11 Health Benefits Of Navy Beans You Never Knew

Navy bean is a small bush-type bean plant. It flourishes in well-draining, sandy soil with adequate moisture. Among the other white bean cultivars like Great Northern and white kidney beans, the navy also is a short-duration crop and takes 70-90 days from seedling to harvest.

Each cylindrical bean pod holds about 4-7 seeds. Navy's are small, plump, cowpea-size, oval, slightly flattened beans, encapsulated within a thin white skin. Boiled navy has a fine, buttery texture and a pleasant sweet beany taste.

Navy beans don’t get their name for their color. Instead, the small white beans, similar in size to a pea, were branded as such because they were once a staple of sailors’ diets in the U.S. Navy.

The little legumes were big on nutrition, cost little and stored well. But navy bean isn’t its only moniker. It’s also known as the Boston bean because it’s the star in Bean Town’s flagship dish, Boston baked beans. Pea bean, haricot, white pea bean — call it what you will. For as many names as the navy bean has, it offers even more health benefits for older adults.

# Antioxidants

Navy beans are rich in antioxidants, which basically means that they help to keep your body safe from a number of different health complications by boosting your immune system. We say it often on this site because it’s true– the higher your immune system, the less likely you are to come down with a cold or another illness.

# Copper

One mineral that navy beans are rich in is copper. Just one serving of navy beans has almost half of an adult’s daily recommended value of copper. Copper is important to the body because it helps to keep the metabolism running smoothly. When the metabolism is slowed, it can lead to weight gain. Eating enough beans may prevent that.

# Energy Boost

Navy beans, and most other legumes, are primarily made of carbohydrates. The carbohydrates in these beans are called “complex carbohydrates;” this means that the energy in them lasts longer than say, the energy you would get by eating a candy bar with the same amount of non-complex carbohydrates.

# Feel Fuller Longer

Another thing the complex carbohydrates do is help people to feel fuller and longer. This is also due to the high amounts of fiber in the beans, which will be discussed in more detail later. When you eat navy beans, you can feel fuller for a longer amount of time. These beans are a great snack or side dish for people who want to lose weight, as they are not likely to feel hungry after eating a serving.

# Fiber

The fiber content in navy beans is outstanding! One serving of navy beans has 68% of an adult’s daily recommended value of fiber. Fiber is most famous for being kind to the digestive system. Like copper, it helps with the metabolism, as well. Eating enough fiber can help to prevent both constipation and diarrhea.

# Folate

Navy beans also contain a high amount of folate– 64% of an adult’s recommended daily value. Folate is a vitamin, also known as vitamin B9. This wonderful vitamin does so many great things for the body that it should have an article of its own! Folate is most known for protecting infants still in the womb. Pregnant women should take in their fill of folate.

For those who are not pregnant or trying to be pregnant, you can still gain some wonderful health benefits from taking in enough folate. It also helps to improve both colon and heart health.

# Improve Heart Health

Speaking of heart health, it’s in part because of the folate that heart health is improved when you eat navy beans. The fiber, and several of the minerals, in the beans also contribute to the improvement in heart health. With improved heart heart, people are at a lower risk for a heart attack and stroke.

# Iron

Iron is another essential mineral that can be found in navy beans. A serving of these beans contains almost 25% of an adult’s daily amount of iron. Iron is most important for the blood’s health. Iron is used to make hemoglobin, which is an important ingredient in creating red blood cells. Without enough iron in the body, people can become anemic.

# Magnesium

Magnesium is possibly the most important mineral that is found in navy beans. While there is only enough magnesium to make up 23% of an adult’s daily value of the vitamin, it’s still important. Magnesium is used in many systems in the body. It helps to support bone health, muscle health, and nerve health. It also helps to produce protein within the body. Taking in enough magnesium can also help to boost the immune system.

# Manganese

One serving of navy beans has 42% of an adult’s daily value of this important mineral. Manganese is used within the body to make enzymes. Enzymes do a number of different things for the body. Like many of the other minerals on this list, they help to support a healthy metabolism and digestive system. They also contribute to the chemical reactions within individual cells.

# Memory Improvement

Navy beans also contain vitamin B1, also known as thiamin. This vitamin is essential to maintaining a strong memory. Taking in enough of this vitamin works to maintain and improve the memory. This is great news for anyone who is struggling with dementia, Alzheimer’s, or who just wants a better memory.