Winged bean nutrition facts

Winged bean is a twining annual vine. It grows with the support of trellis to about 5 meters in length. It grows best under hot, humid tropical belt supplanted with short day light, good moisture and well drained sandy loam soil. After about 45 days of planting it bears white, pink or light blue color flowers appear in spikes. Wing shaped, elongated pods appear soon about 60 days after plantation. The pods feature along its entire length frilly edges on its four sides and round to oval shape beans inside.


Health benefits of winged beans

  • Tender, immature pods of winged beans are one of very low calorie vegetables; 100 g beans carry just 49 calories. Mature winged bean seeds, however, has 409 calories per 100 g and compose relatively high protein content equivalent to that of soy bean protein.
  • Fresh, young bean pods are one of the finest sources of folates. 100 g beans provide 66 µg or 16.5% of daily requirement of folates. Folate, along with vitamin B-12, 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 the newborn baby.
  • Fresh winged beans contain quite a good amount of vitamin C. 100 g yard-long beans provide 18.3 mg or 31% of vitamin C. Vitamin C is a powerful water-soluble antioxidant and when adequately provided in the diet, it helps build immunity against infections, maintain blood vessel elasticity, and offer some protection from cancers.
  • In addition, winged beans provide adequate amounts of minerals and vitamins. Some important minerals such as iron, copper, manganese, calcium, phosphorus, magnesium are concentrated in them. Manganese is utilized inside the human body as a co-factor for the powerful anti-oxidant enzyme, superoxide dismutase.
  • Thiamin, pyridoxine (vitamin B-6), niacin, and riboflavin are some of important B-complex vitamins embedded in these beans.
  • Winged bean leaves , used as greens, are an excellent source of fiber, vitamin C, vitamin A and minerals. 100 g of fresh leaves provide 45 mg of vitamin C (75% of recommended daily value) and 8090 IU of vitamin A (270 % of RDA).
  • Wnged bean tubers are notably rich sources of starch, protein, and B-complex vitamins. 100 g of tuber provide 11.6 g of protein on comparison to 2.02 g/100 g and 1.36 g/100 g protein content in potato and cassava respectively.

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