The Health Benefits of Green Beans
Green beans belong to the beans family and their name comes from their color – logically. Like their other bean relatives, green beans are rich in protein, vitamins, minerals and antioxidants as well as dietary fiber that offer many health benefits. 100 grams of green beans contain 31 calories – excellent news for people on weight loss diets as a way to obtain as much protein and fiber as possible and still remain full.
Dietary fiber in beans plays an important role in keeping the digestive system running and functioning properly. Fiber takes care of efficient food absorption as well as the pace of food moving through the intestines. It also helps with constipation. Fiber protects the mucus membrane of the colon and can prevent colon cancer. Also, fiber can lower the levels of bad cholesterol in the blood.
Green beans contain lots of vitamin A – a healthy vitamin that helps with good vision. There are other flavonoid compounds such as beta carotene, lutein, zea xanthin etc. and all of these may prevent free radicals from doing damage in the body and cells as well as prevent cancers, degenerative diseases, premature aging etc. Zea xanthin is of special importance for the eye retina where it is used to block harmful UV sunrays. Furthermore, this helps prevent age-related macular disease in older people.
Green beans contain decent amounts of folate with 9% of the daily recommended intake. Together with vitamin B12, they are vital for cell division and synthesis of DNA. Folates are extremely important in the early pregnancy period because they can help prevent neural tube defects in the fetus. Other B vitamins found in green beans are B1 (thiamin), B6 (pyridoxine) etc. Another important vitamin is vitamin C that is a strong antioxidant and fights free radicals in the body.
There are many minerals in green beans such as potassium, iron, magnesium, manganese etc. – all vital for the metabolic processes. Manganese is a co-factor in creating the superoxide dismutase antioxidant enzyme that fights free radicals. Potassium helps control blood pressure and heart rate. Iron is essential for red blood cells formation etc.
Green beans can be found in supermarkets and local green markets. At home, place them in a plastic bag in the fridge for freshness up to 1 week. To prepare, wash them in cold water and trim the ends before use.
The nutritive value for 100 grams of green beans is as follows:
31 kcal
Dietary fiber: 3.4 grams
Protein: 1.82 grams
Carbohydrates: 7.13 grams
Total fat: 0.34 grams
Cholesterol: 0 mg
Serving suggestions:
Combined with mushrooms, meat, seafood, cheese, nuts etc. for making stews, soups, a variety of dishes, stir-fries, curries etc.
Green beans belong to the beans family and their name comes from their color – logically. Like their other bean relatives, green beans are rich in protein, vitamins, minerals and antioxidants as well as dietary fiber that offer many health benefits. 100 grams of green beans contain 31 calories – excellent news for people on weight loss diets as a way to obtain as much protein and fiber as possible and still remain full.
Dietary fiber in beans plays an important role in keeping the digestive system running and functioning properly. Fiber takes care of efficient food absorption as well as the pace of food moving through the intestines. It also helps with constipation. Fiber protects the mucus membrane of the colon and can prevent colon cancer. Also, fiber can lower the levels of bad cholesterol in the blood.
Green beans contain lots of vitamin A – a healthy vitamin that helps with good vision. There are other flavonoid compounds such as beta carotene, lutein, zea xanthin etc. and all of these may prevent free radicals from doing damage in the body and cells as well as prevent cancers, degenerative diseases, premature aging etc. Zea xanthin is of special importance for the eye retina where it is used to block harmful UV sunrays. Furthermore, this helps prevent age-related macular disease in older people.
Green beans contain decent amounts of folate with 9% of the daily recommended intake. Together with vitamin B12, they are vital for cell division and synthesis of DNA. Folates are extremely important in the early pregnancy period because they can help prevent neural tube defects in the fetus. Other B vitamins found in green beans are B1 (thiamin), B6 (pyridoxine) etc. Another important vitamin is vitamin C that is a strong antioxidant and fights free radicals in the body.
There are many minerals in green beans such as potassium, iron, magnesium, manganese etc. – all vital for the metabolic processes. Manganese is a co-factor in creating the superoxide dismutase antioxidant enzyme that fights free radicals. Potassium helps control blood pressure and heart rate. Iron is essential for red blood cells formation etc.
Green beans can be found in supermarkets and local green markets. At home, place them in a plastic bag in the fridge for freshness up to 1 week. To prepare, wash them in cold water and trim the ends before use.
The nutritive value for 100 grams of green beans is as follows:
31 kcal
Dietary fiber: 3.4 grams
Protein: 1.82 grams
Carbohydrates: 7.13 grams
Total fat: 0.34 grams
Cholesterol: 0 mg
Serving suggestions:
Combined with mushrooms, meat, seafood, cheese, nuts etc. for making stews, soups, a variety of dishes, stir-fries, curries etc.
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