Health benefits of Green beans
- Fresh green beans are very low in calories (31 kcal per 100 g of raw beans) and contain no saturated fat; but are very good source of vitamins, minerals, and plant derived micronutrients.
- They are very rich source of dietary fiber (9% per100g RDA)which acts as bulk laxative that helps to protect the mucous membrane of the colon by decreasing its exposure time to toxic substances as well as by binding to cancer causing chemicals in the colon. Dietary fiber has also been shown to reduce blood cholesterol levels by decreasing re-absorption of cholesterol binding bile acids in the colon.
- Green beans contain excellent levels of vitamin A, and many health promoting flavonoid poly phenolic antioxidants such as lutein, zeaxanthin and ß-carotene in good amounts. These compounds help act as protective scavengers against oxygen-derived free radicals and reactive oxygen species (ROS) that play a role in aging and various disease process.
- Zea-xanthin, an important dietary carotenoid in the beans, selectively absorbed into the retinal macula lutea in the eyes where it thought to provide antioxidant and protective UV light filtering functions. It is, therefore, green beans offer some protection in preventing age related macular disease (ARMD) in the elderly.
- Fresh snap beans are good source of folates. 100 g fresh beans provide 37 µg or 9% of folates. Folate along with vitamin B-12 is one of the essential components of DNA synthesis and cell division. Good folate diet when given during preconception periods and during pregnancy helps prevent from neural-tube defects in the offspring.
- They also contain good amounts of vitamin-B6 (pyridoxine), thiamin (vitamin B-1), and vitamin-C. Consumption of foods rich in vitamin C helps body develop resistance against infectious agents and scavenge harmful oxygen free radicals.
- In addition, beans contain healthy amounts of minerals likeiron, calcium, magnesium, manganese, and potassium, which are very essential for body metabolism. Manganese is a co-factor for the anti oxidant enzyme superoxide dismutase, which is a very powerful free radical scavenger. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure.
- Because of their rich green color, we don’t always think about green beans as providing us with important amounts of colorful pigments like carotenoids. But they do! Recent studies have confirmed the presence of lutein, beta-carotene, violaxanthin, and neoxanthin in green beans. In some cases, the presence of these carotenoids in green beans is comparable to their presence in other carotenoid-rich vegetables like carrots and tomatoes. The only reason we don’t see these carotenoids is because of the concentrated chlorophyll content of green beans and the amazing shades of green that it provides.
- You can enjoy green beans while supporting food sustainability! Recent surveys have shown that 60% of all commercially grown green beans are produced in theUnited States, with large amounts of green bean acreage found in the states ofIllinois,Michigan,New York,Oregon, andWisconsin. Although countries likeFrance,Mexico,Iraq, andArgentinaare large-scale producers of green beans, there is plenty of this delicious vegetable available in our own backyard.
Can’t buy fresh?
If you are unable to obtain fresh green beans, you can still get many valuable nutrients from green beans that have been frozen or canned. We like fresh greens the best! But we realize that access to them can sometimes be a problem. When first frozen and then cooked, retention of some B vitamins in green beans (like vitamins B6 and B2) can be as high as 90%. Recent studies have shown that canned green beans, on average, lose about one third of their phenolic compounds during the canning process. They lose B vitamins as well but in the case of some B vitamins like folic acid, as little as 10%.
To retain the maximum number of health-promoting phytonutrients and vitamins and minerals found in green beans, we recommend Healthy Steaming them for just 5 minutes. This also brings out their peak flavor and provides the moisture necessary to make them tender, and retain their beautifully bright green color. It is best to cook green beans whole to ensure even cooking.
References:
The Worlds Healthiest Foods
Nutrition and You
