Long beans, a plant that belongs to the family of beans, we can find everyday as one of the vegetable menus in our food. He can come in various forms, ranging from simple vegetables, boiled, sauteed, and even become one of the vegetables that accompany the diamond on Eid al-Fitr.
Has the Latin name Vigna unguiculata ssp. Sesquipedalis, long beans that grow climbing or wrapped around, are easily found in the hot regions of Asia. Indonesia is one of them. In some other countries, long beans are known as yardlong bean, Chinese long bean, or asparagus bean.
How to grow long beans is quite easy, just by entering 2-3 seeds into a hole as deep as 1-2 cm, then heaped up the soil. At the age of 30 days he will flower and enter the 45th day, long beans are ready to be harvested. The short planting time makes long beans one of the vegetables that doesn’t know the season, as do most other crops.
As a good source of protein, long beans contain vitamin A, thiamin, riboflavin, iron, phosphorus, potassium, vitamin C, folate, magnesium and manganese.
Meanwhile, according to the USDA National Nutrient database, the nutritional value contained in raw long beans per 100 grams is, 47 calories, 50 grams of total fat, 0 grams of cholesterol, 8 grams of total carbohydrates or 2% of the required daily value, 3 grams protein or 5% of the daily value needed, as well as 4mg of sodium or 0% of the daily value needed.
Benefits of Long Beans
Its appearance is simple and so easy to find, making many of us unaware that long beans have so many health benefits for the body. Here are some benefits of long beans that we need to know.
Reducing blood sugar levels
Good news for those of you who have diabetes or have high blood sugar levels. The high fiber contained in long beans, coupled with low calories and carbohydrates, makes long beans an ideal food for diabetics.
Relieves pain
Research also shows that long beans can provide analgesic effects or relieve pain in the body. The mineral content in long beans, such as manganese, can help reduce the symptoms of dysmenorrhea, so it can also help overcome menstrual pain in women.
Maintain healthy skin
As a producer of vitamin C which is quite high, long beans are able to keep the skin looking healthier and brighter. As is known, vitamin C in high amounts can help reduce the appearance of wrinkles, reduce dryness of the skin and slow down the aging process.
Prevent free radicals and reduce the risk of cancer
Vitamin C is an antioxidant that can prevent damage from free radicals, pollutants, and toxic chemicals. The buildup of free radicals causes diseases such as heart disease, cancer, and arthritis. Vitamin C, which comes from food and is consumed in sufficient quantities, can help build immunity to fight infections, maintain the elasticity of blood vessels, and deliver protection against cancer.
Maintaining heart health
As mentioned above, long beans contain antioxidants that can ward off free radicals, so they can protect body organs from damage. Long beans are also known to launch blood circulation. Therefore, it’s no wonder that long beans are considered as good food for the heart.
Maintaining the health of pregnant women
As one of the best sources of folate, 62µg of 100 g beans or 15% of daily needs, long beans become one of the important nutrients for pregnant women. Folic acid is very important for the development of cells and DNA in the fetus. Adequate consumption of folic acid can help reduce the risk of fetal defects. Therefore, regular consumption of long beans during pregnancy can help pregnant women to deliver healthy babies.
Reducing the risk of rheumatism
Gout or pain in the joints and muscles caused by high levels of uric acid which then form crystals in the joints. One study shows, consumption of 1000-1499 mg of vitamin C helps reduce the possibility of pain due to gout up to 31%. Therefore, long beans that are rich in vitamin C are believed to help reduce uric acid levels in the blood.
Add blood
In conditions of lack of blood or anemia, consuming foods that contain iron and other minerals can trigger the development of red blood cells. The content of various minerals in long beans makes it useful to help increase blood and overcome anemia.
Increase stamina
When a person is doing strenuous physical activities such as sports, his body needs more oxygen intake. Long beans that can improve blood circulation and trigger the formation of red blood cells, can help keep your stamina
