Health Benefits of Green Beans - Nutritional Value of Green Beans

Green beans, also known as string beans, are cultivated in almost all the countries of the world. Largely grown in Asian countries like China, Indonesia and India, the vegetable is commonly used in stir fry dishes. They are grown from summer through early fall, but thanks to modern-day freezing and canning processes, are available round the year. They are deep emerald green in color and taper down to a slight point on either side, as they come towards the end. Within the thin pods of the beans, one can find a number of tiny pods. Though green beans vary in size, their average length is around 4 inches. Green beans are a nutritional powerhouse and are beneficial in diseases like diabetes and rheumatic arthritis. In the following lines, we have provided information on the health and nutrition benefits of eating green beans.

Nutritional Value of Green Beans

Nutrient/ 100gm	Content
Energy	31 Kcal
Carbohydrates	7.13 g
Protein	1.82 g
Total Fat	0.34 g
Cholesterol	0 mg
Dietary Fiber	3.4 g
Vitamins
Folates	37 µg
Niacin	0.752 mg
Pantothenic acid	0.094 mg
Pyridoxine	0.074 mg
Riboflavin	0.105 mg
Thiamin	0.084 mg
Vitamin A	690 IU
Vitamin C	16.3 mg
Vitamin K	14.4 µg
Electrolytes
Sodium	6 mg
Potassium	209 mg
Minerals
Calcium	37 mg
Iron	1.04 mg
Magnesium	25 mg
Manganese	0.214 mg
Phosphorus	38 mg
Zinc	0.24 mg
Phyto-nutrients
Beta Carotene	379 µg

Health & Nutrition Benefits of Eating Green Beans

The presence of vitamin K in green beans makes them very good for maintaining the health of bones.
Consumption of green beans helps the body in reducing the amount of free radicals and thus, prevents cholesterol from becoming oxidized and cause blocked arteries.
Being rich in potassium, folate, magnesium and riboflavin, green beans are good for the cardiovascular health of an individual.
The high amount of fiber present in green beans helps in lowering high blood pressure.
The vitamin C and beta-carotene in green beans lead to much lower risk of developing colon cancer.
Having anti-inflammatory properties, green beans are beneficial for those suffering from asthma, osteoarthritis, and rheumatoid arthritis.
Studies have revealed that green beans help reduce the frequency of migraine attacks in people.
Being rich in iron, green beans serve as a very good source of energy and are beneficial for menstruating as well as pregnant women.
Regular consumption of green beans has been associated with strengthening of the immune system.
Green Beans are rich in Vitamin A and healthy flavonoid poly phenolic antioxidants which include lutein, zea-xanthin and beta carotene. They protect the body against oxygen-derived free radicals and reactive oxygen species (ROS) which play a significant role in aging and other disease processes.
Green beans are rich in carbohydrates, protein and fiber. The fiber content in green beans helps in digestion while protein helps to control the blood sugar levels. This makes green beans beneficial for diabetic patients.
Regular intake of beans rich diet helps in lowering the cholesterol levels, especially triglycerides.
Green beans are rich in silicon, a mineral which helps in health of connective tissues and bones. Intake of green beans promotes a healthy heart, thanks to its rich content of fiber, antioxidants, folic acid, vitamin B6, and magnesium.
Green beans enable to stimulate a regular urine flow which in turn helps the body to get rid of toxins from the body.
Rich in folate, green beans help in preventing early pregnancy defects in the body. This folate with Vitamin B12 makes your body healthy.
Rich in carotenoids, green beans help in improving immune system and reproductive system functioning.

Buying and storing tips

While buying green beans, ensure that fresh green beans must be tender, stiff, and make a snap sound if broken. You get them from organic stores.
Ensure you avoid floppy or overly matured beans with tough skin.
Green beans can be stored in a perforated plastic bag inside the refrigerator in high relative humidity. It can kept for about one week.

Cooking tips

Prior to using green beans, wash them in running water. Remove the strings and trim the ends.
The best way to cook green beans is by filling the bottom of a steamer with water, boil it and rinse well. Steam the vegetable for 5 minutes.
Use green beans in stir-fry, stew and grilled-salads to make it more delicious.
Add green beans to cheese, nuts, mushroom, sea food and meat to enhance the taste.

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Benefits Of Green Beans

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