Summer is the time when broad beans reign supreme at market stalls – juicy, slightly nutty in flavor, and packed with nutritional value. Although they're primarily associated with a summer snack, broad beans deserve much more attention – especially in the context of cancer prevention. Why is it worth including them in your diet now, when they're at their freshest?
A treasure trove of protein and fiber
Broad beans are, above all, a great source of plant-based protein – 100g contains about 7-8g, making them an excellent choice for those cutting back on meat or looking to diversify their diet. They also contain a large portion of dietary fiber, which aids digestion, regulates blood glucose levels, and helps maintain a healthy body weight.
Vitamins and minerals
Broad beans contain B vitamins, including folic acid (especially important for pregnant women), vitamin K, and vitamin C, which supports immunity. They also contain valuable minerals, such as iron, magnesium, potassium, zinc, and manganese. As a result, broad beans have a positive impact on the nervous and cardiovascular systems, and strengthen bones.
Broad beans in cancer prevention
What's particularly noteworthy is the role of broad beans in cancer prevention. They contain bioactive compounds such as polyphenols, flavonoids, and phytosterols, which exhibit antioxidant properties. Antioxidants neutralize free radicals—reactive oxygen species that can damage cellular DNA and contribute to the development of cancer.
Additionally, the dietary fiber found in broad beans promotes gut health by reducing the contact of potentially harmful substances with the gastrointestinal mucosa. Research suggests that high-fiber diets may reduce the risk of colon cancer.
Broad beans' low glycemic index is also important, as it helps stabilize blood sugar levels. Fluctuations in blood sugar and insulin levels can promote inflammation and indirectly increase the risk of certain cancers.
Seasonal eating makes sense
The best time to eat broad beans is in the summer – from June to August. This is when they are at their tastiest, cheapest, and healthiest, as they arrive on our tables fresh, without the need for long storage or processing, which allows for the retention of more vitamins and bioactive ingredients.
It's important to remember to cook it briefly – ideally 5-10 minutes – to retain its firmness and nutritional value. It tastes delicious on its own, with a bit of olive oil and herbs, but it also works well in salads, pastas, or as an addition to grain and pasta dishes.
For whom might broad beans not be recommended?
Although broad beans have many benefits, not everyone should consume them without restrictions. People with gout or gastrointestinal issues (e.g., intestinal sensitivity) may experience discomfort after consuming them. Furthermore, people with favism (a rare genetic disorder) should completely avoid broad beans, as their consumption can lead to serious complications.
Summary
Broad bean season is the perfect time to reach for this somewhat forgotten yet incredibly nutritious legume. Rich in protein, vitamins, minerals, and antioxidants, broad beans not only add variety to summer meals but also offer real health benefits, including reducing the risk of developing certain cancers. So let's take advantage of the season, as it's a simple and delicious way to promote healthy prevention!
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Author: Anna Żuchniewicz
