Yard long Beans
Nutrition and You
Chewy and flavorful yard long beans, also known as Chinese snake beans, are closely related to blackeyed peas. Its immature, tender, edible pods are one of the most popular podvegetables used in the Philippines and other East Asian cuisines. The beans are also grown on small scales in home gardens in the Southern United States, WestIndies as well as in the Mediterranean regions.
Health benefits of Yard long beans
1. Yardlong beans are one of the ancient, cultivated crops. Young, immature pvegetables: of the very lowcalorie vegetables; 100 g beans contain just 47 calories.
2. The pods contain large quantities of soluble and insoluble fibers. Since the entire green pod is eaten as green beans, enough dietary fiber is obtained in the diet. Dietary fiber helps to protect the colon mucosa by reducing its exposure time to toxic substances as well as by binding to cancercausing chemicals in the colon. Fiberrich food is also found to reduce LDLcholesterol levels by decreasing the reabsorption of cholesterolbinding bile acids in the colon.
3. Fresh yardlong beans are one of the finest sources of folates. 100 g beans provide 62 µg or 15% of the daily requirement of folates. Folate along with vitamin B12 is one of the essential components of DNA synthesis and cell division. Adequate folate in the diet around conception and during pregnancy may help prevent neural tube defects in newborns.
4. Fresh beans contain a good amount of vitaminC. 100 g yardlong beans provide 18.8 mg or 31% of vitamin C. This vitamin is a powerful watersoluble antioxidant, and when adequately provided in the diet, it helps build immunity to combat infections, contributes to maintaining blood vessel elasticity, and offers some protection from cancers.
5. Furthermore, long beans are excellent sources of vitamin A. At 865 IU per 100 g; the beans have more of this vitamin than that of the other same family legumes such as lima beans, fava, green beans, etc. Vitamin A is one of the essential vitamins for the body provided through our diet. Vitamin A maintains mucosal integrity, enhances skin complexion, and improves night vision.
6. Also, yardlong beans provide average amounts of minerals such as iron, copper, manganese, calcium, and magnesium. The body uses manganese as a cofactor for the important antioxidant enzyme, superoxide dismutase.