The Humble Bean That Could Supercharge Your Hair Health

In South Korea, black beans are regarded as something of a beauty secret – a route to healthy, strong hair and toned and radiant skin. And if you take a closer look at some of the skin- and haircare products in your own collection, you might just find black beans listed as an ingredient.

What are black beans?

Black beans (phaseolus vulgaris) are a legume native to South and Central America, where they were cultivated and consumed by pre-Columbian people, such as the Mayans and Aztecs.

The world’s largest producer of this legume is Brazil, where “feijão preto” is an integral part of the national culinary tradition and the daily diet of many in the population. Nutritious and inexpensive, and higher in protein and fibre than other bean varieties, this food is brimming with nutrients that help to create strong hair and radiant skin. Black beans are also a staple of Korean, Caribbean and Latin American cuisines.

They contain minerals such as iron, magnesium and calcium, as well as B vitamins, folic acid (essential during pregnancy), powerful antioxidants like anthocyanins, amino acids that are valuable for athletes, and protein needed to strengthen muscles.

They’re also a versatile, inexpensive and tasty food – and a good source of protein, too.

Nutritional values of 170g black beans (cooked)

• Calories: 227
• Protein: 15 grams
• Fats: 1 gram
• Carbohydrates: 41 grams
• Fibre: 15 grams
• Folic acid: 64 per cent of the recommended daily value (DV)
• Copper: 40 per cent of the DV
• Manganese: 33 per cent of the DV
• Magnesium: 29 per cent of the DV
• Iron: 20 per cent of the DV
• Phosphorus: 19 per cent of the DV
• Potassium: 13 per cent of the DV
• Vitamin B6: 7 per cent of the DV
• Calcium: 2 per cent of the DV
• Selenium: 2 per cent of the DV

Black beans: properties and benefits

• They help create strong hair: the combination of minerals such as iron and zinc, vitamins such as biotin and folic acid (vitamin B9) and amino acids and antioxidants, makes black beans a highly beneficial food for health, vitality and healthy hair growth.
• Chock-full of antioxidants such as polyphenols and flavonoids, they fight free radicals and help maintain supple, toned skin.
• They are rich in anthocyanins, antioxidants that help prevent degenerative diseases.
• Due to their high fibre content, they promote proper digestion and intestinal transit.
• Rich in prebiotic fibre, they are beneficial for the gut microbiome.
• They help lower “bad” LDL cholesterol.
• They help stabilise blood sugar levels.
• Rich in protein and fibre, they give a sense of satiety, keeping you full for longer.

How to cook black beans

If you have the time opt for dried beans, as they have a higher nutritional value versus pre-cooked, canned or jarred ones. Soak them overnight and then cook them for about an hour.