Abstract
Oftentimes the most common foods are best for your
health and this is certainly the case of beans. Botanically called “Phaseolus Vulgaris” also known as common
beans. We have different types of beans, they are white beans (broad), green
beans, black beans, butter beans, kidney beans, pinto beans, small red beans,
etc. are good source of protein. They are also rich in B complex, vitamin C,
fibre and minerals which are the building blocks of the body that maintain and
form bones e.g. iron, manganese, zinc, folate, riboflavin, etc which are
antioxidant. Beans are boiled, beans flour is used for fried akara, moi-moi and
baked. Green beans serve as salad (canned). Beans are also used as recipe.
Beans have many benefits for energy, prevent heart disease, prevent diabetes,
induce sleep, lowers cholesterol, help in weight management and drinking of
water after eating beans prevents constipation, colon cancer and other chronic
diseases. Adding beans to your diet brings about nourishment and repair of worn
out tissues.
health and this is certainly the case of beans. Botanically called “Phaseolus Vulgaris” also known as common
beans. We have different types of beans, they are white beans (broad), green
beans, black beans, butter beans, kidney beans, pinto beans, small red beans,
etc. are good source of protein. They are also rich in B complex, vitamin C,
fibre and minerals which are the building blocks of the body that maintain and
form bones e.g. iron, manganese, zinc, folate, riboflavin, etc which are
antioxidant. Beans are boiled, beans flour is used for fried akara, moi-moi and
baked. Green beans serve as salad (canned). Beans are also used as recipe.
Beans have many benefits for energy, prevent heart disease, prevent diabetes,
induce sleep, lowers cholesterol, help in weight management and drinking of
water after eating beans prevents constipation, colon cancer and other chronic
diseases. Adding beans to your diet brings about nourishment and repair of worn
out tissues.
Introduction
Beans belong to leguminaceae family and is an
important vegetable crop. Beans are highly versatile, inexpensive, easy to grow
food. They are high in antioxidants, fibre, protein, B vitamins, etc. There are
two main species of beans, the bush beans; which does not require support and
has its pods develop simultaneously as opposed to pole beans which develop
gradually.
important vegetable crop. Beans are highly versatile, inexpensive, easy to grow
food. They are high in antioxidants, fibre, protein, B vitamins, etc. There are
two main species of beans, the bush beans; which does not require support and
has its pods develop simultaneously as opposed to pole beans which develop
gradually.
Beans are simply nutritious food which are also
canned. They are a summer crop that need warm temperatures to grow. It is
better yield with soil pH range 5.5 – 6.0 or temperatures averaging
between 60o and 70oF. Planting is in ridges or beds of 1
inch deep in normal soil and a little deeper in sandier soils.
canned. They are a summer crop that need warm temperatures to grow. It is
better yield with soil pH range 5.5 – 6.0 or temperatures averaging
between 60o and 70oF. Planting is in ridges or beds of 1
inch deep in normal soil and a little deeper in sandier soils.
Maturity is typically 55 – 60 days or approximately 2
– 3 months for harvest, hence it is a profitable business. Pest in beans
farming are leafhopper which can be controlled by spraying methyl demeton 25 EC
and disease – mosaic and can be controlled by removing the affected plants and
spray with systemic insecticides to control insect vectors. Dried beans can be
preserves with dry pepper to destroy weevils.
– 3 months for harvest, hence it is a profitable business. Pest in beans
farming are leafhopper which can be controlled by spraying methyl demeton 25 EC
and disease – mosaic and can be controlled by removing the affected plants and
spray with systemic insecticides to control insect vectors. Dried beans can be
preserves with dry pepper to destroy weevils.
Best season for planting is November to December and
are ready for harvesting in January to February.
are ready for harvesting in January to February.
History
Beans are one of the longest cultivated flowering
plant. It is an important source of protein throughout old and new world
history and still are today. The oldest known domesticated beans in the
Americas were found in Guitarrero Cave, an archaeological site in Peru, and
dated to around the second millennium BCE.
plant. It is an important source of protein throughout old and new world
history and still are today. The oldest known domesticated beans in the
Americas were found in Guitarrero Cave, an archaeological site in Peru, and
dated to around the second millennium BCE.
Beans have fed armies of the world from ancient times
to the wars of recent history. Nowadays, planting and harvesting of beans takes
place in many countries worldwide including Nigeria which have the highest
turnout of about 2.5 million bags for exportation.
to the wars of recent history. Nowadays, planting and harvesting of beans takes
place in many countries worldwide including Nigeria which have the highest
turnout of about 2.5 million bags for exportation.
Types/composition of beans
|
Types of beans
|
Calories
|
Proteins (g)
|
Fat (g)
|
Total carb.
|
Dietary fibre (g)
|
Sodium (mg)
|
Potassium (mg)
|
|
Black
|
114
|
8
|
0.5
|
20
|
8
|
1
|
305
|
|
Cranberry
|
120
|
8
|
0.4
|
22
|
9
|
1
|
342
|
|
Great Northern
|
104
|
7
|
0.4
|
19
|
6
|
2
|
346
|
|
Navy
|
127
|
8
|
0.4
|
24
|
5
|
2
|
429
|
|
Pink
|
126
|
8
|
0.4
|
24
|
5
|
2
|
429
|
|
Pinto
|
122
|
8
|
0.6
|
22
|
8
|
1
|
373
|
|
Light red kidney
|
112
|
8
|
0.4
|
20
|
7
|
2
|
357
|
|
Dark red kidney
|
109
|
8
|
0.2
|
19
|
8
|
4
|
335
|
|
White kidney
|
124
|
9
|
0.3
|
22
|
6
|
5
|
502
|
|
Small red
|
110
|
6
|
0.5
|
19
|
6
|
1
|
371
|
Uses of beans
Beans are highly nutritious and delicious kind of
food. Therefore it is used in varieties of dishes. Processed beans flour is
used for akara, moi-moi. Beans can be consumed by boiling and processed canned
beans are used for salad, canned beans should be rinsed with clean water or
dipped inside boiling water to kill bacteria which are easily destroyed by
heat. Another method used for beans is by baking which reduces the risk for
prostate cancer.
food. Therefore it is used in varieties of dishes. Processed beans flour is
used for akara, moi-moi. Beans can be consumed by boiling and processed canned
beans are used for salad, canned beans should be rinsed with clean water or
dipped inside boiling water to kill bacteria which are easily destroyed by
heat. Another method used for beans is by baking which reduces the risk for
prostate cancer.
Nutritional value of beans
Beans are a simply delicious, naturally nutritious
food. They are protein packed energy capsules with a nutritional food value
that can improve a person’s health in many ways. Beans are also known as
legumes made up of so many different varieties, it is hard to keep track.
Amongst black, red and white beans are chickpeas, soy beans and even peanuts.
food. They are protein packed energy capsules with a nutritional food value
that can improve a person’s health in many ways. Beans are also known as
legumes made up of so many different varieties, it is hard to keep track.
Amongst black, red and white beans are chickpeas, soy beans and even peanuts.
The breakdown of beans:
·
Protein: If you would like to
continue to build and repair your body’s tissues as well as have your muscles
contracts on demand, then add some beans protein to your diet. There are
approximately 7 to 10 grams of protein in a half cup of cooked beans.
Protein: If you would like to
continue to build and repair your body’s tissues as well as have your muscles
contracts on demand, then add some beans protein to your diet. There are
approximately 7 to 10 grams of protein in a half cup of cooked beans.
·
Fibre: Keeping our
gastrointestinal tract healthy not only keeps our body working properly, but
also helps our weight management. About half a cup of dried bean has about 25 –
30 percent of the daily value of fibre which is also excellent in helping
hypocholesterolemia (LDL –Low Density Lipoprotein). It is a soluble fibre that
reduces blood cholesterol, plus beans release glucose slowly, helping to
control metabolism which can also contribute to weight loss.
Fibre: Keeping our
gastrointestinal tract healthy not only keeps our body working properly, but
also helps our weight management. About half a cup of dried bean has about 25 –
30 percent of the daily value of fibre which is also excellent in helping
hypocholesterolemia (LDL –Low Density Lipoprotein). It is a soluble fibre that
reduces blood cholesterol, plus beans release glucose slowly, helping to
control metabolism which can also contribute to weight loss.
·
Vitamins: Beans are packed with B
vitamins, B complex is made up of eight vitamins – thiamine (B1),
riboflavin (B2), niacin (B3), pantothenic acid (B5),
pyridoxine (B6), cynocobalamin (B12), folic acid (folate)
and biotin. This incredible little community is essential in contribution to
everything from liver, skin, hair and eyes to intestinal wall muscles health
and the breakdown of carbs, fats and proteins. Beans retains about 70% of their
B vitamins (after preparation) as well as high levels of folate which helps
from red blood cells. Green beans are useful for cell division and DNA
synthesis. Folate rich foods are also useful for women during pre-conception
period and pregnancy. That is why folate rich tablets are given to pregnant
women.
Vitamins: Beans are packed with B
vitamins, B complex is made up of eight vitamins – thiamine (B1),
riboflavin (B2), niacin (B3), pantothenic acid (B5),
pyridoxine (B6), cynocobalamin (B12), folic acid (folate)
and biotin. This incredible little community is essential in contribution to
everything from liver, skin, hair and eyes to intestinal wall muscles health
and the breakdown of carbs, fats and proteins. Beans retains about 70% of their
B vitamins (after preparation) as well as high levels of folate which helps
from red blood cells. Green beans are useful for cell division and DNA
synthesis. Folate rich foods are also useful for women during pre-conception
period and pregnancy. That is why folate rich tablets are given to pregnant
women.
·
Minerals: Minerals are the building
blocks of the body that form and maintain bones, blood and skin. They are iron,
magnesium, phosphate, zinc, copper, manganese, calcium and potassium are all
found in beans which make them important for vegetarians and vegans who do not
eat animal fats.
Minerals: Minerals are the building
blocks of the body that form and maintain bones, blood and skin. They are iron,
magnesium, phosphate, zinc, copper, manganese, calcium and potassium are all
found in beans which make them important for vegetarians and vegans who do not
eat animal fats.
·
Lipids: Polyunsaturated fat and no
cholesterol are why beans continue to be an optional dietary choice. Lipids
create stored energy and the chemical structure is low fat.
Lipids: Polyunsaturated fat and no
cholesterol are why beans continue to be an optional dietary choice. Lipids
create stored energy and the chemical structure is low fat.
·
Calories: Half a cup of beans hold
100 – 120 calories. So add beans to your diet daily.
Calories: Half a cup of beans hold
100 – 120 calories. So add beans to your diet daily.
Health benefits of beans
Health benefits are the nutrients we derive from beans
which can prevent chronic diseases. Studies have shown that people who eat more
legumes have a lower risk of heart disease.
which can prevent chronic diseases. Studies have shown that people who eat more
legumes have a lower risk of heart disease.
·
Cancer: Beans can fight cancer. It
contains a wide range of cancer fighting plant chemicals especially isoflavones
and phytosterols which are associated with reduce cancer risk. Research has
revealed that a healthful diet including beans may reduce the risk of certain
types of cancers. Beans are natural sources of antioxidants and phytochemicals;
these compounds work in the body to reduce the risk of cancer e.g. colorectal
cancer (CRC) is cancer that starts in the colon or rectum (the largest part of
the intestine).
Cancer: Beans can fight cancer. It
contains a wide range of cancer fighting plant chemicals especially isoflavones
and phytosterols which are associated with reduce cancer risk. Research has
revealed that a healthful diet including beans may reduce the risk of certain
types of cancers. Beans are natural sources of antioxidants and phytochemicals;
these compounds work in the body to reduce the risk of cancer e.g. colorectal
cancer (CRC) is cancer that starts in the colon or rectum (the largest part of
the intestine).
·
Diabetes: Diabetes is becoming more
common across the world as the overweight and obesity epidemic continues.
Eating a variety of legumes, including beans as part of a healthful diet may be
valuable not only in the prevention but also management of diabetes. Beans are an important food for individuals
striving to manage blood sugars. Researchers reported an increased risk of
type-2 diabetes in women < 70 (greater) years of age consuming higher
glycaemia index carbohydrates. Eating pulses/legumes including cooked dry beans
significantly lowered fasting blood glucose and insulin levels.
Diabetes: Diabetes is becoming more
common across the world as the overweight and obesity epidemic continues.
Eating a variety of legumes, including beans as part of a healthful diet may be
valuable not only in the prevention but also management of diabetes. Beans are an important food for individuals
striving to manage blood sugars. Researchers reported an increased risk of
type-2 diabetes in women < 70 (greater) years of age consuming higher
glycaemia index carbohydrates. Eating pulses/legumes including cooked dry beans
significantly lowered fasting blood glucose and insulin levels.
·
Cholesterol: Beans can lower
cholesterol. Beans provide the body with soluble fibre which plays an important
role in controlling blood cholesterol level (LDL cholesterol).
Cholesterol: Beans can lower
cholesterol. Beans provide the body with soluble fibre which plays an important
role in controlling blood cholesterol level (LDL cholesterol).
·
Heart health: Beans are simply
delicious, naturally nutritious food that promotes heart health because of what
they contain (fibre and potassium) as well as what they don’t contain (no
saturated fat, transfat, cholesterol or sodium). Maintaining health blood
pressure level promotes heart health and reduces risk of cardiovascular disease
and stroke. The DASH (Dietery Approaches to Stop Hypertension) study found that
a diet lower in sodium and rich in fruits, vegetables, legumes, fat-free and
low fat diary. Whole grains foods, fish, poultry, seeds and unsalted nuts
reduce blood pressure compared to the control diet. Many of the food groups
included in the DASH eating plan are natural sources of potassium, including
beans. Researchers have reported that individual consuming legumes at least
four times per week had a 22% lower risk of heart disease than individuals
consuming legumes less than once per week.
Heart health: Beans are simply
delicious, naturally nutritious food that promotes heart health because of what
they contain (fibre and potassium) as well as what they don’t contain (no
saturated fat, transfat, cholesterol or sodium). Maintaining health blood
pressure level promotes heart health and reduces risk of cardiovascular disease
and stroke. The DASH (Dietery Approaches to Stop Hypertension) study found that
a diet lower in sodium and rich in fruits, vegetables, legumes, fat-free and
low fat diary. Whole grains foods, fish, poultry, seeds and unsalted nuts
reduce blood pressure compared to the control diet. Many of the food groups
included in the DASH eating plan are natural sources of potassium, including
beans. Researchers have reported that individual consuming legumes at least
four times per week had a 22% lower risk of heart disease than individuals
consuming legumes less than once per week.
·
Weight management: Beans are healthful
plan-based protein. They are naturally low in fat, high in fibre and a good
source of protein. Research shows that people who eat fibre tens to weigh less
and protein has been shown to help people feel full longer and gives you a
steady supply of energy. Members of a group instructed to eat legumes at least
four days a week experienced significant reduction in waist circumference, body
fat mass, blood pressure and total cholesterol when compared with members of
the other groups. Adults who consume beans on a regular basis were less likely
to be classified as obese.
Weight management: Beans are healthful
plan-based protein. They are naturally low in fat, high in fibre and a good
source of protein. Research shows that people who eat fibre tens to weigh less
and protein has been shown to help people feel full longer and gives you a
steady supply of energy. Members of a group instructed to eat legumes at least
four days a week experienced significant reduction in waist circumference, body
fat mass, blood pressure and total cholesterol when compared with members of
the other groups. Adults who consume beans on a regular basis were less likely
to be classified as obese.
Conclusion
From this seminar work on the nutritional and health
benefits of beans, it is therefore important that the awareness should be made
known to both young and old in our country since they are inexpensive and are
available all year round because the U.S. Dietary Guidelines for Americans
recommends eating about 3 cups of legumes including beans per week or eating
cup of beans every day, you will meet the
dietary guidelines. And this brings about nourishment and repair of worn out
tissue in the body for a firm stature.
benefits of beans, it is therefore important that the awareness should be made
known to both young and old in our country since they are inexpensive and are
available all year round because the U.S. Dietary Guidelines for Americans
recommends eating about 3 cups of legumes including beans per week or eating
cup of beans every day, you will meet thedietary guidelines. And this brings about nourishment and repair of worn out
tissue in the body for a firm stature.
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