Fun fact: China is the greatest manufacturer of green beans. It produces and exports over 15 million tons of green beans each year
One of the must-haves to incorporate in your healthy diet is the green beans. It is a powerhouse vegetable that comes in an elongated and crisp texture. Packed with loads of nutritional values and delicious taste, green beans are definitely your go-to if you are looking for healthy options in your diet.
Green beans (scientific name: Phaseolus vulgaris), are versatile nutritious vegetables because they are available all year round.
For those who are keeping eyes on their food either because they want to get fit or achieve balanced health, green beans make good choice because 100 grams of green beans only contain 31 calories with 5.5% daily-recommended allowance of carbohydrates and zero cholesterol. What makes it even more ideal for your meal plan is that it has impressive 9% DRA of fiber to make you feel full faster and for a longer period. Green beans are also packed with good amount of protein that is very important for growth and development.
The 5.5% RDA of potassium found for every 100 grams of string beans is helpful to counterattack the sodium in our body. It functions to control blood pressure and heart rate.
Green beans are abundant with both vitamins A and C, among many others, which function as antioxidants to prevent free radical damages. It has 27% of the RDA of vitamin A and 23% of the RDA of vitamin C. This vegetable also contains 12% RDA of vitamin K.
It is also a good source of vitamin B complex more especially vitamins B1 and B2. Thiamine (B1) is essential for the nervous system. It extracts energy from other nutrients and assists in strengthening the bones. Riboflavin (B2) finds importance in transporting oxygen to different parts of the body thereby supplying the body with energy.
Green beans are high in iron that makes up both hemoglobin and myoglobin used to transport oxygen to the tissues and also furthers metabolism. Other minerals you will find beneficial from green beans include manganese (9% RDA), magnesium and phosphorus (6% RDA), calcium (3.7% RDA), and zinc (2% RDA).
Going back to vitamin A’s function as an antioxidant also covers large amount of phytonutrients such as lutein, zeaxanthin, and beta-carotene. These polyphenolic antioxidants are helpful in such a way that they are turned into vitamin A once inside the body that scavenge free radicals. Free radicals result to aging and produce diseases.
The Health Benefits of Green Beans
Green beans, also called as string beans, have plenty of significantly positive effects to human health. Green beans have always been one of the favorites of vegetable lovers, especially the vegetarians, because it is jam-packed with countless vitamins and minerals. Fiber, protein, iron, and calcium are only a few of the nutrients that can be extracted from this vegetable. Green beans also have high level of antioxidants that are very beneficial not only to the condition of the heart but to the overall health as well. Enumerated further are the amazing effects to health of regularly eating green beans.
Green beans contain very low amount of calories. 100-grams green bean serving only has 31 calories. On top of that, this vegetable has zero saturated fat. Green beans are also sources of dietary fiber that promotes weight loss. Its fiber content regulates the cholesterol and sugar levels in the body. This will help prevent development of unwanted body fats.
Because of the fiber content of green beans, it is able to improve digestion through clearing the digestive tracts from unnecessary substances. If you want to regulate bowel movement, intake of green beans can help with that. It prevents constipation, diverticulosis, haemorrhoids, gastroentintitis, ulcer, acid reflux disease and other digestive issues. To keep your stomach functioning accordingly, eat green beans regularly.
Reduces Risk of Cancer
Due to the high amount of chlorophyll found in green beans, it has been found and proven that they reduce the carcinogenic effects that materially cause development of cancer cells. If you eat grilled meat you can put green beans siding to reduce the effects of heterocyclic amines that can primarily lead to cancer.
Decreased Chances of Cardiovascular Diseases
Green beans contain powerful antioxidants known as flavanoids. Flavanoids have the power to cleanse the body from effects of inflammation, blood clots, and high blood pressure. Cardiovascular diseases are caused by thrombonic activity. Flavanoids avoid these thrombotic activities that can mainly lead to stroke, heart attack, and various cardiovascular diseases. Green beans also have high potassium and low sodium content which is the perfect combination to maintain a healthy heart. On top of that, it has omega-3 fats that regulate the body’s level of cholesterol. Low LDL cholesterol contributes to the prevention of heart-related illnesses.
Green beans are rich in Vitamin K. Vitamin K is significant in the production of calcium that is very essential to have healthy strong bones. Vitamin K also regulates the mineral absorption capacity of the bones. With sufficient Vitamin K in our system, bone metabolism is boosted. The body needs this mineral for it to perform what it is bound to perform as well as avoid bone-related disorders such as osteoporosis and others more.
Repairs Damaged Cells and Boosts Immune System
Green beans have high Vitamin C content which can reduce chances of free radicals accumulation. Accumulation of free radicals is what primarily causes damage to the cells which causes the body to weaken and less resistant to diseases and illnesses. Vitamin C sets the body’s defense mechanism for it to be able to fight off effects of irregularities and abnormalities in its systems.
Improves Eye Health
Green beans have carotenoids that improve vision and reduce risks of eye disorders. Carotenoids and lutein found in this vegetable lessen stressors in the eyes that can cause various types of eye-related issues like loss of vision, age-related macular degeneration or ARMD, and many more.
Younger-looking and Healthier Skin
Vitamin C neutralizes the collagen-production ability of the body. Collagen is known to repair and revitalize the skin on a cellular level. It does not only make your skin fairer and younger looking but also healthier inside and out. Green beans also contain Vitamin A that defies the effects of ageing. This means that green beans intake can reduce chances of developing various skin problems like wrinkles, blemished, and the likes.
Regulates Prenatal Health
Green beans are good sources of folic acid. This substance is vital especially during pregnancy. Folic acid protects the woman’s womb to promote healthy development of fetus. Folic acid also reduces chances of neural tube defects. If you want to give birth to a healthy baby, eat a lot of green beans during pregnancy.
To reap all of the nutrients that green beans bear, it is advised to eat it raw. You can associate it in your salad or you can slightly steam it and serve it with your favorite dip. Make sure that in picking green beans, you choose the freshest ones. Consider its color and crispness. If it is firm and crisp with bright green color it most probably means that it is fresh. For your health’s greatest benefits, do not neglect the importance of including green beans in your diet plan.
Books on Green Beans
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