresh leafy green in salads.
- Cooked: In soups, stir-fries, or as a garnish for curries.
- Blended: Into smoothies or pesto for a unique twist.
Conclusion
Winged bean leaves are a nutritious and often underutilized green vegetable that should be considered for any health-conscious diet. They offer a host of beneficial nutrients, including protein, essential vitamins, and minerals, and are particularly helpful for those seeking to boost their intake of plant-based proteins and antioxidants. Whether consumed raw or cooked, winged bean leaves provide an easy way to enhance the nutritional value of your meals.
