What is Long Bean?

Long bean is a Traditional Oriental bean that never fails to impress. They are a delicious, colorful, and quick addition to any meal.

 

It is renown by growers for its productivity, by chefs for its appearance, and by diners for its flavor and tender-crisp texture. Reportedly, it is one of Southeast Asia’s top ten vegetables, grown especially, In addition, long bean is the most widely grown legume of the Philippines, where it is known as “poor man’s meat.”

This special foodstuff is the pod of an unusual legume. It resembles Green bean except for one singular fact: it is pencil-thin and as much as a meter long. That’s why it’s often called yardlong bean in English, these green to pale-green pods are tender, stringless, succulent, and sweet.

A surprising thing about this “Oriental” vegetable is that it is not from the East at all. In the beginning—thousands of years ago—it was unknown to any Asian, or for that matter any European or New World inhabitant. But it was well known to Africans. This historical fact is a fairly new realization.

Long bean Quick Facts
Common Names:	Chinese Long bean Snake bean Asparagus bean Yardlong bean Awon Ewa gigun (Yoruba) Kacang Panjang (Malaysia) Adenguare (Ethiopia)
Scientific Name:	Vigna unguiculata subsp. sesquipedalis
Origin	Africa
Colors	Light green-dark green or purple
Calories	45 Kcal / 100g
Major nutrients	Vitamin C Vitamin B9 Magnesium Isoleucine Manganese Folates Vitamin B12 Protein Calcium
Health benefits	Skin health. Cancer prevention. Healthy heart. Sound sleep. Healthy pregnancy.

Health Benefits of Long Bean.

Long beans are loaded with Antioxidant, Antibacterial, Antiviral, and Anticancer properties. It contains Beta-carotene, Folate, Chlorophyll, Riboflavin, Protein, Phosphorus, Thiamine, Fiber, and Iron. It is low in calories. It provides an adequate of minerals such as Copper, Calcium, Manganese, and Magnesium.

Skin health

Long bean is rich in Vitamin C, and studies show that a High intake of Vitamin C reduces the appearance of wrinkles, skin dryness and slows down the aging process. Vitamin C also speeds up the healing process.Long bean is rich in antioxidants, which helps to prevent skin cancer as well. Copper is also important for skin health.

 

Lowers risk of Gout

As Long beans are rich in Vitamin C, it also lowers the risk of gout which is a painful inflammation of the big toe and foot caused by defects in uric acid metabolism resulting in deposits of the acid joints. Study shows that increased intake of Vitamin C reduced the chances of gout by 31%.

Eliminates free radicals

The rich Vitamin C content of Long Bean prevents the damage of free radicals, pollutants, and toxic chemicals. The buildup of free radicals results in health ailments such as heart disease, cancer, and arthritis. These free radicals are created during the breaking down of food or when exposed to tobacco, smoke, or radiation.

Cancer prevention

The deficiency of folate increases the chances of colon, breast, cervical, lung, and brain cancer. The evidence shows that the intake of foods rich in folate prevents cancer development. And Lond bean is rich in Folate.

Healthy heart

Folate assists to lower the chances of stroke and heart attacks in the body. Those who take meals with a high amount of folate like the Long bean, benefit from its ability to improve cardiovascular health.

Sound sleep

Magnesium deficiency is one of the causes of sleep disorders such as hyperactivity, anxiety, and restlessness. Magnesium is essential for the GABA function that soothes the brain and enhances relaxation. Long bean provides an adequate amount of magnesium which helps with sleep disorders effectively.

Healthy pregnancy

During pregnancy, an adequate amount of food rich in folate helps to lower the chances of neural tube defects such as anencephaly and spina bifida. The birth defects such as limb and heart malformations are the result of folate deficiency. Folate is vital for the replication of DNA and the proper growth of fetus cells. It is an essential nutrient needed to have a healthy pregnancy, and Long bean has an adequate amount of it.

Improves the Digestive system

Thiamine tones the wall muscles of the digestive tract, which assists in the hydrochloric acid secretion that is required for food particle digestion and nutrient absorption. The Long bean contains large quantities of soluble and insoluble fibers. Dietary fiber helps to protect the colon mucosa by reducing its exposure time to toxic substances as well as by binding to cancer-causing chemicals in the colon.

Eye health

Some research has shown that thiamine can help to defend against vision problems such as cataracts and glaucoma. This is due to its ability to influence nerve and muscle signaling, which is important in relaying information from the eyes to the brain.

10.   Reduces Bad Cholesterol levels

 Fiber-rich food, like Long Bean, is also found to reduce LDL-cholesterol levels by decreasing reabsorption of cholesterol-binding bile acids in the colon.

11.   Enhances immunity

Long beans contain a good amount of vitamin C. Vitamin C is a powerful water-soluble antioxidant, and when adequately provided in the diet, it helps build immunity to combat infections, contributes to maintaining blood vessel elasticity, and offers some protection from cancers. Long beans also contain Vitamin-A, which maintains mucosal integrity, enhances skin complexion, and improves night vision.