Sea Bean Nutrition Facts and Health Benefits
Sea beans, also known as drift seeds, are a unique type of nutrient-dense legume that washes ashore on tropical beaches around the world. These hardy beans float across oceans before taking root in the sand. Sea beans contain an impressive array of vitamins, minerals and antioxidants that offer many benefits.
What are Sea Beans?
Sea beans belong to the legume family, along with beans, peas and lentils. There are around 17 known species of these marine legumes that grow on vine-like plants near coastlines. Once mature, the pods break open and the beans inside are carried out to sea by currents and waves.
The most common varieties of drift seeds include hamburger beans, pink eyes, sea hearts, and black eyes which get their names from their appearance. Sea beans are rounded or flattened in shape and typically under an inch long. Their color ranges from brown and black to green, white or pink.
Where are They Found?
These unique legumes are native to equatorial regions and commonly wash up on beaches in areas like:
- The Caribbean Islands
- Central America
- Northern South America
- Western Africa
- Southeast Asia
- Northern Australia
Sea beans can float for thousands of miles before making landfall. Some species have even been found as far north as Scotland and Ireland after crossing the Atlantic.
Nutrition Profile
Sea beans are packed with an exceptional concentration of nutrients compared to other legumes, vegetables and grains. Here is an overview of the nutrition found in sea beans:
Protein
Sea beans contain 20-25% highly digestible plant-based protein. This is two to three times more protein than typical legumes or soybeans. The protein in sea beans contains all nine essential amino acids.
Fiber
These legumes provide both soluble and insoluble fiber. One cup contains around 30-40% of the recommended daily fiber intake for most adults.
Iron
An excellent source of iron, sea beans provide around 50-60% of the daily value per cup. Iron is essential for healthy blood and energy levels.
Magnesium
Sea beans are very high in magnesium, a mineral many people are deficient in. Magnesium promotes muscle and nerve function, heart health, and bone strength.
Manganese
This essential trace mineral supports metabolism, skin health, enzyme function, and bone development. Sea beans are one of the richest sources of manganese.
Phosphorus
Important for bone formation, cell membranes and growth, phosphorus is abundant in sea beans. One cup provides over 35% of daily phosphorus needs.
Potassium
Sea beans contain more potassium than a banana! This key mineral balances fluids, transmits nerve signals, and benefits heart and muscle health.
Vitamin C
Important for immune function and collagen production, sea beans are a good plant-based source of antioxidant vitamin C. Some varieties provide the full daily recommended amount per cup.
Health Benefits
Research shows that consuming sea beans regularly offers many benefits beyond basic nutrition thanks to their unique composition of nutrients, antioxidants and fibers.
Heart Health
The fiber, potassium, magnesium, and antioxidants in sea beans support cardiovascular function. Studies indicate they may lower blood pressure and unhealthy cholesterol levels.
Stable Energy
Their high fiber content provides steady, long-lasting energy versus the spikes and crashes of simple carbs. Iron and protein also help maintain energy.
Digestive Aid
The bounty of both insoluble and soluble fiber in sea beans eases digestion and promotes regularity. Fiber also feeds healthy gut bacteria.
Strong Bones
Sea beans provide magnesium, phosphorus, iron and other minerals essential for bone density and strength. This makes them especially beneficial for preventing osteoporosis.
Beneficial for Diabetics
Studies demonstrate that the fibers and proteins in sea beans help regulate insulin and blood sugar levels. This makes them a healthy choice to help manage diabetes.
Anti-Inflammatory Effects
Nutrients like vitamin C, manganese and healthy fatty acids found in sea beans reduce inflammation throughout the body. This can ease arthritis symptoms and other inflammatory conditions.
Supports Immunity
Antioxidants including vitamin C, vitamin E, selenium and carotenoids in sea beans neutralize damage from free radicals and bolster immune defenses.
Using Sea Beans
When harvested fresh, sea beans have a crunchy texture and mildly sweet, nutty flavor. Dried sea beans need to be soaked for several hours then cooked until tender. Here are some ways to eat sea beans:
Salads
Raw sea beans add protein, crunch and visual interest to leafy green and grain salads.
Soups and Stews
Softened sea beans work well in hearty bean and vegetable soups and stews as a nutritious addition.
Snacks
Try roasted sea beans on their own as a snack or use them to make healthy trail mixes with nuts and dried fruit.
Tofu Scrambles
Mix sprouted sea beans into scrambled tofu as an egg substitute for a nutrition and protein boost.
Sea Bean Powder
Dried and powdered sea beans are an easy way to add their nutrients into smoothies, oatmeal, baked goods and more.
Sea beans pair well with seasonings like garlic, onions, paprika, cumin, cayenne and cilantro. Their mild taste lets other flavors shine through.
Where to Find Sea Beans
You can purchase dried sea beans online or at select health food stores. However, sea beans are still considered a specialty food. Finding them fresh is rare outside their native growing regions where they can be foraged from beaches.
Foraging Sea Beans
If you live near coastal tropical areas, walking beaches after storms and high tide can reveal buried and washed up sea beans. Be sure to properly identify safe varieties before consuming foraged sea beans raw.
Cultivated Varieties
Some sea bean species are now being cultivated rather than just wild-foraged. Cultivation ensures a consistent supply while preserving wild sea bean populations.
Canned Sea Beans
Canned hamburger beans and pink eyes are becoming more widely available. Canned sea beans retain a similar texture to chickpeas or kidney beans.
Check labels to avoid products packed with excessive sodium or preservatives.
Precautions
Sea beans are very safe to eat for most people when prepared properly. However, here are some precautions to keep in mind:
Allergies
Those with an allergy to legumes should use caution with sea beans, as cross-reactions are possible.
Contamination
Only harvest sea beans from clean, non-polluted waters to avoid contaminants. Soak and rinse thoroughly before eating.
Foodborne Illness
Cook sea beans thoroughly before eating to destroy any bacteria or parasites. Avoid raw sea beans at higher risk for pathogens.
Bloating
Introduce sea beans gradually and drink plenty of fluids to ease digestion. Overdoing high fiber foods can cause temporary bloating.
FAQs
What are sea beans?
Sea beans, also called drift seeds, are a type of wild legume that grows near coasts and gets carried out to sea. They wash up on beaches around the world.
Are sea beans healthy?
Yes, sea beans are highly nutritious. They are packed with protein, fiber, vitamins, minerals like iron and magnesium, and antioxidants.
What vitamins are in sea beans?
Sea beans are an excellent source of vitamin C and also provide B vitamins. Some varieties contain the full recommended daily vitamin C intake per cup.
Do sea beans have omega-3?
No, sea beans do not contain significant omega-3 fatty acids like fish or some microalgae. But they provide many other beneficial nutrients.
Can you eat sea beans raw?
It's best to cook sea beans to destroy any bacteria. Though thoroughly washed raw sea beans are edible, they may be difficult to digest.
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