Benefits of Adzuki Beans

Health Benefits Of Adzuki Beans

Some of the most unique and important health benefits of adzuki beans include their ability to aid in weight loss, prevent and manage diabetes, optimize digestion, contribute to growth and repair, increase energy, lower blood pressure, reduce birth defects in infants, and detoxify the body.


Help Manage Diabetes
With their high mix of protein and fiber, adzuki beans are great for helping manage normal blood sugar.  Animal research has even shown that the protein found in adzuki beans can even inhibit intestinal α-glucosidases, which are are enzymes involved in breaking down complex carbohydrates like starch and glycogen. In other words, adzuki beans act like alpha-glucosidase inhibitors that are taken to control diabetes.

This makes the adzuki bean a great addition to any diabetic diet plan to help treat, manage or prevent diabetes.

Increase Antioxidant Intake
Not only are adzuki beans tasty, but they’re also loaded with disease-fightingwww and health-promoting antioxidants. Researchers have identified at least 29 different compounds found within an adzuki bean, making them some of the most high-antioxidant foods around. These compounds include bioflavonoids that are valued for their antioxidant and anti-inflammatory health benefits. 

Aids Muscle Mass
Consuming protein foods like adzuki beans can help build muscle mass. Just one cup of adzuki beans contains 17.3 grams of protein, packing a powerful protein punch.

Protein is necessary to build and maintain muscles as muscles are made of protien. Without adequate protein, muscle loss occurs. If you do heavy lifting, then your protein needs are even higher. Combining a regular workout routine with increased healthy protein intake is a great way to get your body not only leaner, but stronger.

Improve Heart Health
With their high concentration of dietary fiber, folate, potassium, magnesium and B vitamins, adzuki beans really have heart health written all over them. Eating adzuki beans as part of an overall heart healthy diet and lifestyle can help reduce your chances of developing coronary heart disease. Their dietary fiber aids in regulating cholesterol levels while their potassium relaxes blood vessels and increases blood flow, which reduces blood pressure and strain on the heart. 

Weight Management
Adding adzuki beans to your diet can help you eat less and keep you feeling full longer. Feeling full longer hopefully means less overeating because you reach satiety without consuming too much food.

The high fiber content of adzuki beans is the reason you feel satiated longer. High-fiber foods like beans also tend to take longer to eat and less “energy dense,” which means they have fewer calories for the same volume of food. So whether you’re trying to lose weight or maintain your current weight, I highly suggest adzuki beans as part of your diet.

Gastrointestinal Issues
Adzuki beans are packed with dietary fiber which is an extremely beneficial compound in our body. Simply by including sufficient quantities of fiber in our diets, we can ease many digestive related problems such as hemorrhoids, Constipations, ulcers and acid flux diseases. Normally these problems range from mild irritants to the life threatening situations, good quantity of fiber is a main element for the prevention of such situations. In a normal serving of Adzuki beans, which is 16.8 grams, we can gain 44.21% of the daily recommended amount of fiber. Adzuki beans are one of the most important vegetables to help keep stomach functioning effectively.

Brain Function
Brain is one of the most important parts of the human body so proper development of the brain is very essential. Iron present in Adzuki beans plays an important role in the proper development of the brain. Iron assist to supply oxygen in the blood and brain only uses about 20% of the blood oxygen; therefore iron is directly related with brain health and its other functions. Cognitive activity is stimulated with the proper flow of blood in the brain and assists to create new neural pathways to avoid cognitive disorders such as Alzheimer’s disease and dementia, therefore Adzuki bean consumption is essential for the proper functioning of the brain. Adzuki beans contains 4.6 g Iron which is 57.50% of daily recommended value.

Reduces PMS Symptoms
Manganese which is present adequately in Adzuki beans is vital traces mineral required for many vital functions, including nutrient absorption, reduce PMS Symptoms and immune-system defenses. Consuming sufficient amount of Adzuki beans regularly  can help to improve different symptoms of PMS like muscle pain, anxiety, trouble sleeping, tenderness and mood swings. Research discovered that those women who have lower level of manganese within their blood may experience more pain and other mood related problems during Pre-menstruation. A single cup serving of Adzuki beans (230 g) has 57.30% of the daily required intake.

Strong Bones and Teeth
Adzuki bean is loaded with important minerals and vitamins along with impressive amount of Phosphorus, Magnesium, Zinc, Manganese, which are essential for the proper development of our body. They perform an important role in teeth and bone health. All these minerals are required for the proper functioning of the bones as well as encourage the remineralization of the teeth and the bones and keep them strong. Consuming Adzuki beans on a regular basis can be a long term solutions for osteoporosis, tooth decay, gum problems as well as other bones related problems that may occur as we age. Adzuki beans contain 386mg of phosphorus which is 55.14% of daily recommended value.

Preventing heart disease
Folate, or vitamin B9, is one of many essential vitamins required for the body for proper functioning of the body. Consuming Adzuki beans help heart to stay healthy and function optimally, since it contains 278 µg of Vitamin B9 (Folate, Folic Acid) which is 69.50% of daily recommended value. Folate deficit may result in increased risk of coronary complications, heart disease, and strokes in patients. In the U.S. research, bread and cereal companies were asked to include vitamin B12 to their products, the rate of heart disease and stroke was reduced by about 15%. Adzuki beans also helps remove homocysteine, a lethal compound which can result in severe artery damage if not removed from the blood.

Help Improve Muscle Mass
Consuming protein rich food such as Adzuki beans motivates an increase in muscle protein synthesis as well as suppresses protein breakdown for many hours so that end up with more lean tissues. Because of the availability of the amino acids, the body is continually in a fluctuating state of muscle loss and gain. Many Research show that people who consume more protein have more lean muscle mass, so Adzuki beans intake is most important since it contains 17.3 gram of protein which is 34.60% of the daily recommended value for the body.

Control Weight
To Control body weight certain carbohydrates must be eliminated or avoided, but including plant based carbohydrates is an integral part of weight loss. Adzuki beans are one of the plant based vegetable which contains 56.97 gm. of carbohydrates which is 43.82% of the recommended value. Including adzuki beans in our normal diet can help to control our body weight. Carbohydrates in the form of raw as well as cooked  vegetable make a huge portion of what we eat on a low-carb fat loss diet since these foods consists of minimal calorie and plenty of water and fiber which goes undigested.


The effect of diet with vegetable carbohydrate is that they lead people consume few calorie, yet getting more nutrition per calorie, and the fiber helps to keep them full. Research shows that greater fiber meals decrease calorie intake in the next meal which will help to control body weight.