USDA Nutrient-Dense Foods · Legume
Adzuki Bean (Vigna angularis) (Vigna angularis)
Preliminary EvidenceCompound
Hermetica Superfood Encyclopedia
Adzuki bean (Vigna angularis) contains polyphenolic compounds that provide antioxidant activity through DPPH free radical scavenging mechanisms. The bean promotes beneficial gut bacteria like Akkermansia muciniphila, supporting digestive health and metabolic function.
Adzuki bean (Vigna angularis) is a legume native to East Asia, particularly China, where it has been cultivated for centuries. The beans are typically harvested, sun-dried, and either milled into powder or extracted using water, ethanol, or decoction methods to produce concentrated forms for nutritional and medicinal use.
No human clinical trials, randomized controlled trials, or meta-analyses on adzuki bean (Vigna angularis) were identified in the research results. All health benefit claims derive from in vitro studies, animal models, and compositional analyses rather than human trials with verifiable PMIDs.
No clinically studied dosage ranges exist for adzuki bean extracts, powders, or standardized forms as human trials are absent. Traditional preparations include water decoctions and various extract forms using 50% or 95% ethanol. Consult a healthcare provider before starting any new supplement.
Per 100 g cooked (boiled, without salt): Energy ~128 kcal; Protein ~7.5 g (rich in lysine, relatively low in methionine and cysteine — complementary with cereals); Total fat ~0.1 g; Total carbohydrates ~25 g, of which resistant starch ~3–5 g (varies with cooking/cooling; retrograded starch increases on cooling); Dietary fiber ~7.3 g (soluble ~1.5 g, insoluble ~5.8 g, including pectin and hemicellulose); Sugars ~0.8 g; Stachyose and raffinose (oligosaccharides) present at ~1–2 g per 100 g dry weight. MINERALS: Potassium ~532 mg; Phosphorus ~168 mg; Magnesium ~54 mg; Calcium ~28 mg; Iron ~2.0 mg (non-heme; bioavailability ~2–5%, improved by co-consumption with vitamin C, inhibited by phytate); Zinc ~1.8 mg (bioavailability moderate, reduced by phytic acid ~0.5–1.2 g/100 g dry weight); Manganese ~0.57 mg; Copper ~0.30 mg; Selenium ~1.2 µg. VITAMINS: Folate (B9) ~622 µg per 100 g dry / ~130 µg cooked; Thiamine (B1) ~0.12 mg; Riboflavin (B2) ~0.06 mg; Niacin (B3) ~0.7 mg; Vitamin B6 ~0.16 mg; Pantothenic acid (B5) ~0.43 mg; Vitamin K ~3 µg; Vitamin E (tocopherols) trace; Vitamin C negligible after cooking. BIOACTIVE COMPOUNDS: Total polyphenols ~2.5–6.5 mg gallic acid equivalents (GAE)/g dry weight (concentrated in seed coat); Proanthocyanidins (condensed tannins) ~10–45 mg catechin equivalents/g seed coat; Anthocyanins in red/dark varieties — predominantly cyanidin-3-O-glucoside and cyanidin-3-O-galactoside (~0.2–1.0 mg/g seed coat); Flavonols including vitexin, isovitexin, catechin, and epicatechin at trace to ~0.5 mg/g; Saponins (azukisaponin group I–VI) ~2–5 mg/g dry weight, with reported anti-inflammatory and lipid-lowering activity; Phytic acid (inositol hexaphosphate) ~0.5–1.2 g/100 g dry weight — acts as antinutrient reducing mineral bioavailability but also exhibits antioxidant and potential anticancer properties; Trypsin inhibitors present (reduced ~80–90% by adequate cooking, residual activity minimal); Lectins (phytohemagglutinins) present in raw seeds but effectively inactivated by boiling ≥10 minutes. BIOAVAILABILITY NOTES: Soaking (8–12 h) and cooking substantially reduce phytic acid (~30–50%), tannins, and trypsin inhibitors, improving protein digestibility (cooked protein digestibility ~78–85%) and mineral absorption. Polyphenol bioavailability is limited by gut metabolism; colonic microbiota convert proanthocyanidins to smaller phenolic acids (e.g., 3-hydroxyphenylpropionic acid) which are more readily absorbed. Resistant starch survives upper GI digestion and is fermented in the colon to short-chain fatty acids (butyrate, propionate, acetate), contributing to the prebiotic and glycemic-lowering effects noted in the existing data.
Adzuki bean polyphenols, including anthocyanins and flavonoids, exert antioxidant effects by donating electrons to neutralize DPPH free radicals and reducing ferric ions through electron transfer mechanisms. The fiber and prebiotic compounds in adzuki beans modulate gut microbiota composition by serving as substrates for beneficial bacteria, particularly promoting Akkermansia muciniphila growth which strengthens intestinal barrier function.
Current evidence for adzuki bean benefits is limited to in vitro antioxidant studies demonstrating DPPH scavenging activity and ferric reducing antioxidant power assays. Animal studies have shown gut microbiota modulation effects, but specific sample sizes and quantified outcomes are not well-documented in available research. No human clinical trials have been conducted to validate the antioxidant or gut health benefits observed in laboratory settings. The evidence base remains preliminary and requires human intervention studies to establish clinical efficacy.
Adzuki beans are generally recognized as safe when consumed as food, with minimal reported adverse effects in healthy individuals. Potential gastrointestinal discomfort including bloating and flatulence may occur, particularly in those unaccustomed to high-fiber legumes. No significant drug interactions have been documented, though individuals taking blood-thinning medications should monitor intake due to vitamin K content. Pregnant and breastfeeding women can safely consume adzuki beans as part of a balanced diet, though supplement forms lack safety data in these populations.
Based on the mechanism and research, Adzuki Bean (Vigna angularis) may support the following health areas. Each link goes to an evidence-ranked guide of the best ingredients for that concern.
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