Why Adzuki Beans Are the Superfood You Need in Your Diet Now

Adzuki beans are legumes with several health benefits. They are often overlooked as a powerhouse food for healthy lifestyles. Find out why they might be a superfood you are missing out on.

They are sometimes known as red mung beans or azuki beans. Adzuki beans are a fantastic way to increase the amount of nutrient-dense foods in your diet and enhance your overall health.

The Nutrition of Adzuki Beans, a Superfood Powerhouse

Adzuki beans are rich in nutrients that improve health. Boiled adzuki beans yield 128 calories, 7.5 grams of protein, and 25 grams of carbs per 100 grams or 3.5 ounce portion.

Adzuki beans include calcium, magnesium, phosphorus, and potassium. These minerals are necessary for bone, muscle, and general health.

Health Benefits of Adzuki Beans

1. Antioxidants

Adzuki beans are powerful antioxidants. Free radicals kill cells, whereas antioxidants help protect the body from that damage.

Adding antioxidant-rich foods like adzuki beans can help prevent cell damage and chronic illnesses like cancer and heart disease.

2. Weight Control

Adding adzuki beans to your diet can help you lose weight or maintain a healthy weight. They help fill you up and lower calorie consumption due to their high fiber content.

Studies reveal that those who regularly eat legumes like adzuki beans typically weigh less.

3. Heart Healthy

Consuming adzuki beans can improve heart health. Legumes, notably adzuki beans, reduce “bad” LDL cholesterol.

High LDL cholesterol can cause heart disease. Adzuki beans include potassium and magnesium, which help to lower blood pressure.

4. Anti-Aging Properties

Research has shown that legumes are linked to longer lifespans. A seven-year study of 70-year-olds revealed that legume eaters lived longer.

Adzuki beans’ antioxidants and minerals boost health and help with healthy aging.

5. Lower Birth Defect Risk

Adzuki beans are rich in folate, an essential pregnancy vitamin. Brain and spinal cord birth abnormalities are reduced by adequate folate consumption.

Adding adzuki beans to a balanced diet can help pregnant women get enough folate.

6. Muscle and bone strength

Adzuki beans include calcium, phosphorus, potassium, and magnesium, which are needed for strong bones and muscles.

These minerals are essential for muscle contraction, bone development, and musculoskeletal health. Regular adzuki bean eating boosts muscular and bone strength.

How to Cook Adzuki Beans

Sometimes, Adzuki beans can be difficult to find in local stores, at least in my area. You might have to order them online.

*Product Recommendation: Organic Adjuski Beans

Cooking Instructions:

Rinse the dry Adjuki beans using a colander or strainer with cold water. After removing any stones, debris, or malformed beans from the mixture, ensure they are well-drained.

Because Adjuki beans are small, soaking is optional. Soaking will reduce the cooking time. If you soak them, cover them with water in a bowl and allow them to sit for 8–12 hours. Rinse and drain before cooking.

Place the beans in a large saucepan and cover with water, ensuring the water is 2 inches over them.

Bring the water to a boil, reduce the heat to low, and cook for about 45 minutes. Soaked will be finished cooking earlier than unsoaked.

They are done when the beans are soft and pressed on a spoon. Remove from heat and drain.

Serving suggestions:

Add them to soups, salads, stews, and other ways you enjoy eating cooked beans.

One of my favorite ways to enjoy them is to put them in a bowl, salted, and served with Balsamic vinegar. My favorite way is using flavored vinegars, the ones below are my current favorites, but I’m always trying new ones:

*Fig Balsamic Vinegar

*Apricot Balsamic Vinegar

So, have you tried Adzuki beans before? If so, what’s your favorite way of eating them? Please use the comments section.

Book Recommendation:

*The Metabolism Reset Diet: Repair Your Liver, Stop Storing Fat, and Lose Weight Naturally, Dr. Alan Christianson has a section in his book specifically about Adzuki beans.

Thanks for reading, all rights served by Val Garner

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