While green vegetables like spinach and broccoli often steal the spotlight in discussions about healthy foods, green beans are nutritional powerhouses that deserve attention.
They are packed with nutrients while being low in calories, making them an excellent choice for overall health. They are also known as string beans or snap beans, and come in various shades, including yellow, purple, or red-speckled varieties.
Originating from Central and South America, green beans have two main types: bush and pole beans, with a total of 130 varieties. Bush beans can grow without support, while pole beans require a pole for climbing. Whether fresh or frozen, green beans retain their nutritional value, providing essential nutrients like protein, carbohydrates, fibre, and minimal fat.
To enjoy the benefits of green beans, you can incorporate them into various dishes and make them a valuable addition to your diet.
1. Green Beans keep the bones strong.
Green beans play a role in maintaining strong bones due to their excellent vitamin K content. Vitamin K is crucial for producing proteins essential in bone formation.
Studies indicate that a vitamin K-rich diet is associated with improved physical function and a reduced risk of injuries, such as hip fractures, particularly in older women. Additionally, green beans contain calcium, a vital nutrient for bone health.
Inadequate calcium intake or absorption can lead to weakened bones or improper growth. Therefore, incorporating green beans into your diet contributes to the overall health of your bones.
2. Its vitamin C content supports the immune system.
Eating a diet rich in vitamin C from vegetables and fruits is crucial for supporting optimal immune system function. Green beans, recognized as a good source of vitamin C, contribute to antioxidant effects that promote immune health, and collagen production, and aid in the absorption of nonheme iron found in plant-based sources like green beans.
Vitamin C plays a key role in combatting infections and promoting wound healing. Additionally, its antioxidant properties help counteract free radicals, thereby contributing to the prevention or mitigation of diseases like cancer and heart disease.
While vitamin C may not entirely prevent the common cold, consistently including vitamin C-rich foods in the diet (at least 200 milligrams per day) may reduce the severity and duration of cold symptoms for some individuals.
3. It keeps you full.
They can serve as a valuable source of fibre. The advantages of incorporating fibre into your diet are numerous. Fibre is an often overlooked nutrient that aids in creating a prolonged feeling of fullness after meals and helps stabilize blood sugar levels.
Fibre adds volume to contribute to a sense of satiety, and its slow digestion compared to low-fibre foods can be beneficial. High-fibre foods like green beans are typically lower in calories, potentially supporting weight loss.
4. It contains minerals and nutrients that help the heart.
The fibre found in green beans offers heart-healthy benefits, including the lowering of triglyceride and cholesterol levels. Additionally, green beans contain heart-healthy vitamins and minerals, such as potassium.
Potassium plays a role in reducing blood pressure, and a study suggests a link between a high-potassium diet and lower blood pressure, particularly in women. This association also implies that a potassium-rich diet may mitigate the adverse effects of a high-sodium diet.
They are also a source of folate, a type of vitamin that supports heart health. Folate may decrease the risk of stroke by helping break down homocysteine, an amino acid that could potentially harm the inner walls of arteries. Folic acid supplementation reduces the likelihood of stroke in patients with cardiovascular disease.
While green beans may not meet all daily folate needs or match the levels provided by supplements, they can contribute to heart health, particularly when combined with other healthy habits like consuming a variety of vegetables and fruits and engaging in regular exercise.
5. It helps the gut microbiome.
The fibre present in green beans not only aids in maintaining a smooth digestive system but also provides additional digestive benefits. The fibre positively influences the gut microbiome, consisting of tiny organisms crucial for food digestion and nutrient absorption.
Fibre supports the growth of beneficial bacteria in the intestines, contributing to optimal digestive health. These microorganisms utilize the fibre as a nutrient source, promoting their proliferation.
Moreover, green beans contain pectin, a gel-like starch, classified as a specific type of fibre, that plays a role in supporting the cellular lining of the intestines. It not only reduces the likelihood of bacterial infections but also contributes to the essential diversity of gut bacteria.
6. It helps you feel more energized.
Green beans also contribute to this need by providing the essential mineral iron, crucial for preventing fatigue. Iron is a vital component of haemoglobin, a protein in red blood cells responsible for carrying oxygen to muscles.
A low dose of iron supplementation can assist in combating fatigue. Although green beans may not fulfil all your daily iron requirements, you can incorporate other iron-rich foods like poultry, seafood, nuts, and beans, and avoid relying solely on supplements.
Additionally, green beans contribute to meeting your daily protein goals, containing about 2 grams of protein per cup of raw vegetables. So including green beans, offer plant-based protein.
Incorporating this vegetable into your diet can be a wholesome way to support your energy levels through a combination of essential nutrients.
