Yardlong Bean (Vigna unguiculata subsp. sesquipedalis) or Asparagus Bean is a type of plant in the legume family, typically measuring between 35-75 cm in length. It produces fruit year-round and is commonly found in markets, making it a regular feature on Vietnamese dining tables.
Benefits of Yardlong Bean
Nutritional Value of Yardlong Bean
Yardlong Bean is rich in nutrients with antioxidant and antibacterial properties, delivering numerous health benefits. In 100g of Yardlong Bean, there are 47mg of Calcium, 2g of fiber, and 6g of protein, while containing only 59 Kcal and 0.4g of fat. Additionally, it is abundant in various vitamins and minerals, including iron (1.6mg), magnesium (36mg), manganese (0.21mg), phosphorus (16mg), potassium (194mg), sodium (5mg), zinc (0.37mg), copper (48 μg), and selenium (1.5 μg). Folate: 62 μg Vitamins: Vitamin C (22mg), B1 (0.29mg), B2 (0.18mg), PP (1.8mg), B5 (0.055mg), B6 (0.024mg)…
Health Benefits of Yardlong Bean
Prevention of Osteoporosis
Due to its high content of manganese, potassium, and calcium, one of the benefits of Yardlong Bean is the prevention of osteoporosis. Consuming Yardlong Bean contributes to strengthening bones and preventing bone cancer.
Yardlong Bean reduces the risk of blood vessel blockage, stroke, and pulmonary embolism…
Blood Pressure Regulation and Cardiovascular Health
Yardlong Bean is a natural source of folate, which helps lower homocysteine levels in the blood, reducing damage to the arterial lining and supporting cardiovascular health. Additionally, Yardlong Bean contains potassium, which helps balance sodium levels in the body, maintaining stable blood pressure. This reduces the risks of blood vessel blockage, stroke, pulmonary embolism, or heart attack.
Reduced Risk of Various Cancers
A deficiency in folate can increase the risk of breast, colorectal, cervical, lung, and brain cancers. Regular consumption of Yardlong Bean, due to its antioxidants like vitamin C, manganese, and vitamin B2, can destroy free radicals and inhibit the growth of cancer cells. Some studies indicate that individuals consuming 900 micrograms of folate daily have a 30% reduced risk of colorectal cancer.
Improvement of Sleep Disorders
A leading cause of sleep disorders is magnesium deficiency. This condition can lead to issues such as shallow sleep, anxiety, and restlessness. To improve this, the body needs an adequate supply of magnesium to promote relaxation and reduce anxiety, making it easier to fall asleep.
In 100g of Yardlong Bean, there are 36mg of magnesium, which provides the necessary nutrients to help treat sleep disorders.
Enhanced Immune Function
After cooking, Yardlong Bean contains thiamine, which is essential for metabolizing carbohydrates from food into necessary nutrients. This process enhances the body’s immune response and prevents metabolic disorders that can lead to symptoms like indigestion, reduced gastric secretion, and swelling.
Weight Loss Aid
Yardlong Bean is low in calories and fat, while fiber content is five times higher. Therefore, consuming Yardlong Bean provides a feeling of prolonged satiety, helping to curb appetite and support weight loss.
Some studies also indicate that no fat and cholesterol are found in the nutritional composition of cooked Yardlong Bean. This makes Yardlong Bean an ideal food for those looking to lose weight or those with obesity-related health issues.
Eye Health and Relief
Yardlong Bean is rich in thiamine, which may help combat vision problems like cataracts and glaucoma. Additionally, the vitamin B1 and vitamin B2 content in Yardlong Bean also improves vision and enhances eye brightness.
Anti-Aging Properties
Thanks to its high vitamin C content, Yardlong Bean can reduce the appearance of wrinkles, alleviate dry skin, and slow the aging process. Vitamin C is beneficial not only for the skin but also strengthens ligaments, tendons, and blood vessels, aiding in rapid wound healing and minimizing scarring.
Considerations When Using Yardlong Bean
Do Not Eat Raw Yardlong Bean
Raw Yardlong Bean contains a lot of lectin, causing diarrhea, vomiting, abdominal pain…
Raw Yardlong Bean contains high levels of lectins, a toxin that can cause numerous side effects such as diarrhea, vomiting, abdominal pain, or even death if lectins accumulate in the body. Therefore, you should not eat raw Yardlong Bean. Ensure it is cooked thoroughly before consumption to eliminate the toxins and ensure food safety.
Avoid Overconsumption
Excessive consumption of Yardlong Bean can lead to constipation and reduce male sperm quality. To ensure health safety, it is advisable to eat this food in moderation, about 2-4 meals per week.
Wash and Soak in Salt Water Before Cooking
During its growth, Yardlong Bean plants are susceptible to various pests and harmful chemicals. Therefore, in addition to choosing a safe source for purchasing Yardlong Beans, you should wash them thoroughly multiple times and soak them in salt water to remove any potential harmful substances.
Not Recommended for Gout Sufferers
According to traditional medicine, Yardlong Bean and other legumes are contraindicated for gout patients as they may exacerbate symptoms.
