Nutritional Breakdown of Adzuki Beans (Mature Seeds, Raw)
Description
Adzuki beans, scientifically known as Vigna angularis, are small, reddish-brown legumes popular in Asian cuisine. Known for their nutty flavor and versatile use, these nutrient-dense beans are often used in soups, stews, and sweet dishes. Packed with plant-based protein, dietary fiber, and essential minerals, adzuki beans are an excellent addition to a balanced diet.
Nutritional Information per 100g
| Nutrient | Amount | Health Benefits |
|---|---|---|
| Energy (kcal) | 329.0 | Provides sustained energy, making it ideal for active lifestyles and weight management. |
| Protein (g) | 19.87 | Supports muscle repair, growth, and immune function; ideal for plant-based diets. |
| Total Fat (g) | 0.53 | Very low in fat, contributing to heart-healthy eating. |
| Saturated Fats (g) | 0.191 | Negligible amount of unhealthy fats, promoting cardiovascular health. |
| Carbohydrates (g) | 62.9 | Provides a good source of complex carbs for long-lasting energy. |
| Dietary Fiber (g) | 12.7 | Supports digestive health, regulates blood sugar levels, and aids in weight management. |
| Sugars (g) | 0.0 | Contains no added or natural sugars, making it diabetes-friendly. |
| Calcium (mg) | 66.0 | Promotes healthy bones and teeth. |
| Iron (mg) | 4.98 | Essential for oxygen transport and preventing anemia. |
| Magnesium (mg) | 127 | Supports muscle and nerve function, as well as bone strength. |
| Phosphorus (mg) | 381.0 | Vital for energy production and maintaining healthy cells. |
| Potassium (mg) | 1254.0 | Regulates blood pressure and supports cardiovascular health. |
| Sodium (mg) | 5.0 | Extremely low in sodium, beneficial for managing blood pressure. |
| Zinc (mg) | 5.04 | Enhances immune function, supports wound healing, and promotes healthy skin. |
| Copper (mg) | 1.094 | Important for iron absorption and connective tissue health. |
| Manganese (mg) | 1.73 | Helps with metabolism, bone health, and antioxidant functions. |
| Selenium (mcg) | 3.1 | Contributes to thyroid function and antioxidant protection. |
| Vitamin C (mg) | 0.0 | Does not contain vitamin C; pair with citrus or bell peppers for added benefit. |
| Thiamin (B1) (mg) | 0.455 | Supports energy metabolism and nervous system function. |
| Riboflavin (B2) (mg) | 0.22 | Aids in energy production and skin health. |
| Niacin (B3) (mg) | 2.63 | Helps convert food into energy and maintain healthy skin and nerves. |
| Vitamin B6 (mg) | 0.351 | Plays a role in brain development and immune function. |
| Folate (B9) (mcg) | 622.0 | Crucial for DNA synthesis and cell division, especially important during pregnancy. |
| Vitamin B12 (mcg) | 0.0 | As a plant-based food, contains no B12; vegans should consider supplementation. |
| Vitamin A (mcg) | 1.0 | Contains trace amounts; best complemented with other vitamin A-rich foods like carrots or spinach. |
| Vitamin E (mg) | 0 | Lacks vitamin E; consider combining with nuts or seeds for antioxidant support. |
| Vitamin D2 (mcg) | 0.0 | Does not provide vitamin D; sun exposure or fortified foods can complement intake. |
Allergen Information
Adzuki beans are naturally gluten-free and suitable for most dietary needs. However, cross-contamination can occur during processing. Those with legume allergies (e.g., to peanuts or soybeans) should consult a healthcare provider before consumption.
Dietary Preferences
Adzuki beans align with various dietary lifestyles:
- Vegan & Vegetarian-Friendly: Rich in plant-based protein and nutrients.
- Gluten-Free: Naturally free of gluten, making them a safe choice for individuals with celiac disease or gluten sensitivity.
- Low-Sodium: Excellent for those monitoring sodium intake.
- Diabetes-Friendly: High in fiber and low in sugar, aiding in blood sugar regulation.
Usage Advice
Adzuki beans are versatile and can be used in savory dishes like curries, soups, and salads or sweet preparations such as red bean paste for desserts. To enhance digestibility, soak beans overnight and cook thoroughly. Pairing with vitamin C-rich foods can improve iron absorption.
Conclusion
Adzuki beans are a powerhouse of nutrition, offering a perfect balance of protein, fiber, and essential minerals. Their adaptability to a wide range of dishes and dietary needs makes them a must-have in every health-conscious kitchen. Whether you’re looking to enrich a hearty stew or craft a delectable dessert, adzuki beans are a wholesome, nutrient-packed ingredient worth exploring.
