Health Benefits of Lima Beans

Introduction

Beans are legumes whose seeds or pods are eaten, but are not classified as peas or lentils (which are also legumes). For the record, legumes are plants with double-seamed pods containing a single row of seeds.

Beans can be divided into two main groups: those that can be eaten pod and all, called green (snap beans), and others that are shelled for their seeds and eaten either fresh or dried, called shell (dried beans) also known as shellies.

Green beans are the immature pods of the most tender bean varieties. Green beans are fleshy and entirely edible.

Green beans are sometimes called snap beans because of the sound their fresh pods make when broken in half. Green beans are called string beans if they have a fibrous string that runs down the side. Most modern green beans are stringless.

There are dozens of varieties of green beans. Green beans are the most widely planted bean type. Green beans include the haricot vert, scarlet runner bean, winged, and yard-long bean. Snap beans are not always green. They can also be yellow or purple. Yellow snap beans are sometime called wax beans for their waxy color.

Beans that grow past the tender pod stage to maturity can be picked for just the seed inside. Beans grown for their seeds to be eaten fresh or dried are called shell beans or shellies.

Fresh shell beans are beans that swell in the pod to their maximum size but have not yet started to dry. Shell beans eaten fresh before they dry include the azuki, butterbean, chickpea, cranberry, fava, flageolet, lima, scarlet runner, soybean, winged, and yard-long bean.

Dry shell beans are beans left to mature and then dry on the vine. The seeds of dried beans are sometimes called soup beans. Dry beans are shelled and then usually soaked in water before cooking. Dry beans include the black or turtle bean, Great Northern, kidney, cannellini, navy, pinto, red, and white bean.

Lima Beans

Lima beans are among the oldest documented New World vegetables, traceable back to at least 5,000 B.C. in Peru, historians are unsure whether they originated there or in Guatemala . Soon after Columbus' discovery of America, Spanish explorers noticed different varieties of lima beans growing throughout the South America, Central America and the Caribbean.  According to reports from Spaniards who first occupied Peru, lima beans were only eaten by the Incas and other Indian elite.The rest of society consumed common beans.

Small-seeded varieties of the lima were also known in Mexico during pre-Columbian times, yet there is not much evidence that lima beans had spread northward to American Indians beyond the Southwest until introduced by European settlers. Mottled (speckled) forms are known to have grown in Florida around old Indian sites, but may have been introduced through early contact with the Spanish. The Spanish and Portuguese were largely responsible for disseminating the lima bean to other parts of the world. The Spaniards introduced them to Europe and Asia, while the Portuguese explorers introduced lima beans into Africa. Since lima beans can withstand humid tropical weather better than most beans, they have become an important crop in areas of Africa and Asia. Lima beans were introduced into the United States in the 19th century with the majority of domestic commercial production centered in California.

The English word for it, which refers to the Peruvian capital of Lima, native pronounciation “LY-muh” more or less confirms the South American origin of the seed first studied by European botanists. Some of the old German herbals called it Mondbohne or “moon bean” in reference to the quarter-moon shape of the seed pod. The moon still figures in the species name lunatus, “moon-shaped.”

Limas are categorized into horticultural types, and one determining characteristic is the seed. The small-seeded limas are often referred to as sieva limas. They are annuals and are classified by botanists as Phaseolus lunatus .The large-seeded limas are perennials and sometimes classified as Phaseolus limensis. The obvious inadequacy of this taxonomy reflects the very unsettled nature of science in its attempt to organize beans in a logical manner. It becomes a nightmare when these limas are crossed and recrossed to produce new varieties. All types of limas will cross readily, even though limas are self-pollinating. Because they contain rich nectar, lima bean flowers are very attractive to bees. Therefore, two varieties of lima bean should not be grown in proximity unless they are caged or bagged, rather inconvenient for the large vining types in any case. 

Seed saving is not complicated. Lima bean seeds are harvested from pods dried on the vine. Many of the truly old varieties like Carolina Lima have small pods that actually pop open when touched or when jostled by the wind. This is a characteristic of the truly old, primitive limas as well as of the wild ancestors of the limas we cultivate today. The dry seed pods are also woody and sharply pointed; thus, it is better to wear gloves when harvesting dry seed. Seed of most limas remains viable for three years.

Lima beans are Sometimes called "butter beans" because of their starchy yet buttery texture, lima beans have a delicate flavor that complements a wide variety of dishes. Although fresh lima beans are often difficult to find, they are worth looking for in the summer and fall when they are in season. Dried and canned lima beans are available throughout the year.

‘Speckled’ Lima Beans

There are a number of speckled or mottled heirloom limas, very similar in shape of seed and coloration, but widely different in pod and vine type. The best known of these is the Florida Butter or Speckled Pole Lima, an old variety of unknown origin but thought to descend from the speckled sorts once cultivated by the Indians in that section of the country. The author of Beans of New York (Hedrick 1931, 87) speculated that this variety evolved out of a speckled sieva-type bean, and this is quite possibly so. Boston seedsman John Russell listed a Speckled Saba Lima in his 1828 seed catalog, certainly one of the earliest references to this type. Massachusetts seedsman James J. H. Gregory listed a speckled lima bean in his 1864 catalog, and this like Russell’s appears to be the same as the Mottled Sieva described by Fearing Burr. The true Speckled Lima or Mottled Sieva is identical to the Carolina Lima except for the mottled coloring on the seed. It is as old as the white-seeded Carolinas and may have been more widespread at one time. Early accounts refer to it growing up trees and virtually weighing them down with an abundance of pods.

There is also a dwarf mottled variety worth mentioning. It is called Simmons Red Streak Lima or John Harmon Lima, a Pennsylvania Dutch variety taken to West Virginia, where it was preserved. The vines are about 4 feet long, with most of the pods toward the bottom. The leaves of the plant are crinkled and waxy on the top, the flower color white. Like the speckled Lima, this is a white bean splashed with maroon as though dipped in color. For gardeners concerned about space, this dwarf variety is excellent, and the shelly bean is not too bad either, although it must be picked very young.

The pod of the lima bean is flat, oblong and slightly curved, averaging about three inches in length. Within the pod are the two to four flat kidney-shaped seeds that we call lima beans. The seeds are generally cream or green in color, although certain varieties feature colors such as white, red, purple, brown or black. 

Speckled Lima Beans “Pennsylvania Dutch Red” (Phaseolus Lunatus)

A rather rare German Lima. Speckled Red beans that have such a deep and rich flavor also rich in mineral nutrients. The plants are a bush variety that are very hardy and a joy to grow. It needs full sunlight as a result grows well in the tropical regions.

The pod of the lima bean is flat, oblong and slightly curved, averaging about three inches in length. Within the pod are the two to four flat moon-shaped seeds that we call lima beans. The seeds have the shape of a Quarter-moon, hence its name ‘moon-beans’. It’s a red beans with maroon streaks and has a waxy texture. The foliage colour is green but gradually turns yellow, withers and falls off. The leaves produce white flowers.

In the Northern parts of Nigeria, the seeds are planted at the end of the raining season which uses the moisture in the soil to germinate throughout the dry season or Harmathan period. Its takes about 71 – 80 days to mature for harvest.  The pods are allowed to dry on vine, and then harvested by pulling it off the vine and breaking open to collect seeds.

How to Select and Store

Dried lima beans are generally available in prepackaged containers as well as bulk bins. Just as with any other food that you may purchase in the bulk section, make sure that the bins containing the lima beans are covered and that the store has a good product turnover so as to ensure the beans' maximal freshness. Whether purchasing lima beans in bulk or in a packaged container, make sure that there is no evidence of moisture or insect damage and that the beans are whole and not cracked.

Fresh lima beans are generally not widely available, although they can sometimes be found at farmers' markets or specialty grocery stores. If you have the opportunity to purchase them, choose ones that are firm, dark green and glossy, and free of blemishes, wrinkling and yellowing. If they have been shelled, you should inspect them carefully since they are extremely perishable. Look for ones that have tender skins that are green or greenish-white in color and do not have any signs of mold or decay.

If you purchase frozen lima beans, shake the container to make sure that the beans move freely and do not seem to be clumped together since the latter suggests that they have been thawed and then refrozen.

Store dried lima beans in an airtight container in a cool, dry and dark place where they will keep for up to six months. If you purchase the beans at different times, store them separately since they may feature varying stages of dryness and therefore will require different cooking times. As cooked lima beans are very perishable, they will only keep fresh for one day even if placed in a covered container in the refrigerator.

Fresh lima beans should be stored whole, in their pods, in the refrigerator crisper where they will keep fresh for a few days. Frozen lima beans do not need to be thawed before being cooked.

Tips for Preparing and Cooking

Before washing dried lima beans, spread them out on a light colored plate or cooking surface to check for and remove small stones, debris or damaged beans. After this process, place the beans in a strainer, rinsing them thoroughly under cool running water.

To shorten their cooking time and make them easier to digest, lima beans should be presoaked (presoaking has been found to reduce the raffinose-type oligosaccharides, sugars associated with causing flatulence.) There are two basic methods for presoaking. For each you should start by placing the beans in a saucepan and adding two to three cups of water per cup of beans.

The first method is to boil the beans for two minutes, take the pan off the heat, cover and allow to stand for two hours. The alternative method is to simply soak the beans in water for eight hours or overnight, placing the pan in the refrigerator so that the beans will not ferment. Before cooking the beans, regardless of method, drain the soaking liquid and rinse the beans with clean water.

The Healthiest Way of Cooking Lima Beans

To cook lima beans, place them in a pot and add three cups of fresh water or broth for each cup of dried beans. The liquid should be about one to two inches above the top of the beans. Bring the beans to a boil and then reduce to a simmer, partially covering the pot. Lima beans generally take about 45 minutes to become tender when cooking this way. Lima beans may produce a lot of foam during cooking. Simply skim any foam off during the first half hour or so of the simmering process. Because of the foam limas often produce, it is recommended to avoid cooking them in a pressure cooker.

Do not add any seasonings that are salty or acidic until after the beans have been cooked since adding them earlier will make the beans tough and greatly increase the cooking time.

While uncooked lima beans contain compounds that can inhibit a digestive enzyme and cause red blood cells to clump together, soaking and cooking the beans renders these compounds harmless. Therefore, it is important to always eat soaked and cooked beans and not to use them uncooked by, for example, grinding dried beans into flour.

How to Enjoy

A Few Quick Serving Ideas

• If you can find whole lima beans in the market, you can serve them as an appetizer sprinkled with seasoning just like edamame (whole soy bean pods).
• Mix puréed lima beans with chopped garlic and your favorite fresh herbs. Use this spread as a sandwich filling or a dip for crudité.
• The heartiness of lima beans make them a great soup bean, especially when added to a soup that features root vegetables such as carrots, turnips, beets, and/or rutabagas.
• For a twist on the traditional native American dish succotash, make lima bean burritos. Fill corn tortillas with lima beans and corn kernels, and then top with chopped tomatoes, avocado and scallions.
• Blend cooked lima beans and sweet potatoes together. Serve this tasty dish on a plate accompanied by your favorite grain and fresh vegetable.

Health Benefits of Lima Seeds

Though they are bestowed with immense major nutrients and minerals such molybdenum, folate, fiber, copper, manganese, phosphorus, protein, vitamin B1, vitamin B6, magnesium, potassium and iron here are some of their major health benefits:

1. Good source of fiber

Fibers are essential components of the human body’s dietary needs. Fibers are required for proper digestion and elimination of the food particles in the body. Not only are lima beans good sources of normal fibers, they are also a good source of cholesterol-lowering fiber. Thus it helps in the maintenance of a healthy heart.

The high amount of fiber in lima seeds is also extremely useful in maintaining blood sugar levels. This works very well especially after the consumption of food. Individuals who are diagnosed with hypoglycaemia, or less production of insulin benefit greatly from consuming lima seeds. If lima beans is eaten with whole grains, they are typically fat-free in nature.

2. Helps you overcome sulfite sensitivity

Many among us are highly sensitive to sulfite, which is a type of preservative commonly used in salads in most salad bars. People often don’t realize that they are suffering from the symptoms of sulfite sensitivity. It takes a long time before it gets properly diagnosed. Sulfite sensitivity is often characterized by rapid heartbeat, headache or disorientation minutes after consumption of food that contain sulfites. Lima beans can be helpful to you if you are diagnosed with this syndrome as they are excellent sources of molybdenum, which is a mineral compound responsible for detoxifying sulfites.These molybdenum compounds helps your body detoxify more of these sulfites.

3. Lowers your risk of cardiovascular disease

In a recent study conducted in countries across the world, it was proven that the intake of lima seeds lowers your risk of coronary heart disease. The research was conducted on a population of 16,000 middle-aged men. Surprisingly, or not, it was found the risk of developing heart disorders was reduced by a great margin of 82%. Another great importance of lima seeds to your heart health is its high levels of magnesium. Magnesium helps the heart block the calcium channels naturally. More manganese in the heart means that the arteries and veins have more space to breathe. They can now work at a relaxed pace and thus help in the improvement of blood and oxygen flow to various parts of the body. Many studies have shown that those who consume less magnesium in their diet often suffer from more heart attacks.

4. Is a good source of energy

While balancing the blood sugar levels in your body, lima beans also provide you with immense, steady and slow-burning energy. Not only is its consumption beneficial to people suffering from diabetes, but it is also highly beneficial in general.

5. Replenishes iron content

Not only does lima beans provide good energy and carbohydrates, they are also well-known to replenish the iron stores in your body. Consuming just one small cup of lima beans provides you one-fourth of the everyday iron content that you need for your body. It is highly helpful especially for menstruating women who usually tend to have iron deficiencies due to constant blood loss and low haemoglobin levels. Iron content requirement doubles in pregnant and lactating women as they are now seeking nourishment for two living organisms.

6. Lima beans are fat-free

Putting on weight is a common concern for many people in these times. The more amounts of nutrients one wants to consume, the more one is worried about whether it would result in weight gain. The consumption of lima beans is extremely safe and contains no amount of fat, whatsoever. It is also very low in calorie content and thus ensures that you can have other whole foods in almost similar quantities as before.

7. Good source of manganese

Lima beans is an essential source of the mineral manganese. Manganese is required by the body as it speeds up the production of antioxidants in your body. It disarms the production of free radicals which are otherwise harmful for the body. It leads to more energy production in the body.

8. Good source of Protein

If you are a vegetarian, then it is highly likely that you are suffering from a protein deficiency unless you combine it with external supplementation. Lima beans are a good source of protein, especially when combined with whole foods. A cup of lima beans contains almost 15 grams of protein. This also comes with the added benefit of not consuming fat in the process. It is thus highly beneficial for the body.

9. Good source of Folates

Lima beans are good source of folates. A hundred grams of dry lima beans provides us with 995 of our folate requirement. Folates are required by the body for cell synthesis and cell division. Adequate amount of folates are also required during conception, pregnancy, delivery and lactation. Good presence of folates save the baby from developing neural tube defects.

10. Saves you from breast cancer

Lima beans are known to contain small, but useful amounts of isoflavones. It is a compound which has been found to lower the risks of developing breast cancer when tested in laboratories on animals. Instead of consuming soya beans, you can replace it with lima beans in your diet.

11. Rich source of vitamins

Lima beans are known to be excellent sources of Vitamin B6, Thiamine, Pantothenic acid and Niacin. All of these are required by the human body as they act as co-enzymes in the metabolism of carbohydrates, proteins and fats.

12. Good sources of carbohydrates

Carbohydrates are required by the body in a good amount. Carbohydrates are biomolecules and are one of the most important ways in which the body provides itself with nutrition and energy. Carbohydrates are found mostly in products rich with sugar. But this also comes with the unwanted side effect of gaining weight. Lima beans are an excellent source of carbohydrates, but without the negative effects of sugars. Not only does it avoid you from gaining more weight, it also helps you lose weight as it lets your metabolism work properly.

13. Storehouse of potassium

Potassium is an electrolyte and is useful in the creation of new cells in the body and also aids the muscles in contraction and expansion. Not only this, Potassium is also extremely beneficial in maintaining a healthy heart and digestive capacities. Potassium is also a combining agent. It combines with other minerals in your body to aid in their processes. It works with calcium, manganese and magnesium to help in providing you with strong bones. This way, it also helps you avoid the risk of developing Osteoporosis.

14. Low Sodium content

A high amount of sodium intake leads to many disastrous side effects, including swelling of your various body parts and high blood pressure. Either way, a high intake of salt always puts you at a risk for developing or furthering the risk of developing high blood pressure. The magic of lima beans lies in the fact that it contains extremely little sodium. You can consume a lot of lima beans without actually consuming so much salt.

15. Provides copper to your body

Copper is found in various parts of the human body in varying proportions. In a major way, they are stored in the liver. Copper works as an antioxidant and prevents your body from developing illnesses of many sorts, cell damage and a whole host of other related health problems.

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