our mission:
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We want to get Britons eating more broad beans! How?
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Together, we can rehabilitate broad beans as a multifunctional crop for:
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broad'n your knowledge.
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Here at Broad'n Mind we have one mission: to spread the word about Britain’s forgotten and underappreciated legumes. In particular - the humble broad bean! While already known for their high protein and fibre, these veggies contain a secret - the ability to boost mood and wellbeing! Broad beans are rich in levodopa (or L-DOPA), a compound that helps increase dopamine, the brain’s “feel-good” chemical.
Broad’n Mind is your go-to-source for learning more about these brilliant beans. Find out below how simple additions to your diet could improve not only your physical health but also mental health! Keep reading to also see how plant biologists are working to improve the benefits of these plants, for both the public and the planet!
Broad’n Mind is your go-to-source for learning more about these brilliant beans. Find out below how simple additions to your diet could improve not only your physical health but also mental health! Keep reading to also see how plant biologists are working to improve the benefits of these plants, for both the public and the planet!
Over 300 million people globally struggle with depression (1), including 1 in 6 adults in the UK (2).
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Alzheimer's is the leading cause of death in the UK (3).
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Poor diet is correlated with depression and Alzheimer’s (4,5).
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Broad beans can help prevent and mitigate depression, Alzheimer’s and Parkinson’s.
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Vicia faba
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Broad bean and fava bean refer to the same species, Vicia faba, which belongs to the bean family (Fabaceae or Leguminosae). However, in the UK, "broad bean" usually refers to the fresh or frozen beans and "fava bean" usually refers to the dried version. These dried beans are considered pulses which are good for your health. For more information on this naming system, visit this Hodmedod’s blogpost link.
There are also two major subtypes of fava beans which we scientifically refer to as (1) Vicia faba var. major, which has bigger seeds, and (2) Vicia faba var. minor, with smaller seeds. The smaller seed varieties are also known as "horse beans" or "Celtic Beans". |
fibre to feed good gut bacteria
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Dried fava beans are part of the pulse family and, just like lentils and chickpeas, are high in fibre. When fibre is fermented by our gut bacteria, short-chain fatty acids (SCFAs) are produced, such as butyrate. These SCFAs promote gut health by reducing inflammation and supporting the integrity of the gut barrier. The fibre in pulses acts as a prebiotic - feeding good gut bacteria and supporting overall gut and physical health. This, in turn, contributes to better mood and mental wellbeing.
In addition, the gut-brain axis is a communication network between the gut and the brain, involving neural, hormonal, and immune signals. A healthy gut microbiome within our bodies can positively influence this axis by producing neurotransmitters like serotonin, which affects our mood regulation. This connection is why when we consume fibre-rich pulses it can improve mental health - all by fostering a balanced gut microbiome and reducing inflammation that may impact brain function. |
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L-DOPA & GABA for the brain
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L-DOPA - the precursor to the "happiness molecule" dopamineLevodopa (L-DOPA), naturally contained in broad beans, is a precursor to the neurotransmitter dopamine, which plays a crucial role in regulating mood, motivation, and emotional wellbeing. For people dealing with depression, dopamine levels can often be lower - leading to symptoms such as feelings of sadness, lack of motivation, and low energy.
When consumed, L-DOPA is converted into dopamine in the brain, which can help replenish dopamine levels and improve mood. This is particularly important because dopamine influences the brain's reward system, promoting feelings of pleasure and satisfaction. By increasing dopamine production, L-DOPA may alleviate some symptoms of depression, especially those related to low motivation and anhedonia (the inability to feel pleasure). A recent study showed depressive patients with biomarkers associated with brain inflammation can recover from anhedonia when administered with L-DOPA. As a natural source of L-DOPA, broad beans might offer a simple dietary way to support mental health. However, it is important for individuals to consult a healthcare provider before using L-DOPA-rich foods or supplements, especially if they are on other medications, as there can potentially be adverse interactions. GABA in fermented beans can help with anxietyGamma-aminobutyric acid (GABA) is a neurotransmitter that plays a key role in calming the nervous system by inhibiting excessive neural activity. Fermented bean products, like tempeh or miso, often contain higher levels of GABA due to the fermentation process, where beneficial bacteria and fungi in the products convert amino acids into bioactive compounds. When consumed, GABA can help reduce anxiety by binding to GABA-specific receptors in the brain. This leads to a calming effect, lowering stress responses and allowing relaxation.
GABA acts as a natural "brake" on the nervous system, helping to balance the excitatory signals that can lead to anxiety. This inhibitory effect slows down the firing of neurons, decreasing feelings of nervousness and promoting a sense of calmness. By adding GABA-rich fermented bean products into diets, individuals may experience reduced anxiety and improved mental wellbeing due to the enhanced regulation of neural activity and stress responses. |
BREEDING Better beans
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Through traditional breeding methods, we have consistently improved our crops - transforming plants that were once inedible and difficult to cultivate into reliable food sources. One example of this crop domestication is maize, which was bred from its ancestor, teosinte. This long breeding process took around 1,500 years to produce modern maize.
The broad bean has also undergone domestication. However, it has not been bred as extensively as other bean crops, such as soybean. As a result, it still contains compounds that cause favism and certain antinutritional compounds, some of which can cause flatulence. With climate change and the need for more nutritious food, we can accelerate crop breeding through plant biotechnology. New genomic technologies (NGTs) can speed up domestication, as seen in the development of new edible rice varieties from wild rice in just a few years, compared to the thousands of years required with traditional methods. This technology could similarly be used to accelerate improvements in the broad bean, making it a healthier, more accessible, and climate-resilient crop. The improved bean could be free from vicine and convicine (which cause favism), low in antinutritional compounds, high in fibre, and rich in L-DOPA for enhanced mental health. With NGT, we could develop a "super bean" to benefit both people and the planet in numerous ways! |
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References
- World Health Organisation. (2023). Depressive disorder (depression). https://www.who.int/news-room/fact-sheets/detail/depression
- Office for National Statistics. (2022). Cost of living and depression in adults, Great Britain: 29 September to 23 October 2022. https://www.ons.gov.uk/peoplepopulationandcommunity/healthandsocialcare/mentalhealth/articles/costoflivinganddepressioninadultsgreatbritain/29septemberto23october2022
- Office for National Statistics. (2020). Leading causes of death, UK, 2001 to 2018. https://www.ons.gov.uk/peoplepopulationandcommunity/healthandsocialcare/causesofdeath/articles/leadingcausesofdeathuk/2001to2018
- The William Templeton Foundation for Young People’s Mental Health. (2021). Changing hearts, changing minds: Evidence-based approaches to the prevention, diagnosis and treatment of depression in young people.
- Lourida, I., Hannon, E., Littlejohns, T. J., Langa, K. M., Hyppönen, E., Kuzma, E., & Llewellyn, D. J. (2019). Association of lifestyle and genetic risk with incidence of dementia. JAMA, 322(5), 430. https://doi.org/10.1001/jama.2019.9879
IMPORTANT DISCLAIMER
The content provided on this website is for informational and educational purposes only. It is not intended to be a substitute for professional medical advice, diagnosis, or treatment. The information presented here should not be used to make decisions about your health or the health of others. We do not accept any responsibility for any health complications or damages that may result from the use of this information. Always seek the advice of a qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard or delay seeking professional medical advice because of something you have read on this website. By using this site, you acknowledge and agree to this disclaimer.
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broad'n your palate. |
!! IMPORTANT WARNING !!
do NOT consume broad/fava beans if you have favism!
favism - read more
Favism is a genetic condition that is triggered by the consumption of broad beans. This leads to breakdown of red blood cells - also known as hemolysis. In highly susceptible people, even the smell of broad bean flowers could elicit serious negative responses. This genetic condition occurs within a small number of the human population due to a natural mutation in the gene encoding a specific enzyme: glucose-6-phosphate dehydrogenase (G6PD). This natural mutation leads to a deficiency in the enzyme, hence favism is also known as G6PD deficiency. This enzyme plays a critical role in protecting red blood cells from oxidative damage. People who have this genetic variant do not display any symptoms unless triggered by certain chemicals or foods - in this case our broad beans.
The adverse reaction is primarily caused by two compounds found in the beans: vicine and convicine. These compounds are glycosides and, when ingested, are metabolised into toxic by-products. This can lead to oxidative stress in red blood cells, which can cause the red blood cells to break down prematurely - a process known as hemolysis. In G6PD-deficient individuals, the red blood cells lack the defences to cope with the oxidative stress caused by vicine and convicine. This leads to the destruction of these cells and the onset of acute hemolytic anaemia.
However, all hope is not lost! Through scientific research, plant biologists have identified how the broad bean plant produces these molecules. We now know there is only one enzyme that is responsible for the production of vicine and convicine. This is supported by natural broad bean varieties that have a genetic mutation in this gene, showing low amount of these compounds. Therefore, we could now eliminate these compounds through plant breeding and plant biotechnology – making these beans accessible to even more people to enjoy!
The adverse reaction is primarily caused by two compounds found in the beans: vicine and convicine. These compounds are glycosides and, when ingested, are metabolised into toxic by-products. This can lead to oxidative stress in red blood cells, which can cause the red blood cells to break down prematurely - a process known as hemolysis. In G6PD-deficient individuals, the red blood cells lack the defences to cope with the oxidative stress caused by vicine and convicine. This leads to the destruction of these cells and the onset of acute hemolytic anaemia.
However, all hope is not lost! Through scientific research, plant biologists have identified how the broad bean plant produces these molecules. We now know there is only one enzyme that is responsible for the production of vicine and convicine. This is supported by natural broad bean varieties that have a genetic mutation in this gene, showing low amount of these compounds. Therefore, we could now eliminate these compounds through plant breeding and plant biotechnology – making these beans accessible to even more people to enjoy!
Broad beans are usually eaten by blanching them in water - but why stop there? These beans can offer much more versatility in the kitchen! Not only can they be used as a high protein-to-carbohydrate item, they are also a nutrient diverse substitute that can be used in a variety of different dishes. For example:
Broad beans can be a powerhouse of nutrition - their high fibre content can help stabilise blood-sugar levels and support digestion. Their high vitamin levels (i.e. folate, iron, magnesium, and potassium) are essential for processes like proper muscle function. The dish flexibility from this one bean allows you to have the freedom to cook with any cuisine - and we have given you some helpful ideas below of where to start when incorporating broad beans into your diet!
- You could try their roasted form as an alternative to crisps - perfect in children's packed lunch boxes and allergen safe
- They can even bring a creaminess to soups when blended, or add a comforting heartiness to casseroles and stews
Broad beans can be a powerhouse of nutrition - their high fibre content can help stabilise blood-sugar levels and support digestion. Their high vitamin levels (i.e. folate, iron, magnesium, and potassium) are essential for processes like proper muscle function. The dish flexibility from this one bean allows you to have the freedom to cook with any cuisine - and we have given you some helpful ideas below of where to start when incorporating broad beans into your diet!
You can make a milk from them. You can fry them with salt. You can even ferment them with chilli to make a paste like kimchi. You can make salads with them or mix them with chorizo. You can do all sorts of things with broad beans. They are incredibly adaptable ~ Dr. Nadia Mohd-Radzman in The Observer
Broad beans can be enjoyed in recipes using fresh, dried, canned, or frozen beans, the young pods can be eaten when they’re tender, and even the leaves are edible. They are endlessly versatile and feature in many cuisines worldwide - dishes include falafel from the Middle East, Mediterranean purées, as well as British stews and soups. Some examples of products and recipes are showcased below!
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broad'n your horizons.
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Broad beans are the largest legume crop grown in the UK - grown usually as cover crops, rotational crops, or companion crops. These legumes can fix nitrogen through symbiosis with specific bacteria already found in UK soils. This means that they do not need the addition of synthetic nitrogen fertilisers, and instead can enrich the soil with nitrogen for themselves and other crops to use.
Eating these British beans means not only supporting local farmers but also local food systems - cutting down on food miles and reducing greenhouse gas emissions. Broad beans are a nutritious and eco-friendly way to benefit the health of both you and the planet!
Eating these British beans means not only supporting local farmers but also local food systems - cutting down on food miles and reducing greenhouse gas emissions. Broad beans are a nutritious and eco-friendly way to benefit the health of both you and the planet!
broad beans in BRITAIN
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Broad beans were domesticated in the Fertile Crescent around 10,000 years ago, where ancient farmers cultivated them as an important source of protein. These beans were cultivated in Britain sparsely during the Neolithic period and eventually more commonly during the Bronze age (c.1500 BC). The crop quickly became a significant food source for much of Britain’s population due to its wholesomeness and its quick crop turnover. Broad beans are also known as Celtic beans (especially to archaeologists who would find these beans in ancient excavation sites) as this crop was grown across Europe and widespread across regions that were inhabited by Celtic people.
Another name for these beans is horse beans because they were often fed to livestock, such as horses and cattle. Farmers valued broad beans for boosting the protein intake of their animals, enhancing growth and strength. Despite being used as animal feed, broad beans are also highly nutritious for humans, providing an excellent source of plant-based protein, fibre, vitamins, and minerals. Today, there's growing recognition of the health benefits of broad beans, particularly their protein content, L-DOPA (for mental health), and fibre, making them an ideal food for humans. Their historical association with animal feed has overshadowed their value as a nutritious food, but modern dietary trends highlight the need for increased broad bean consumption due to their many health benefits and as sustainable protein source. |
SUSTAINABILITY
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Broad beans are part of the legume family which has the special ability to fix nitrogen from the air to make their own fertilisers. Legumes can do this through symbiotic association with special bacteria in the soil called rhizobia. These are friendly bacteria that are housed in unique structures on legume roots called nodules. If you have a bean plant growing in the garden, have a look at the root system – the nodules are usually pink, globular structures on the root. If you break them open you will see they are actually quite red due to leghemoglobin, which is responsible for distributing oxygen to the bacteria in the nodule. Leghemoglobin is a portmanteau of legume haemoglobin, and as the name suggests, it is the same type of haemoglobin that we have in our blood! That’s why it is red!
This means by growing more beans like broad beans, we can reduce the usage of synthetic nitrogen fertilisers - or even get away from using it altogether if there are lots of good bacteria in the soil! Synthetic nitrogen fertilisers use high amounts of fossil fuels for their production and excessive use of these fertilisers results in a lot of environmental problems. This includes the release of nitrous oxide – a very potent greenhouse gas, more potent than CO2! Therefore, broad beans are a good source of sustainable protein – by growing and eating more broad beans, we are saving the planet, remedying the soil, and getting protein with the added nutritional benefits too! |
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