Green Beans Health Benefits, Nutrition and Vegetable Facts

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


Raw Green Beans in a Plate

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 350F 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.
 

Related Fruits and Vegetables Articles:
 

Broccoli Health Benefits Spinach Health Benefits Cauliflower Health Benefits
Lettuce Health Benefits Cabbage Health Benefits Cucumber Health Benefits

Health Benefits of Vegetables


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