Benefits of Green Beans – Nutrition Facts & Information

Green Beans

Green beans are highly nutritious and good in taste. They are scientifically known as Phaseolus vulgaris and belong to the fabaceae family. Green beans are also called string beans, French beans and runner beans. They are probably native to South America and today the biggest commercial producers of these beans are France, India, Argentina, China, Egypt and United States.  Green beans are exceptionally beneficial for the health. Benefits of green beans are including two vital health benefits – cardiovascular benefits & anti-cancer benefits. Studies have revealed that green beans are a good food for inhibiting the development of atherosclerosis and thus, these beans are effective in the reduction of coronary heart disease.

Nutrition Facts of Green Beans

Green beans are an excellent source of beta-carotene. Although, they are green colored vegetables but they contain carotenoids such as lutein, zeaxanthin, beta-carotene, violaxanthin, and neoxanthin.

Green beans are excellent sources of Vitamin K, Vitamin C and manganese too. You can also have very good amount of Vitamin A, dietary fiber, potassium, folate or folic acid, iron and tryptophan from green beans. They are significantly rich in calcium, copper, protein, phosphorous and omega-3 fatty acids as well. As we know these beans are excellent sources of Vitamin K and C but they are also significantly rich in Vitamin B1, Vitamin B2 and Vitamin B3. Green beans or string beans are also rich in heart healthy Vitamin B6 or pyridoxine.

Green beans contain certain important flavonoids. They are including quercetin, kaemferol, catechins, epicatechins, and procyanidins.

In addition, green beans contain significant amounts of silicon mineral which is very beneficial for the bone health.

Calories in Green Beans

Green beans are very low in calories. A half cup of green beans contain around only 17 calories.
So, that’s about nutrition facts of green beans, now let’s find out benefits of green beans for overall health.

Health Benefits of Green Beans:

  • One of the major health benefits of green beans is that these are great for the heart. As for the heart diet, it is known that black beans are good for your heart. But other than black beans, green beans are also very good for cardiovascular health benefits. Antioxidant properties in green beans prevent the cells from oxidative damage. Also, omega-3 fatty acids in green beans make the heart healthy and protect it from heart disease. Dietary fiber in these beans helps to reduce the blood cholesterol levels.
  • Potassium in green beans regulates good heart rate and controls blood pressure.
  • Dietary fiber and anti-oxidant properties in green beans are very helpful in the prevention of cancer.
  • One of the important benefits of green beans is that it helps to boost the immune system. B vitamins and Vitamin C are responsible for making immune system stronger.
  • High amount of Vitamin K in these beans makes them great food for the bone. Vitamin K is extremely important for maintaining healthy and strong bones. Besides, calcium, magnesium and phosphorus are also very good for bone health. Silicon improves the bone density and also, good for the nails & hair.
  • Because of the fact that green beans are good antioxidant foods (the presence of Vitamin A and carotenoids such as lutein, violaxanthin, neoxanthin etc) they are a great help to fight free radicals and protect the body from various diseases which occur because of oxidative stress.
  • They are a good energy food as well. Being rich in iron, these beans not only provide energy but also a very good food for menstruating women and pregnant women as they prevent from iron deficiency.
  • Green beans contain anti-inflammatory benefits. That’s why green beans are good for the people suffering from asthma, osteoarthritis, and rheumatoid arthritis.  Because Type 2 diabetes is related to unwanted inflammation, green beans are good for the prevention of type 2 diabetes.
  • Zeaxanthin is helpful in the prevention of age related macular disease (ARMD).
  • Green beans pods contain diuretic properties thus stimulates urine flow and flushes out toxins from the body. 

Those are the important benefits of green beans for overall health. It must be noted that overheating or overcooking can destroy nutrients of green beans or string beans. You can boil or steam them for five minutes to get all the nutrients. Always try to use green beans which are tender and immature. Because that is when the inner bean is just beginning to form and is the juiciest. Wash them under running water and enjoy fresh green beans!

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