Green Beans Health Benefits And Nutritional Values

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green beans

Green beans health benefits and nutritional values includes reducing heart diseases, improving immune system and balancing the general health system. Green beans nutritional values stretches from vitamin A, C and K, and also a good source of folic acid.

Green beans contribute to the elimination of harmful free radicals. These nutrient-packed beans also provide benefits to your eyes and bones, while regulating your digestive processes and many more.

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Green beans

Understanding What Green Beans Are.

Green beans, also known as French beans or snap beans, are tender, elongated, firm yet flexible edible pods of the bean plant. The beans are one of the delights of vegetarian lovers for their wholesome nutritional properties. They are the unripe or immature pods belonging to the common Fabaceaefamily, of the genus, Vicia. Scientific name: Phaseolus vulgaris.

Green beans are eaten around the world, and are marketed canned, frozen, and fresh. Green beans are often steamed, boiled, stir-fried, or baked in casseroles. A dish with green beans popular throughout the United States, particularly at Thanksgiving, is green bean casserole, which consists of green beans, cream of mushroom soup, and French fried onions.

Green Beans Nutritional Values.

The flavonol miquelianin (Quercetin 3-O-glucuronide) can be found in green beans, and also are a good source of calcium, silicon, iron, manganese, potassium, and copper.

See the table below for an in depth analysis of the nutritional values of Green beans (Phaseolus vulgaris).Raw, Fresh, Nutritive value per 100 g. (Source: USDA National Nutrient data base)

Principle Nutritional Value Percentage of RDA
Energy 31 Kcal 1.5%
Carbohydrates 7.13 g 5.5%
Protein 1.82 g 3%
Total Fat 0.34 g 1%
Cholesterol 0 mg 0%
Dietary Fiber 3.4 g 9%
Vitamins
Folates 37 µg 9%
Niacin 0.752 mg 5%
Pantothenic acid 0.094 mg 2%
Pyridoxine 0.074 mg 5.5%
Riboflavin 0.105 mg 8%
Thiamin 0.084 mg 7%
Vitamin A 690 IU 23%
Vitamin C 16.3 mg 27%
Vitamin K 14.4 µg 12%
Electrolytes
Sodium 6 mg 0.4%
Potassium 209 mg 5.5%
Minerals
Calcium 37 mg 3.7%
Iron 1.04 mg 13%
Magnesium 25 mg 6%
Manganese 0.214 mg 9%
Phosphorus 38 mg 6%
Zinc 0.24 mg 2%
Phyto-nutrients
Carotene-β 379 µg
Carotene-α 69 µg
Lutein-zeaxanthin 640 µg
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moreover, green beans contain healthy amounts of minerals like iron, calcium, magnesium, manganese, and potassium, which very essential for body metabolism. Manganese is a co-factor for the antioxidant enzyme, superoxide dismutase, which is a very potent free radical scavenger. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure.

Green Beans Health Benefits.

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green beans

Good for skin, hair and nails:

This nutritional powerhouse can do wonders for your skin, hair and nails. Green beans are loaded with an easily absorbed type of silicon, which are important for the formation of healthy connective tissues and strengthening nails and boosting skin health.

Boost Energy:

Green beans contains about twice the amount of iron as compared to spinach. Iron is a component of red blood cells which is essential to transport oxygen from the lungs to cells throughout the body. If you are struggling with anemia, dripping energies or low metabolism – then green beans is the magical food you need.

Improves Bone Health:

According to the book ‘Healing Foods’ green beans are abundant in Vitamin K, which activates osteocalcin which is the main non-collagen protein found in bones. This compound locks calcium molecules together inside bone, strengthening them from within.

Prevent Colon Cancer:

Recent studies have shown green bean consumption to be beneficial for preventing pre-cancerous polyps that commonly lead to colon cancer. Many studies have tried to link dry bean intake to cancer prevention, with limited results. However, new evidence suggests that increasing dietary green bean intake can reduce the risk of cancerous adenoma recurrence and colorectal cancer.

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Reduce Heart Diseases:

Green beans can help reduce the risk of heart diseases due to their high levels of flavonoids. Flavonoids are polyphenolic antioxidants that are commonly found in fruits and vegetables. They have high levels of flavonoids and these antioxidants have certain anti-inflammatory properties. Test subjects with high flavonoid levels experienced anti-thrombotic results, preventing blood clots in the arteries and veins. Cardiovascular diseases, heart attacks, and strokes are commonly caused by thrombotic activity, which means that a healthy volume of green beans and flavonoids in a diet can help prevent some of these conditions.

Boost Immunity:

The presence of various immune system-boosting antioxidants in green beans is well known, but as more research on their benefits is done, it is becoming clear that there are far more antioxidant properties than the ones widely known. Antioxidants are beneficial compounds in our body that seek out dangerous free radicals and eliminate them from our system before they can cause illness or tissue damage.

Green beans are a good source of flavonoids and carotenoids, but the variety of those pigments was previously unknown. Flavonoids contain basic antioxidants like quercetin and kaempferol, but also more useful and beneficial ones like catechin and epicatechin. Catechin has been shown to reduce the severity of **** strokes. Carotenoids found in green beans contain antioxidants like beta-carotene and lutein.

Eye Care:

Certain specific carotenoids that are found in green beans can prevent macular degeneration, which is a decrease in vision and eye function. **** Lutein and Zeaxanthin are focused at the macula on the eye, and play a key role in preventing any stress to the inner workings of the eye. Ensuring that these carotenoid levels stay strong to prevent vision deterioration is one of the many benefits of including green beans in your balanced diet.

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Help In Pregnancy:

Green beans are an excellent 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. A good folate diet, when given during preconception periods and pregnancy, may help prevent neural-tube defects in the newborn babies.

Resist Infections:

They also carry good amounts of vitamin-B6 (pyridoxine), thiamin (vitamin B-1), and vitamin-C. Consumption of foods rich in vitamin-C helps the body develop resistance against infectious agents and scavenge harmful oxygen-free radicals.

Safety Caution:

2timexmedia.com Says Green beans contain oxalic acid, a naturally-occurring substance found in some vegetables, which, may crystallize as oxalate stones in the urinary tract in some people. Individuals with a known history of oxalate urinary tract stones advised against eating vegetables belonging to Brassica and Fabaceae family. Adequate intake of water is, therefore, encouraged to maintain normal urine output to minimize the stone risk. (Medical disclaimer).

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