Health benefits of Navy Beans


Health benefits of Navy BeansNavy beans are pea sized white beans that you can use in a number of recipes. These quite common beans are identified by the number of alternative titles, such as haricot beans, Boston beans, pea beans, and Yankee beans, and they’re closely associated with bigger white beans like Great Northern and cannelloni beans. Most markets carry navy beans, usually both in dried as well as canned form, and they’re extremely simple to grow within the garden, in case you have a little bit of room.

Beans have already been grown in numerous parts of the world for hundreds of years, and white beans are among the most basic of bean varieties. This particular food happens to be incredibly nourishing, being typically loaded with both protein and fiber, as well as beans usually have considerable amounts of trace minerals like magnesium, as well, which makes them a fantastic dietary supplement. Bean plants are also great for the garden, because they are nitrogen fixers, which means that they’ll enhance the condition of the soil they’re grown in.The taste of navy beans is reasonably mild, and also the texture is commonly rather dense. The common name “navy bean” is a reference to the proven fact that the beans were once broadly included among the staple supplies of the United States Navy, since dried beans don’t go bad, plus they offer an outstanding source of nutrition.

Numerous classic American bean dishes demand these beans as a result, since they were so prevalent and well-known; Boston baked beans, for example, are made along with them.If you buy navy beans in the can, they must be washed just before use. Preferably you need to tip the beans out in a colander and run cool water over them for the minute or two just before throwing them in a recipe. Canned beans are prepared to use; they require just be heated through to be eaten, even though a bit of slow stewing won’t hurt them. If you purchase dried beans of any kind, you will have to wash them and pick through them for stones and small pieces of bean stalk, plus they ought to preferably be soaked overnight and rinsed again prior to being cooked. According to the cooking method you utilize, the dried beans will require several hours to cook right after rinsing and soaking.

If you wish to grow navy beans within your garden, choose a sheltered sunny spot and modify the soil after some bit of compost as well as mulch just before planting bean seeds or starters; if you reside in a colder area, you might want to begin bean plants indoors in the early spring and then move them outside after the last possibility of frost has passed. Stake the bean plants since they grow, encouraging them to lift their vines right after the ground to avoid rot. You are able to harvest the beans when they’re green to be used whole as green beans, or you can allow the plants die off and dry out at the conclusion of the summer and after that collect the dried beans for storage.

Health benefits of Navy Beans

The navy bean or haricot bean is really a variety of common beans (Phaseolus vulgaris). It really is particularly popular in the United Kingdom and also the United States. The navy bean obtained its title due to its use like a staple for rations in the United States Navy throughout the 1800s.Here are a few  health benefits of the navy bean:

1. Navy beans can help keep your stay sharp mentally

Folate performs an important role within the regulation of particular amino acids which the nervous system demands. Research indicates that a lacking quantity of dietary folate can boost the homocysteine levels, which may be a hazardous precursor to neurodegenerative diseases just like Alzheimer’s disease and Parkinson’s disease. A single serving of navy beans consists of 64 percent of the suggested value of folate.

2. Navy beans might help keep your heart strong

Increased amounts of homocysteine really are a risk factor for heart attack, stroke, or even peripheral vascular disease and therefore are present in between approximately 30 % of patients along with heart disease. Folate lowers the amount of homocysteine within the blood, lowering these risk factors. Navy beans may also be full of magnesium. A single cup serving of navy beans consists of 24 percent of magnesium. Magnesium helps the blood vessels relax as well as enhances blood flow within the body.

3. Navy beans can assist in energy production and antioxidant defense

A single serving of navy beans consists of 48 percent of the mineral manganese, that is an important cofactor in certain enzymes essential in energy production as well as antioxidant defenses. For instance, a few enzymes disarm free-radicals produced in the mitochondria (the energy production factories in your cells), that need manganese.

4. Navy beans can help you maintain a healthy blood pressure

Navy beans have got a high-content of potassium along with a lower content of sodium. A single serving of navy beans consists of an incredible 708 milligrams of potassium, when compared with 0 milligrams of sodium. This can help the blood vessels relax as well as maintains proper blood pressure.

5. Navy beans can help promote regularity

Navy beans are loaded with fiber. A one-cup serving of navy beans consists of 19 grams of dietary fiber. The daily suggested dietary fiber consumption for males and females are 38 grams and 25 grams, correspondingly. Dietary fiber might help avoid bowel problems, making one’s bowel movement simpler to cope.

6. Navy beans are a great source of protein

One cup of navy beans consists of 15 grams of protein, which makes it an excellent protein source for vegetarians. Navy beans include all the essential amino acids that are required by the body for good muscle-building.

7. Navy beans may help not spike blood sugar levels

The glycemic index (GI) ranks drinks and food based on their blood sugar increase potential. Foods high in glycemic index (like white rice and white bread) will break up effortlessly and cause blood sugar and insulin level surges right after meals, that is followed by rapidly dropping blood sugar levels. Navy beans are slowly absorbed into the bloodstream, that helps prevent sugar crashes, sugar cravings, as well as mood swings. From the scale of 0 to 250, navy beans have got a rating of 15 on the glycemic index scale.

8. Weight Loss

If you would like to shed those unwanted weight of the body without falling sick & deficient of major nutrients, then navy beans are a fantastic option. They are fat-free as well as low-calorie in nature. Additionally they consist of numerous complex carbs which stop the body from gaining unneeded weight and in addition give the needed quantity of energy. As a result, you can actually include navy beans within your weight loss diet.

9. Improves hair problems

Navy beans are extremely good source of iron and potassium. Existence of potassium within navy beans works well for combating from the hair fall problem as well as existence of iron works well for hair growth as well as maintains good health of hair.

10. Inflammatory diseases

Inflammatory diseases are extremely prevalent now a day’s. Whenever navy beans are consumed daily, it will help in cutting the chance of inflammatory diseases. Navy beans are fantastic source of copper which will help in lessening the chance of these common diseases.

Recipe of navy Bean

Here is a look at how to mix navy beans with only a few simple ingredients to make a extremely satisfying, nutrient-dense meal which is free from gluten, dairy, and excess carbs:

1. Lime-Marinated Navy Bean Salad


  • 1 1/2 cups cooked can white beans, drained and rinsed
  • 1 large ripe tomato, chopped
  • Handful of chopped green onions
  • 2 teaspoons minced parsley
  • 1/4 cup fresh lime juice
  • Extra-virgin olive oil
  • Sea salt, to taste
  • Fresh figs (optional)
  • Chopped capers (optional)


  1. Place beans in the big bowl with 2 tablespoons of lime juice and 2 tablespoons of extra-virgin olive oil. Season along with sea salt, to taste, toss gently to mix well, then cover and refrigerate for just one hour.
  2. After an hour of marinating in lime juice, add chopped green onions, minced parsley, as well as chopped tomatoes.
  3. Follow with fresh figs and chopped capers for excellent combination of natural sweetness and saltiness, then serve to hungry loved ones. You are able to dish it up as is, as well as to enhance presentation, serve this particular navy bean salad on the bed of fresh lettuce.

2. Bean Soup Recipe 

Bean Soup Recipe






  • 2 cups of navy beans
  • Dash of black pepper
  • salt
  • 2 medium onions
  • 2 teaspoons of paprika
  • 1 green pepper (bell pepper)
  • 1/3 cup of Corn Oil
  • 3 stalks of celery
  • ½ can of tomato paste
  • 1 or 2 garlic cloves
  • 1 teaspoon of Tumeric


  1. Soak beans overnight.
  2. Wash beans and put in pop and chop vegetables.
  3. Add all vegetables and seasonings. Add enough water to cover beans well.
  4. Cook on moderate flame till beans will mash easily to the touch.
  5. Add more boiling water as needed. When beans are well done, strain through a Foley Food Strainer or eat them whole, and serve with toast and cheese. If soup is simply too thick, add a a bit more boiling water.

3. Navy Bean & Roasted Garlic Soup

Navy Bean & Roasted Garlic Soup






  • 1 pound dried navy beans
  • 1 tablespoon olive oil
  • 1 medium yellow onion, chopped
  • 1 celery rib, chopped
  • 6 cups water
  • 1 head roasted garlic, peeled and mashed (see sidebar)
  • 1 bay leaf
  • ½ teaspoon dried thyme leaves
  • Freshly ground black pepper
  • 2 tablespoons chopped fresh parsley
  • ¼ cup chopped fresh basil (optional)


  1. PICK OVER the beans to eliminate any small rocks or any other particles. Rinse well to clean away all traces of dust.
  2. HEAT a soup pot or big saucepan on medium; swirl the oil round the bottom of the hot pot. Add some onion and celery; cook, stirring often, till the onion is gently browned and translucent.
  3. ADD the water, garlic, bay leaf, thyme, and beans. Bring to a boil; reduce heat to maintain a stable simmer, cover the pot, and cook till the beans are tender, 2 to 3 hours. (In case you are replacing larger beans, they might require additional time.)
  4. MASH a cup of the beans and return them to the pot; add additional water or stock, if required, to reach preferred consistency. Season along with black pepper. Discard the bay leaf. Stir within the parsley and basil right before serving.
  5. FREEZE leftovers in the plastic zipper bag or even airtight container. Double the recipe to stock your freezer with homemade fast food for busy (or lazy) days.

4. Five-Bean Salad

Five-Bean Salad






For the Salad

  • 1/2 cup each of five kinds of dried beans, such as cranberry, navy, giant white, cannellini, and kidney
  • 5 small dried bay leaves
  • 1 medium carrot, cut crosswise into 5 pieces
  • 1 celery stalk, cut crosswise into 5 pieces
  • Coarse salt
  • 12 ounces haricots verts, trimmed and cut into 1-inch pieces
  • 1 cup fresh flat-leaf parsley
  • 1 cup fresh cilantro
  • 2 cups very small tomatoes or halved cherry tomatoes

For the Dressing

  • 1/4 cup sherry vinegar
  • 1 teaspoon Dijon mustard
  • 3/4 cup extra-virgin olive oil
  • Coarse salt and freshly ground pepper


  1. Make the salad: Cover beans with water in separate saucepans, and bring to a boil. Eliminate from heat, and let stand for 1 hour.
  2. Drain, and return beans to their saucepans. Add a bay leaf, a piece of carrot, along with a piece of celery to every pan, and cover with water by 2 inches.
  3. Bring to the boil. Skim foam. Add 1/2 teaspoon salt to every saucepan. Decrease heat, and simmer vigorously till beans are tender, 30 minutes to 1 1/2 hours, according to size and age of beans. Drain, and let cool.
  4. Meanwhile, bring a sizable pot of water to a boil. Add haricots verts and 1 tablespoon salt. Cook till tender and bright green, about 3 minutes. Drain, and run under cold water to stop the cooking process.
  5. Make the dressing: Whisk together vinegar and mustard. Gradually whisk in oil. Season with salt and pepper.
  6. Mix the salad: Combine beans along with haricots verts, herbs, and tomatoes. Drizzle with dressing, and toss to coat. Let stand for 30 minutes.

5. Boston Baked Beans

Boston Baked Beans






  • 2 pounds dried pinto or navy beans
  • 1 large onion (about 1 pound), peeled, halved and sliced
  • 4 canned plum tomatoes, seeded and crushed
  • 2 dried bay leaves
  • 1 tablespoon plus 1 teaspoon dry mustard
  • 12 whole cloves
  • 1/2 cup packed dark-brown sugar
  • 1 tablespoon plus 1 teaspoon coarse salt, plus more for serving
  • 1/2 teaspoon freshly ground black pepper, plus more for serving
  • 1/2 cup unsulphured molasses
  • 12 ounces salt pork, sliced


  1. Soak beans in cold water to cover overnight in the large bowl. Drain in the colander.
  2. Heat oven to 300 degrees. Arrange onions in the bottom of the bean pot or Dutch oven. Top, working in order, starting with tomatoes, and continuing with bay leaves, dry mustard, cloves, brown sugar, and salt and pepper. Add soaked beans and pour over molasses. Top evenly with salt pork. Add 5 cups water and cover.
  3. Transfer to oven and bake, without stirring, till the beans are tender and also the liquid has thickened, about 6 hours. Look into the beans every 45 minutes, adding hot water, if required, to keep beans slightly soupy at all times. Remove from oven, and adjust seasoning with salt and pepper, if required, before serving.

Precaution with navy beans

  1. Navy beans should never be consumed raw. Navy beans include linamarin, that is a highly poisonous substance, if consumed raw. It may cause multiple organ failure, paralysis, and even death. However, once these beans are cooked, this linamarin is converted to a edible form and no longer poses any threat to the body. These beans are totally safe to consume, after cooking.
  2. Navy beans have oxalates. Oxalates really are a naturally occurring chemical present in plants and animals. In scarce quantities, it doesn’t pose any threat, but when this particular quantity exceeds the permissible level within the body, then they could cause complications. They’re accumulated within the body fluids and even form stone like structures. They have a tendency to reduce the ability of the body to soak up calcium therefore creating a lack of calcium in your body. Therefore, individuals having weak urinary systems and renal problems should avoid navy beans. However, those having strong immune and urinary systems shouldn’t worry about it and may eat navy beans without a second thought.