Health Benefits of Eating Green Beans
Green beans, like other common beans including kidney beans, lima
beans, mung beans, navy beans and pinto beans, contain good amounts
of protein, dietary fiber, folate, molybdenum and essential
nutrients like vitamin A, B, C and K, potassium, iron, magnesium,
phosphorus and manganese.
- Abundant with vitamin K -- 122% of RDA in each cup -- green beans
helps strengthen bones and teeth. Vitamin K is essential to maintain
the density of our bones and play an important role for proper
growth of fetus.
- Also known as string beans or snap beans, this vegetable has very
little calories; only 31 kcal in every 100 g and is suitable to be
included into slimmers' weight loss diet plan.
- Polyphenolic antioxidant flavonoids like zeaxanthin, lutein and beta
carotene found in green beans help protect body against free
radicals. For that, it helps anti-aging.
- Zeaxanthin in the beans is also believed to promote UV light
filtering function in our eyes and reduces the risk of age-related
macular disease.
- Green beans are also a good source of B vitamins, especially folate
(vitamin B9). Folate is a very important vitamin, specifically for
women who are pregnant or who want to conceive. It helps prevent
birth defects in infants like spina bifida and neural tube defect.
- Folate, along with vitamin B6, also helps reduce homocysteine level.
Homocysteine is a harmful acid amino produced by our body during
methylation cycle and is believed to cause diseases like heart
attack and stroke.
- High dietary fiber in green beans helps lower the LDL cholesterol
level of the body. Research found that the high fiber in beans
prevents blood sugar from rising too fast after a meal and is
particularly good for people with diabetes or insulin resistance.
- Other important vitamins and minerals found in green beans include
vitamin B1, vitamin C, magnesium, calcium, iron, potassium and
manganese.
Facts about Green Beans
 Green beans (scientific name Phaseolus vulgaris) are a food that
belongs to the same family as kidney beans and black beans. They
comprise small seeds that are covered by a long green pod. The beans
are also known as snap beans or string beans.
Nutritionists generally think green beans are healthy. They are
loaded with vitamins and at the same time low in calories.
The vegetable is usually used to prepare side dishes and not much of
a main course. It is quite often used to make casseroles and soups.
At times, it is just plainly boiled in water and added with minimal
ingredients to make a dish.
Green Bean Nutrition Facts and Calories
|
Nutrition Value of
1 cup (110 g) Raw Green Beans |
| Calories |
34 kcal |
| Total Fat |
0 g |
| Cholesterol |
0 mg
|
| Sodium |
7 mg |
| Total
Carbohydrates |
8 g |
| Dietary Fiber |
4 g |
| Sugars |
2 g |
| Protein |
2
g |
Green Bean Recipe
Green Bean Casserole with Chicken Recipe
Serve: 2
Ingredients:
- 1/4 cup onions, chopped
- 1/4 cup slivered almonds
- 1 can French green beans, drained
- 2 chicken breasts, cooked and diced
- 1/4 cup sour cream, plus 1/2 tablespoon
- 1/2 can cream of celery soup
- 1/4 cup Cheddar cheese, shredded
- 1/2 stack Ritz crackers, crushed
- 1/2 stick butter, melted
Preparation:
- Layer the onions, almonds, green beans and chicken in a casserole
dish. Combine the sour cream and soup and spread over the green bean
mixture. Sprinkle the cheese over. Mix the crackers and butter well
and place on top.
- Set oven to 350°F and bake the casserole for 15-20 minutes or until
bubbly.
Green Bean Side Effects
There is no evidence that consuming green beans in food amounts
causes any adverse effect.
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