Amazing Nutritional And Health Benefits Of Green Beans
Green beans are a commonly spotted veggie at the vegetable market and a more common veggie on our plates all round the year. Green beans have their immature beans intact in the pod. They can be compared nutritionally to other pod veggies like snap peas and ladies finger.
Nutrients present in green beans
Let us have a look at the nutritional breakdown of green beans
According to USDA, a cup of fresh green beans (around 100 g) has 31 calories, 0 g of fat, 7 g of carbs and 3 g of fibre, 3 g of sugar and 2 g of protein. Coming to te micronutrients, green beans are a rich in vitamin A, vitamin C, vitamin K and also folate, riboflavin, thiamin, iron, magnesium and potassium.
Health benefits of green beans
Consuming a variety of fruits and veggies has been associated with a reduced risk of several adverse health conditions. Several studies have shown that increasing the consumption of plant foods such as green beans reduces the risk of diabetes, obesity, heart disease and chances of death. It is known to promote a healthy complexion, increase in energy and lower overall body weight.
Reduces cancer risk
Green beans have a high amount of chlorophyll because green beans are green in colour 😛 Jokes apart, chlorophyll is known to block the carcinogenic effects of chemical compounds that are generated while grilling meats at a high temperature. If you like a lot of grilled foods, do make it a point to pair them with green veggies to reduce the risk of cancer.
Promotes fertility in women
Women of child-bearing age should consume iron from plant sources like spinach, green beans and pumpkin in order to promote fertility. Pregnant women also need adequate folic acid in order to protect their unborn babies from birth defects. A cup of green beans has around 10% of the daily folic acid needs and 6% of the daily iron needs.
Green beans have folate in them and meeting your daily folate needs helps in fighting depression. When you consume sufficient amounts of folate, you can prevent an excess of homocysteine in the body, which is known to prevent blood and other vital nutrients from reaching the brain. Too much of homocysteine interferes with the production of feel-good hormones such as serotonin, norepinephrine and dopamine. It regulates mood, sleep and also appetite.
Enhances bone health
Lower intake of vitamin K is linked with a higher risk of bone fracture. Green beans provide lots of vitamin K. Consuming sufficient vitamin K improves bone health by modifying bone matrix proteins, improving absorption of calcium and reducing the excretion of calcium through urine. A single cup of green beans has 14.4 micrograms of vitamin K to offer (about 20% of the daily need) and 4% of calcium.
It is important to note that it is not just due to the presence of individual vitamins, minerals or antioxidants that veggies like green beans become an important part of our diet. It has been proven that isolating the nutrients present in green beans in supplement form will not have the same outcomes. So, do include green beans in your diet instead of sticking to supplements.
Enjoy a brightly coloured stir-fry of beans with other veggies or have it as the normal sabzi you make! It is both yummy and healthful!
Hope this post on the Nutritional And Health Benefits Of Green Beans was useful!
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