Navy beans might seem unimpressive or ordinary, but I’m telling you they’re not. In fact, navy beans offer a lot of health benefits that are essential for you body’s functions. They can boost cognition and memory, lower the risk of diabetes, stimulate growth, reduce the risk of cancer, promote circulation, improve digestion and protect the heart. This article will tell you all you need to know, so sit back, relax and enjoy the read!
What are Navy Beans?
Scientifically classified as phaseolus vulgaris, navy beans are a type of legume. Their named for the fact that they were a staple food of the United States Navy as far back as the 20th century to give sailors a healthier diet.
But what are navy beans? If you’ve ever come across a tiny white bean in bean salad or soup, it’s probably a navy bean. The beans grow on bushes or vines, and they are famous around the world for their ease of growth, versatility and nutritious value.
Due to the fact that they are high in protein and nutritive value, they are now a staple food in various cultures. You can also store them for a long period of time, and their canned variety doesn’t lose any nutritional value, unlike other legumes or vegetables. All beans may look the same, but that doesn’t mean they’re made the same. Navy beans have a unique chemical component called phosphatidylserine, which you’ll learn more about later.
Nutritional Value of Navy Beans
100 grams of raw navy beans may possess the following essential nutrients:
| Principle | Amount | % Daily Value |
| Energy | 337 Kcal | 17% |
| Carbohydrates | 60.75 grams | 47% |
| Protein | 22.33 grams | 40% |
| Total Fat | 1.50 grams | 7.5% |
| Cholesterol | 0 milligrams | 0% |
| Dietary Fiber | 15.3 grams | 40% |
| Vitamins | ||
| Folates | 364 micrograms | 91% |
| Niacin | 2.188 milligrams | 13% |
| Pantothenic acid | 0.744 milligrams | 15% |
| Pyridoxine | 0.428 milligrams | 33% |
| Riboflavin | 0.164 milligrams | 13% |
| Thiamin | 0.775 milligrams | 65% |
| Vitamin A | 0 IU | 0% |
| Electrolytes | ||
| Sodium | 5 milligrams | <1% |
| Potassium | 1185 milligrams | 25% |
| Minerals | ||
| Calcium | 147 milligrams | 15% |
| Copper | 0.834 micrograms | 93% |
| Iron | 5.49 milligrams | 69% |
| Magnesium | 175 milligrams | 44% |
| Manganese | 1.418 milligrams | 62% |
| Phosphorus | 0.407 milligrams | 58% |
| Selenium | 11 micrograms | 20% |
| Zinc | 3.65 milligrams | 33% |
| Phyto-nutrients | ||
| Daidzein | 0.01 milligrams | |
| Genistein | 0.20 milligrams | |
| Biochanin A | 0.02 milligrams |
Health Benefits of Navy Beans
Here are some of the most amazing health benefits that navy beans offer:
- Helps improve blood circulation. It is important to keep the blood flowing normally throughout the body, because this helps keep your organs oxygenated and functioning normally. One key component of red blood cells is iron, and without enough of it, your circulation may suffer. This will make you more susceptible to anemia.
- Helps with growth and repair. The high protein content of navy beans is essential for steady growth of new bones, blood vessels, muscles, tissues and cells. Protein is also essential for normal development and repair of damaged areas in the body.
- Acts as an Antioxidant. Manganese is a key part of various antioxidant enzymes which prevent the spread of and damaged caused by free radicals. This may help lower the risk of cancer and other chronic illnesses.
- Helps improve digestion. The high amount of fiber in the navy beans is key for good gastrointestinal health. It can help bulk up the stool and prevent diarrhea and constipation.
- Helps prevent diabetes. As we said earlier, navy beans are oozing with fiber, making them essential in preventing diabetes. Because they can stabilize blood sugar and improve nutrient absorption, they are a perfect way to prevent diabetes.
- Beneficial for heart health. The folate and magnesium in navy beans help protect the heart and keep it strong. This is one of the best health benefits of navy beans.
How to Cook Navy Beans
If you’re using canned beans, make sure they are properly rinsed and drained before you use them. On the other hand, if you are using the dried variety, soak them before using them. You may rinse the beans, cover them with cold water, and let them soak overnight at room temperature. Drain and rinse them before using.
There are many other ways to cook the beans, but regardless of how you do it, you will still get incredible health benefits from them.
