10 Amazing Health Benefits and Recipe of Green Beans

#Green #beans are also known as #string beans and are easily available in most grocery stores. They have #amazing #health #benefits. Their nutrient content includes fibers, vitamins, minerals and very less carbohydrates. They also contain protein, calcium, dietary fiber, iron and several other essential nutrients. Green beans have impressive amount of antioxidants and even provide cardiovascular benefits. Green beans are a rich source of Omega-3 fats too. The carotenoid and flavonoid content of green beans provide anti-inflammatory benefits.

You can enjoy green beans while supporting food sustainability! Recent surveys have shown that 60% of all commercially grown green beans are produced in the United States, with large amounts of green bean acreage found in the states of Illinois, Michigan, New York, Oregon, and Wisconsin. Although countries like France, Mexico, Iraq, and Argentina are large-scale producers of green beans, there is plenty of this delicious vegetable available in our own backyard.

Broadly, tender green beans are classified depending on their growth habits as “bush beans” which stand erect without the need of support, and “Pole Beans” that need climb supports (trellis). The other varieties of unripe fruit pods of bean family include shell beans, Pinto or mottled beans, White beans, Red or kidney beans, Black beans, Pink beans and Yellow wax beans. Almost all the varieties of beans can be available year around across the world

Nutritions In Green Beans

About 100 grams of green beans contains 31 kilo calories energy, 7.13 grams carbohydrates, 1.82 gram proteins, 0.34 gram fat and 3.4 grams fat. Other nutrients like calcium-37mg, iron-1.04mg, magnesium-25mg, and manganese-0.214mg are also present. Sodium and potassium are found in 6mg and 209mg respectively in this quantity. Other nutrients and their proportions are phosphorous-38mg, zinc-0.24m, Vitamin K- 14.4 micrograms and Vitamin C- 16.3mg.

 Health Benefits of Green Beans

1. Less calories:

Fresh green beans are very low in calories . Therefore, people who are calorie conscious need not worry and can eat them in good amounts. It also contains low amount of sodium, saturated fat and cholesterol..

2. Antioxidant Support from Green Beans

Best studied from a research standpoint is the antioxidant content of green beans. In addition to conventional antioxidant nutrients like vitamin C and beta-carotene, green beans contain important amounts of the antioxidant mineral manganese. But the area of phytonutrients is where green beans really shine through in their antioxidant value. Green beans contain a wide variety of carotenoids (including lutein, beta-carotene, violaxanthin, and neoxanthin) and flavonoids (including quercetin, kaempferol, catechins, epicatechins, and procyanidins) that have all been shown to have health-supportive antioxidant properties. In addition, the overall antioxidant capacity of green beans has been measured in several research studies, and in one study, green beans have been shown to have greater overall antioxidant capacity than similar foods in the pea and bean families, for example, snow peas or winged beans.

3. Vitamin benefits

• Vitamin k

Vitamin K plays a prominent role in blood clotting and heals the wounds. It also maintain strong bones in the elderly.

• Vitamin A

Vitamin A found in green beans helps in providing antioxidants and also in generating compounds that prevent the process of ageing.

• Vitamin C 

Vitamin C is a great source of antioxidants which work well towards cutting down free radical reactions. These free radical reactions result in by-products and processes that may turn out to be carcinogenic. The anti oxidants found in green beans are extremely useful for the body

4. Build Strong Bones

 The vitamin K in green beans help your bones take in the calcium that you drink to build strong bones. Pregnant women may also benefit with a healthy development of their baby’s heart.

5. Rich in fiber

Green beans are a rich source of dietary fiber . Dietary fibers have many health benefits. Fibers are prescribed to people suffering from digestive issues. The fiber content in the green beans helps in prevention and treatment of constipation , hemorrhoids and diverticulosis. The high fiber content in green beans helps to maintain cholesterol and sugar levels in your body.

6. Depression

Meeting your daily folate needs may also help with depression. Adequate folate consumption can prevent an excess of homocysteine in the body, which prevents blood and other nutrients from reaching the brain. Excess homocysteine can interfere with the production of the feel-good hormones serotonin, dopamine, and norepinephrine, which regulate mood, sleep and even appetite.

7. Relieve Pain

 Green beans help relieve the pain of osteoporosis and osteoarthritis because they are full of manganese. The manganese will also help relieve PMS symptoms to help you feel happier

8. Folates

Green beans are also a good source of folates which are useful for cell division and DNA synthesis. Folate rich foods are also helpful for women during preconception period and pregnancy .

9. Support Food Sustainability

 Not only can green beans be grown in your own back yard, but about 60% of all commercially grown green beans are produced in the United States.

10. Prevents infections:

A number of vitamins like Niacin  and Thiamine that are present in green beans are a good source of nutrients that help to prevent many infections in the body.

Safety profile

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. People with known history of oxalate urinary tract stones are advised against eating vegetables belong to Brassica and Fagaceae family. Adequate intake of water is, therefore, advised to maintain normal urine output to minimize the stone risk.

Tips for Preparing and Cooking

Tips for Preparing Green Beans

Just prior to using the green beans, wash them under running water. Remove both ends of the beans by either snapping them off or cutting them with a knife.

The Healthiest Way of Cooking Green Beans

We recommend Healthy Steaming green beans for maximum flavor and nutrition. Fill the bottom of a steamer pot with 2 inches of water. While waiting for the water to come to a boil, rinse green beans. It is best to cook green beans whole for even cooking. Steam for 5 minutes and toss with our Mediterranean Dressing and top with your favorite optional ingredients. For details see, 5-Minute Green Beans.

A Few Quick Serving Ideas

• Green beans are a classic ingredient in Salad Nicoise, a French cold salad dish that combines steamed green beans with tuna fish and potatoes.
• Healthy sauté green beans with shiitake mushrooms.
• Prepare the perennial favorite, green beans almondine, by sprinkling slivered almonds on healthy sautéed beans.