The Most Commendable Health Benefits Of Adzuki Beans


Have you heard of the adzuki beans before? Its name might remind you of a certain Japanese ninja or anime character. Well, it so much closer to being a ninja as it is oozing with so many nutrients. These nutrients are all for the betterment of the health. Give this article a read and get to know about the different health benefits of adzuki beans and many other facts about it. Worry less, because you will learn a lot from this. So sit back, relax, and enjoy the read!

What is Adzuki Beans?        

The adzuki beans are native to the country of China and have long been grown in the country of Japan. In today’s day and time, you may find the crops growing in Taiwan, Philippines, Korea, New Zealand, and various warm parts of China. The plant grows every year.

Furthermore, the name adzuki beans actually come from the Japanese language. Even though the pronunciation of it is often like azuki. Moreover, the adzuki beans are mainly red in color, but black, white, and mottled cultivars. This may also be available in various areas of the world. Scientifically, they call the adzuki beans as Vigna angularis.

Primarily, people use the adzuki beans for various sweetened culinary applications in Asia. This includes the preparation of the famous natto in Japan. When you boil the adzuki beans and sweeten it in a red paste, there’ll be a lot of possible applications. Most especially as a topping for bread, waffles, or biscuits, in cakes, savory dishes, candies, sweet desserts, and even in sushi. Moreover, it may also be valuable in making ice cream. Most people think that the adzuki beans as savory, yet they are meant to be sweet.

The adzuki beans are rich in folate, calcium, iron, protein, and dietary fiber. Not just that, it also has a lot of strengthening qualities. Furthermore, because of its low glycemic index, the adzuki beans are the most preferable foods for those who are obese and diabetic, as well as those menstruating women.

Nutritional Value of Adzuki Beans

100 grams of mature, raw seeds of adzuki beans may contain the following nutrients:

Principle Amount % Daily Value
Energy 329 Kcal 16%
Carbohydrates 62.90 grams 48%
Protein 19.87 grams 35%
Total Fat 0.53 grams 2.8%
Cholesterol 0 milligrams 0%
Dietary Fiber 12.7 grams 33%
Folates 622 micrograms 155.5%
Niacin 2.630 milligrams 16%
Pantothenic acid 1.471 milligrams 29%
Pyridoxine 0.351 milligrams 27%
Riboflavin 0.220 milligrams 17%
Thiamin 0.455 milligrams 38%
Vitamin A 17 IU 0.5%
Vitamin C 0 milligrams 0%
Sodium 5 milligrams <1%
Potassium 1254 milligrams 27%
Calcium 66 milligrams 6.6%
Copper 1.094 micrograms 12%
Iron 4.98 milligrams 62%
Magnesium 127 milligrams 32%
Manganese 1.730 milligrams 75%
Phosphorus 381 milligrams 54%
Selenium 3.1 micrograms 5.6%
Zinc 5.04 milligrams 45%

Cooked Adzuki may contain the following:

Carbohydrate 57.0 grams
Dietary Fiber 16.8 grams
Folate 278 micrograms
Magnesium 120 milligrams
Manganese 1.3 milligrams
Phosphorus 386 milligrams
Potassium 1224 milligrams
Protein 17.3 grams
Thiamin 0.3 milligrams
Total Fat 0.2 grams
Vitamin-A 13.8 IU

Health Benefits of Adzuki Beans

Here are some of the most astounding health benefits of adzuki beans:

  • Beneficial for the skin. The adzuki beans are beneficial as skin exfoliator and cleanser for the skin. The bean is capable of reducing the skin swelling and skin infections.
  • Aids in the bone health. In order to prevent osteoporosis and delay the onset of the “old age”, you must add minerals like magnesium, copper, and zinc in your diet. The adzuki beans are oozing with these essential minerals, thus making you feel much younger.
  • Helps in preventing birth defects. The high levels of B vitamins in the adzuki beans are beneficial in preventing the development of birth defects in a child. This is one of the best health benefits of adzuki beans, especially for pregnant women.
  • Aids in detoxification. The adzuki beans have a unique mineral known as the molybdenum. This is beneficial in the detoxification of the liver. Even just a half-serving of the adzuki beans may already provide 100 percent of the daily recommendable intake of molybdenum.
  • Helps in losing weight. A lot of uses the adzuki beans to lose weight. Furthermore, the protein and dietary fiber in it are beneficial in stating the appetite and make you feel fuller, even without funding a substantial amount of calories.
  • Essential for growth and repair. The significant amount of protein in the adzuki beans is important for the diet. The protein breaks down into essential amino acids, which the body needs in creating new cells, organs, and tissues for both growth and repair. Furthermore, foods like the adzuki beans are essential in providing a boost in the energy as it is high in protein.

Possible Side Effects of Adzuki Beans

There are various side effects of adzuki beans. Nevertheless, they are not fatal. One of this is the gas or flatulence. This doesn’t just happen with the consumption of adzuki beans, any legumes may cause this.

Furthermore, if you consume half-cooked or the spoilt adzuki beans, you may get:

  • Nausea
  • Mild diarrhea
  • Gas

Moreover, preferably, one half to one cup of the adzuki beans every day may give you enough carbohydrates, calories, and proteins while filling the tummy.


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