This type of bean is a diverse source of minerals and vitamins, and you should regularly incorporate it into your diet.
Winged bean, also known as the four-angled bean or the goa bean, is rich in antioxidants, providing numerous health benefits.
Nutritional Value of Winged Bean
100 grams of raw winged bean contains:
- 409 kcal of energy
- 0.795 mg of pantothenic acid (vitamin B5)
- 0.45 mg of vitamin B2 and 0.175 mg of vitamin B6
- 41.7 g of carbohydrates
- 25.9 g of fiber
- 16.3 g of fat
- 29.65 g of protein
- 440 mg of calcium
- 13.44 mg of iron
- 179 mg of magnesium
- 3.721 mg of manganese
- 451 mg of phosphorus
- 977 mg of potassium
- 38 mg of sodium
- 4.48 mg of zinc
- 1.03 mg of thiamine (vitamin B1)
- 3.09 mg of niacin (vitamin B3)
- 45 micrograms of folate
Winged bean contains many essential minerals (Image: Healthier Steps).
Health Benefits of Winged Bean
From meeting daily protein needs to boosting the immune system, this legume offers “countless” health benefits.
1. Boosts Immune System
Winged bean is high in vitamin C and vitamin A, which can help enhance the immune system, thereby aiding the body in fighting infections and potential diseases.
Additionally, the B vitamins in this legume can support immune function by maintaining healthy cells.
2. Aids Weight Loss and Muscle Building
Winged bean is low in calories and high in protein and fiber. Fiber and protein can help you feel full longer, thus reducing appetite and aiding in better weight management. Moreover, the protein in this bean enhances metabolism, increasing the number of calories you burn and helping build and maintain muscle mass.
3. Beneficial for Pregnant Women
As a rich source of folate, pregnant women can gain numerous benefits from consuming this bean. Folate can prevent neural tube defects in newborns.
Along with its folate content, the abundant iron in this legume is also beneficial in reducing the risk of anemia in mothers and low birth weight.
4. Reduces Inflammation
The significant manganese content in winged bean helps reduce inflammation due to its antioxidant properties. This is beneficial for those with arthritis as it helps treat superoxide dismutase (SOD) deficiency, a contributing factor to this condition.
Winged bean is good for people with arthritis (Image: Tasting Table).
5. Good for Eyes
Studies have shown that the thiamine content in winged bean is known to help prevent vision-related issues. Regular consumption of winged bean can prevent the onset of problems such as glaucoma and cataracts. Thiamine improves nerve and muscle signaling, which is crucial in the connection between your eyes and brain.
Additionally, the vitamin A in this bean also benefits the eyes by keeping the cornea moist, hydrating, and preventing injuries.
6. Prevents Diabetes
Winged bean contains both calcium and vitamin D. Research has revealed that the combination of vitamin D and calcium works together to prevent the onset of diabetes by optimizing glucose metabolism in the body.
These two nutrients directly affect pancreatic cells, thereby controlling insulin secretion and blood sugar levels.
7. Increases Energy
Phosphorus in winged bean helps improve your energy levels and can help resolve issues such as fatigue, muscle weakness, and paralysis.
The various sugars found in winged bean, such as glucose, fructose, sucrose, lactose, galactose, and maltose, are directly responsible for boosting energy levels. Therefore, consuming winged bean not only improves your energy levels but also supports energy maintenance.
8. Prevents Premature Aging
Winged bean contains many natural antioxidants that help protect cell membranes from damage caused by free radicals.
The vitamin C and vitamin A in this legume prevent the onset of premature aging and protect your skin from wrinkles, blemishes, and other age-related damage. By rejuvenating skin cells, it also helps address the loss of skin firmness.
Vitamin C and A in winged bean can prevent the risk of premature aging (Image: Happy Valley Seeds).
9. Controls Migraines
Foods rich in tryptophan, such as winged bean, are known to alleviate pain related to stress. This bean can support increased serotonin synthesis, thereby helping reduce pain and alleviate related symptoms such as indigestion and light sensitivity.
10. Controls Asthma
Winged bean contains high levels of magnesium, which helps normalize breathing by relaxing bronchial muscles. Thus, winged bean is extremely beneficial for those with chronic asthma, helping to alleviate breathing difficulties.
11. Improves Bone Health
Calcium and phosphorus in winged bean are excellent for bone health. Phosphorus plays a role in facilitating calcium absorption into the body and transporting calcium to the bones.
These two minerals can help bones grow and repair bone tissue defects, thereby increasing bone density and preventing diseases such as osteoporosis or fractures.
12. Improves Digestion
The high fiber content in this legume is not only beneficial for weight loss but also plays a crucial role in regulating proper digestion. It helps prevent constipation as fiber pushes out excess waste and also helps reduce bloating.
13. Prevents DNA Damage
The abundant vitamin A in this legume is extremely beneficial for your body. As an antioxidant, it helps protect your DNA from damage caused by harmful radicals. It reduces oxidative stress and eliminates harmful factors from your body.
