Monday, August 26, 2013

Cluster bean: Nutrition facts & Health Benefits

Cluster beans are natural source to acquire guar gum, which is widely used to get proper thickness in curry and other gravy dishes. But only mature cluster beans are used to make guar gum, whereas younger cluster beans are used to make different dishes. Besides its commercial use of making guar gum, cluster beans have many medicinal properties that will make you to consume it daily. It contains low calories and many important nutrients and vitamins.

Cluster bean: Nutrition facts & Health Benefits

Botanical name of cluster beans is ‘Cyamopsis tetragonoloba' and it comes under the ‘Fabaceae’ family. It is annual leguminous plant that originated from the dry, warm and arid regions of India. The cluster beans tree contains narrow, long and tiny pods. Cluster beans grow best in bright sunlight with alternate span of rainfall. Cluster beans and its seeds have been used in preparing curry, poriyal and also used to make lemon pickle.
There are mainly two types of cluster beans, depending on different season. First one is “Pusa Sadabahar”, which is single stem variety of cluster beans that mainly comes in the rainy and summer months. Second type - Pusa Mausami, which is branched stem variety that comes in the rainy season only.

Nutritional and Dietary information:
  • Calcium : 130 mg
  • Carbohydrates: 11 gm
  • Energy: 16 Kcal
  • Fiber: 3 gm
  • Iron: 1 mg
  • Mineral: 1 gm
  • Moisture: 81 gm
  • Phosphorous: 57 mg
  • Protein: 3 gm
  • Vitamins: Vitamin A, Vitamin C, Vitamin D and Vitamin K
Health benefits of Cluster beans

Increase cardio health:
Cluster beans are recommended to add in your diet plan as a heart-healthy food. It contains dietary fibers that are really helpful to reduce the amount of cholesterol in your blood. It also contains potassium and folate, which acts as the safeguard of your heart and makes you healthy. So, if you have not added cluster beans in your diet, then include it to live with healthy heart.

Full of Nutrients:
Guar or cluster beans are great source of proteins and soluble fibers. It also contains various vitamins, carbohydrates and minerals. So, it is powerhouse of nutrients to make you healthy and fit.

Right choice for Diabetics:
Cluster beans have low glycemic index that is helpful for diabetes patients to maintain their glucose level. It contains glyconutrients that are rich water soluble dietary fiber, which enhance the digestive system and also solve the bowel problems. So, you can include cluster beans in one or other form in your diet to maintain your glucose level naturally.

Build up the bones and teeth:
Guar or cluster beans act as a source of phosphorous and calcium. It helps to increase the health and strength of your bones. It also increases the health of your teeth by making them strong and free from any infection.

Maintain blood pressure:
Cluster bean acquires properties such as hypolipidemic and hypoglycemic. It helps to maintain the blood pressure in arteries for patients of high blood pressure. It also reduces the chances of suffering from high blood pressure in young age when consumed twice a week.

Increase bowel movement:
Cluster beans also contain laxative properties and helps to avoid different bowel problems. It increases the working of stomach, in turn helps to enhance the proper working of your whole body. It also helps to throw out the poisonous and dangerous material accumulated during the bowel movement.

Do away with diseases:
Besides being great laxative and other properties, it also helps to prevent from catching different illnesses like Crohn’s disease, Irritable Bowel Syndrome (IBS) and Colitis.

Relax your brain:
Besides consuming medicines while you are in tension, you can include cluster beans in your diet to calm down your mind with its brain relaxing advantage. It works great to calm down your brain nerves with its particular hypoglycemic qualities.

Eliminate bacteria:
It contains many vitamins and minerals that help to remove the bacteria from your body. It also help to reduce the chances of cancer by killing free radicals from the body.

Resolve anemia:
Iron should be in a soluble and absorbable form to reduce the chances of anemia. Guar is vital source of iron and helps to absorb iron in your body in the most soluble form.

Helps to reduce weight:
People who want to lose some of the pounds; they can include cluster beans in their diet. It is low in calorie content and rich in the vitamins and minerals. So, it is one of the best veggies to add in your diet without reducing the vitamin and mineral content.

Great for pregnant women:
For pregnant women, folic acid is as important as the iron and calcium. Cluster beans are rich in folic acid with iron and calcium. It is advised for pregnant women to consume guar during the pregnancy period to avoid numerous birth problems that may occur due to lack of folic acid. It also helps to reduce the fatigue problem due to lack of iron and works as a supplement of calcium to increase your bone health during the pregnancy.

Good for fetus in the womb:
Vitamin K present in the cluster bean is really important for fetus in the womb. It helps to induce normal development of fetus and reduce any birth complication. So, it is advised to include cluster beans in diet of pregnant women.


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