Health Benefits

Science Backed Health Benefits of Fava Beans (Vicia fava)

Sugar And Spice

Fava beans, scientifically known as Vicia fava, are an ancient Old World legume that has served as a vital protein source for thousands of years. Originating in the Near East and Mediterranean region around 6,000 BC, they predate conventional beans (which are native to the Americas) and became a staple in European, Middle Eastern, and North African cuisines, famously starring in dishes like Egyptian ful medames. Agriculturally, they are a cool-season crop often used as a cover crop to fix nitrogen in the soil. The plant itself is a rigid, erect annual that bears fragrant white flowers with distinct black or purplish markings. While they are celebrated for their rich, buttery flavor and nutritional density, they differ from other beans due to their thick, waxy skins which are often removed before eating to improve texture and digestibility.

Appearance

Raw Fava Beans When raw, fava beans grow inside large, bright green, bumpy pods that can reach up to 12 inches in length. Inside the pod, the individual beans are encased in a thick, waxy, pale green skin. The beans themselves are flat, oval, and broad, with a vibrant green color that indicates freshness.

Dried Fava Beans

Once dried, the beans lose their vibrancy, turning a tan, light brown, or dull yellow color. They become hard and slightly shriveled. They are often sold split and skinned (without the outer shell), appearing as small, yellow, disk-like halves, or left whole with the brown skin intact, requiring soaking before cooking.

Nutritional Profile of Dried Fava Beans

Serving Size: 100g 2

Nutrients Amount DV%*
Water 71.5 g 3 —
Energy 110 kcal 4 5.5%
Carbohydrate, by difference 19.6 g 5 7.1%
Protein 7.6 g 6 15.2%
Fiber, total dietary 5.4 g 7 19.3%
Total Sugars 1.82 g 8 —
Folate, total 104 µg 9 26.0%
Potassium, K 268 mg 10 5.7%
Phosphorus, P 125 mg 11 10.0%
Magnesium, Mg 43 mg 12 10.2%
Calcium, Ca 36 mg 13 2.8%
Iron, Fe 1.5 mg 14 8.3%
Zinc, Zn 1.01 mg 15 9.2%
Total lipid (fat) 0.4 g 16 0.5%
Niacin 0.711 mg 17 4.4%
Manganese, Mn 0.421 mg 18 18.3%

Percent Daily Values (%DV) are based on a 2,000-calorie diet. Individual nutritional needs may vary depending on age, gender, activity level, and overall health.

Source: usda.gov

Science Backed Health Benefits of Fava Beans (Vicia fava)

#1. Boosts Heart Health

Protein hydrolysates and peptides from fava beans can lower cholesterol by preventing it from being absorbed and made in the body. The fiber in fava beans also helps reduce cholesterol by binding to bile acids and removing them from the body. The amino acid L-DOPA found in fava beans can help control blood pressure by encouraging the production of nitric oxide, which relaxes and widens blood vessels. Phenolic compounds and saponins found in Fava Beans, have antioxidant and anti-inflammatory properties, offering protection against heart problems like hypertension and atherosclerosis. 1 Therefore eating fava beans can improve blood fat levels and help keep the heart in good condition.

What Research Says:

#2. Improves Blood Sugar level

Flavonoids and L-DOPA in the beans block enzymes like α-amylase and α-glucosidase, which help to digest carbohydrates. This slowing of sugar absorption reduces blood sugar spikes after meals. (2) (3) The dietary fiber in fava beans also controls how sugar is released into the bloodstream and helps improve insulin sensitivity. Eating fava beans regularly may help prevent or manage type 2 diabetes by protecting the pancreas and lowering insulin resistance.

What Research Says:

#3. Improve Muscle Health

Bioactive peptides, which are small protein pieces that help repair muscles, reduce inflammation, and speed up recovery after exercise. (5) These peptides also regulate muscle protein synthesis and lower the activity of myostatin, a protein that stops muscle growth. This helps prevent muscle loss and conditions like sarcopenia. (6) When you eat fava beans, these compounds also help restore glycogen and reduce fatigue, which boosts muscle performance and endurance. (7) 

What Research Says:

#4. Enhances Digestive Health

Plant proteins, Fiber and beneficial compounds like flavonoids, alkaloids, and phenolic acids in Fava Beans, help reduce harmful substances such as tannins that can block nutrient absorption and promote the growth of good bacteria in the gut. (9) When fava beans are fermented or sprouted, the body can absorb more important nutrients, including amino acids, iron, and magnesium, which help digestion and may reduce the risk of gut inflammation and related metabolic issues. (10) Moreover, some compounds in fava beans, like L-DOPA and jasmonates, can interact with receptors in the body, helping to strengthen the gut’s defense system and manage digestive issues related to the immune system. (11) 

What Research Says:

#5. Boosts Immune System

Fava beans contain proteins and bioactive compounds that may help boost the immune system. These compounds can change how genes related to immune functions work, especially in response to things like inflammation and infections. (12) 

What Research Says:

#6. Supports Weight Management

“Protein and fiber both help you feel full and stay full longer,” says a nutrition expert. These nutrients can help control your appetite and keep your metabolism in check. Fava beans also contain polyphenols, which are plant compounds that can improve fat levels in the body and lower unhealthy fats like triacylglycerols. This can help manage conditions like obesity and metabolic syndrome. Regularly eating fava beans can support a healthy weight by improving gut health and keeping energy levels stable.

What Research Says:

#7. Regulates Blood Pressure

Dihydroxyphenylalanine (dopa) found in Fava Beans is a building block for dopamine, a compound that can help manage blood pressure by working with the kidneys. When you eat fava beans, dopa is converted into dopamine, which has properties that can help relax blood vessels and reduce excess sodium. This might help regulate blood pressure and fluid balance. So, fava beans could be helpful in managing conditions like high blood pressure. (16) 

What Research Says:

#8. Improves Bone Health

Bioactive peptides and important minerals like calcium and phosphorus in Fava Beans, which help support your bones. These minerals play a key role in keeping bones strong. The peptides, especially when broken down (hydrolyzed), help regulate bone-related proteins such as osteocrin and oncostatin, which are involved in bone formation and maintenance. (17) Consuming these nutrients can improve bone mineral density, which is the measure of how much mineral is in your bones. Higher bone mineral density can help prevent bone loss, lowering the risk of conditions like osteoporosis and fractures. Fava beans also have anti-inflammatory properties that may support the health of your skin and underlying tissues, though more research is needed to confirm this. (18) 

What Research Says:

#9. Improves Cognitive Function

Fava beans are packed with levodopa (L DOPA), Dihydroxyphenylalanine which helps produce dopamine, a chemical that supports motor control and brain functions like memory and mood. The beans also contain phytoestrogens, antioxidants, and anti-inflammatory compounds, which might protect the brain from damage and diseases. These nutrients can help manage conditions like Parkinson’s disease, which is linked to low dopamine levels, and may even slow cognitive decline that comes with aging or estrogen loss after menopause. Eating fava beans helps boost dopamine levels and reduce brain inflammation, but using fava bean oils on the skin hasn’t been studied for these effects yet.

What Research Says:

#10. Reduce Risk of Parkinson’s Disease

Levodopa (L-DOPA) Found in Fava Beans is important for producing dopamine, a brain chemical that is often low in people with Parkinson’s disease. (20) Fava beans also contain antioxidants and anti-inflammatory compounds such as 6-gingerol, phenolics, and flavonoids, which can protect brain cells from damage caused by oxidative stress and mitochondrial problems—both of which are involved in the progression of Parkinson’s disease. (21) These compounds may help stabilize the energy production in brain cells and assist in clearing damaged cells, potentially slowing down the brain degeneration seen in Parkinson’s. (22) 

What Research Says:

#11. Supports Healthy Cholesterol Levels

Dietary fiber, protein, and phytosterols in fava beans reduce “bad” LDL cholesterol and triglycerides while increasing “good” HDL cholesterol. These nutrients block cholesterol absorption in your intestines and help your body get rid of excess lipids through feces. This can prevent problems like high cholesterol and heart diseases such as atherosclerosis. Fava beans also contain unsaturated fatty acids and antioxidant compounds that reduce inflammation and oxidative stress, helping protect your blood vessels. Studies suggest that regular consumption of fava beans may help improve overall heart health.

What Research Says:

Science Backed Health Risks & Side Effects of Fava Beans

Critical Warning: G6PD Deficiency (Favism)

What is Favism? For individuals who lack the enzyme glucose-6-phosphate dehydrogenase (G6PD), eating fava beans is unsafe and contraindicated. The beans contain compounds (vicine and convicine) that destroy red blood cells, triggering a condition known as “favism” or hemolytic anemia. (1) (19) 

Symptoms and Severity

Contraindications

Interactions with Medications and Diseases

Parkinson’s Disease & Dopamine

Other Drug Interactions

Comments

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This article is based on Scientific Research Conducted by following Research Organization:

  1. Exploring faba beans (Vicia faba L.)–Lincoln University, Lincoln, New Zealand, AgResearch Limited, Lincoln, New Zealand, The New Zealand Institute for Plant and Food Research Limited, Christchurch, New Zealand
  2. Comparative Insights into Four Major Legume Sprouts Efficacies for Diabetes Management and Its Complications–Cairo University, Cairo, Egypt, National Research Centre, Dokki, Giza, Egypt, Tanta University, Tanta, Egypt, Technical University of Kaiserslautern, Kaiserslautern, Germany, Port Said University, Port Said, Egypt
  3. Phytochemical Profiling, Antioxidant Capacity, and α-Amylase/α-Glucosidase Inhibitory Effects of 29 Faba Bean (Vicia faba L.) Varieties from China–Jiangsu Ocean University, Lianyungang, China, Jiangsu Academy of Agricultural Sciences, Nanjing, China, Nanjing Forestry University, Nanjing, China, Jiangsu University, Zhenjiang, China
  4. Improved Strength Recovery and Reduced Fatigue with Suppressed Plasma Myostatin Following Supplementation of a Vicia faba Hydrolysate, in a Healthy Male Population–Nuritas Ltd., Dublin, Ireland, SSC Sports Medicine, Dublin, Ireland, Munster Technological University, Cork, Ireland
  5. Randomised, double-blind, placebo-controlled study to evaluate the effect on human strength and endurance after resistance training and supplementation of Vicia faba protein hydrolysate compared with placebo–University of Colombo, Colombo, Sri Lanka
  6. Vicia faba Peptide Network Supplementation Does Not Differ From Milk Protein in Modulating Changes in Muscle Size During Short-Term Immobilization and Subsequent Remobilization, but Increases Muscle Protein Synthesis Rates During Remobilization in Healthy Young Men–Maastricht University Medical Centre+, the Netherlands, Nuritas Ltd., Dublin, Ireland
  7. The Effect of Fava Bean (Vicia faba L.) Protein Ingestion on Myofibrillar Protein Synthesis at Rest and after Resistance Exercise in Healthy, Young Men and Women: A Randomised Control Trial–University of Chester, UK, University of Nottingham, UK
  8. Impact of Fava Bean (Vicia faba) Processing on Quality Characteristics and Digestibility of a Protein-Rich Snack–Universitat Politècnica de València, Valencia, Spain
  9. Effects of diet containing germinated faba bean (Vicia faba L.) on the intestinal health and gut microbial communities of Nile tilapia (Oreochromis niloticus)–Zhongkai University of Agriculture and Engineering, Guangzhou, China, Guangdong Youpei Supply Chain Management Co., Ltd, Zhongshan, Guangdong Province, China
  10. Phytochemicals From Vicia faba Beans as Ligands of the Aryl Hydrocarbon Receptor to Regulate Autoimmune Diseases–Universidad Autónoma de Nuevo León, Monterrey, Mexico
  11. Intestinal transcriptional profiling reveals fava bean-induced immune response in DBA/1 mice–Hainan Medical College, Haikou, China
  12. Intestinal effect of faba bean fractions in WD-fed mice treated with low dose of DSS–Norwegian University of Life Sciences, Ås, Norway
  13. An increase in renal dopamine does not stimulate natriuresis after fava bean ingestion–Vanderbilt University School of Medicine, Nashville, TN, USA
  14. Nutritional response of growing rats to faba beans (Vicia faba L., minor) and faba bean fractions–Rowett Research Institute, Aberdeen, Scotland, UK
  15. Randomised, double-blind, placebo-controlled study to evaluate the effect on human strength and endurance after resistance training and supplementation of Vicia faba protein hydrolysate compared with placebo–Nuritas Limited, Dublin, Ireland
  16. Gut-bone axis response to dietary replacement of soybean meal with raw low-tannin faba bean seeds in broiler chickens–University of Life Sciences in Lublin, Lublin, Poland, Maria Curie-Skłodowska University, Lublin, Poland, Siedlce University of Natural Sciences and Humanities, Siedlce, Poland, Medical University in Lublin, Lublin, Poland
  17. Estrogenic Plants: to Prevent Neurodegeneration and Memory Loss and Other Symptoms in Women After Menopause–Universidad San Sebastián, Concepción, Chile, Bay Pines VA Healthcare System, Bay Pines, FL, United States, University of Limerick, Limerick, Ireland, Universidad de Santiago de Chile, Santiago, Chile
  18. Protective Mechanism of Broad Bean Extract on Parkinson’s Disease Model Cells–Jiangnan University, Wuxi, China, Nanjing Forestry University, Nanjing, China, Jiangsu College of Tourism, Yangzhou, China, Qinghai University, Xining, China
  19. Vicia faba L. Pod Valves: A By-Product with High Potential as an Adjuvant in the Treatment of Parkinson’s Disease–University of Basilicata, Potenza, Italy, Institute of Biomolecular Chemistry (CNR), Pozzuoli, Italy, University of Salerno, Fisciano, Italy, University of Milan, Milan, Italy
  20. A Study and In Vitro Evaluation of the Bioactive Compounds of Broad Bean Sprouts for the Treatment of Parkinson’s Syndrome–Nanjing University of Chinese Medicine, Nanjing, China, Nanjing Core Tech Biomedical Co., Ltd., Nanjing, China
  21. Knowing Your Beans in Parkinson’s Disease: A Critical Assessment of Current Knowledge about Different Beans and Their Compounds in the Treatment of Parkinson’s Disease and in Animal Models–University of Freiburg, Freiburg, Germany
  22. Supplementation of seed dust of Vicia faba and sesame ameliorates high lipid diet-induced dyslipidemia in rats–Raja Narendra Lal Khan Women’s College, Midnapore, West Bengal, India, Jadavpur University, Kolkata, West Bengal, India
  23. Anti-hyperlipidemic effect of oils from Sesamum indicum L. and Vicia faba L. on male Wistar rats–Raja Narendra Lal Khan Women’s College, Midnapore, West Bengal, India
  24. Effect of thermal processing on cholesterol synthesis, solubilisation into micelles and antioxidant activities using peptides of Vigna angularis and Vicia faba–Chinese Academy of Agricultural Sciences (CAAS), Beijing, China
  25. The Effect of Processing on Bioactive Compounds and Nutritional Qualities of Pulses in Meeting the Sustainable Development Goal 2–University of Ottawa, Ottawa, ON, Canada, Kwame Nkrumah University of Science and Technology, Kumasi, Ghana
  26. Fava Beans–University of Guelph, Ontario, Canada, Alberta Health Services & University of Alberta, Edmonton, Canada
  27. A practical toxicity bioassay for vicine and convicine levels in faba bean (Vicia faba)–University of Calgary, Calgary, Canada, University of Saskatchewan, Saskatoon, Canada
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