13 Green Beans Nutrition Facts And Health Benefits
Green beans are crunchy vegetables that are harvested when young. These beans are widely accepted in any cuisine because of their subtle flavor. These beans can be prepared by grilling, roasting, pickling, and blanching and simply can be added to soups.
These beans are added in many dishes in recipes around the world but they do not have their own starring role in any. Amid this lack of recognition, the nutrition it possesses makes it a superfood packed with health benefits. Let's look into the nutrition facts and health benefits that come along with the vegetable in this article.
Nutrition Facts Of Green Beans
Like any green vegetables, green beans are also rich in phytonutrients such as beta carotene, vitamins and minerals. The USDA has provided the nutrient content of green beans per 100 grams as follows:
- Water: 90.32g
- Energy: 31 Kcal
- Carbohydrate: 7g
- Protein: 1.8g
- Fat: 0.2g
- Sugar: 3.2g
- Fiber: 2.7g
- Calcium: 37mg
- Iron: 1mg
- Magnesium: 25mg
- Phosphorus: 38mg
- Potassium: 211mg
- Sodium: 6mg
- Vitamin A: 35µg
- Vitamin C: 12.2mg
- Vitamin B9: 22µg
- Vitamin K: 43µg
- Folate: 33µg
- Beta carotene (phytonutrients): 379µg
- Lutin+zeaxanthin (phytonutrients): 640µg
The amazing health benefits of green beans are described below:
1. Regulates Blood Pressure
Hypertension or high blood pressure is not a new term for any of us. The unhealthy lifestyle lacking physical activity and an unhealthy diet pattern are the main causes behind this global issue. As mentioned earlier, a high content of potassium and a low content of sodium present in green beans can be a boon in reducing the risk of hypertension.
The high potassium content in green beans makes it a heart-healthy food that can help the blood vessels relax monitoring the pace of blood flow in it. A daily intake of 4,700mg is recommended for an adult and green beans can be one of the foods you can add to your diet to meet this value. The low amount of sodium also helps the blood vessels to relax. Also, the presence of phytonutrients/ antioxidants helps to maintain blood pressure.
2. Helps Lower Cholesterol
Cholesterol is good only when it is present in appropriate amounts in the body. A substantial increment in bad cholesterol can degrade your body's functioning and is a potential factor in medical conditions like heart attack and stroke. Natural foods like green beans have a very high content of polyphenols that have the ability to maintain blood cholesterol.
The polyphenols present in green beans not only reduce bad cholesterol but it helps the body by producing protective good cholesterol. The increment in good cholesterol helps in the transport, metabolism and regulation of fat in the liver. In addition, the presence of dietary fibers also helps in reducing bad cholesterol.
3. Healthy For Your Skin
The inclusion of fruits and vegetables that are food for your skin in your daily diet and the benefits associated with them can not be overlooked. Including green beans in your diet means you are also adding a lot of water to it. In addition, the presence of antioxidants and vitamins adds benefits to the skin.
The high water content in green beans prevents dull and dry skin. Antioxidants improve overall skin texture and appearance. The antioxidants prevent skin from harmful exposure to UV rays from the sun as well as rejuvenate skin. The presence of vitamins such as vitamin K helps cells to recover from damage making skin even healthier.
4. A Perfect Low FODMAP Vegetable
Certain people are not able to digest certain carbohydrates and in case they eat them, they have to suffer from digestive distress. For such people, diet containing low FODMAP is suggested. Green beans are vegetables that people who can not tolerate FODMAP can add to their diet plan.
The absence of carbohydrates that are uncomfortable for your digestive system can make green beans a suitable diet for people with medical conditions such as Irritable Bowel Syndrome(IBS). Hence, the consumption of green beans promises gastrointestinal health by putting gas, bloating, diarrhea and stomach pain caused by high FODMAP foods at bay.
5. Good For Digestive Health
The frequency of bowel movement determines your digestive health. An increase or decrease in bowel movement leads to disturbance in the gut leading to constipation or illness. Foods like green beans have a good amount of dietary fibers which can help smooth the running of the digestive function.
The dietary fibers can increase the density of food in the intestine which helps emptying of the digestive tract. As already mentioned above, green beans are also safe for people who have digestive disorders such as IBS patients, as these vegetables are low FODMAP containing foods.
6. Good For Diabetics
Diabetics are recommended to add low glycemic index (GI) foods, less than 55, to their diet. Thankfully, green beans are veggies with a very low GI 32. So, diabetics do not have to worry about grabbing a plate full of deliciously cooked green beans.
This low GI of green beans does not let blood glucose level rise suddenly rather slow release of glucose over time is observed. Low GI foods also ensure the efficiency of insulin by reducing insulin resistance. The presence of antioxidants is also known to lower blood sugar levels and boost the functionality of insulin.
7. Helpful In Pregnancy
Folate/ vitamin B9 is a very important vitamin for the development of a baby during pregnancy. Deficiency of folate is related to defects in both the fetus and the mother. Pregnant women are recommended to have 400mcg of folate daily and green beans can be one of the natural sources to meet this requirement.
Green beans are safe during all three trimesters of pregnancy. Green beans contain remarkable amounts of antioxidants that help to boost the mother's immunity and phosphorous and calcium that help in the development of bones, Also, other minerals that are supportive of fetal development are present in excess in green beans.
8. Prevent Infections
A weak immune system invites many diseases. The consumption of natural foods excess in vitamins and minerals can be one of the ways to strengthen your immune system. Green beans are rich in antioxidants and vitamins that are necessary to enhance the immune power.
Vitamin C present in green beans is a very important antioxidant that helps in the production and maintenance of immune cells. Compounds like flavonoids and carotenoids also boost the defense system helping the body to fight against a wide range of infections.
9. Cancer Prevention
Lifestyle and dietary habits are the main factors that play a role in the development of chronic diseases like cancer. The intake of natural foods such as green beans is a healthy way to prevent the development of cancer cells. The presence of antioxidants and anti-inflammatory properties makes green beans help to reduce the risk of cancer.
Studies have shown the potency of antioxidants to both inhibit and kill cancer cells. On the other hand, the prevention of chronic inflammatory processes that lead to cancer is hindered by anti-inflammatory activity. Likewise, fiber and low-fat content also suppress the excess growth of cells.
10. Good For Eyes
The consumption of green vegetables is always recommended for a healthy eye. These vegetables including green beans are loaded with lutein and zeaxanthin that our body can not produce otherwise. Alongside this, the presence of vitamins necessary for vision also makes the use of green beans remarkable for eye health.
Lutein and zeaxanthin are both protectors of the eyes while lutein alone is considered an "eye vitamin". Both of these nutrients including vitamin C are antioxidants that protect the cells of the eyes from degradation of light. In turn, the degeneration of eye cells including retinal cells is protected as well as nourished making your eyes healthy.
11. Good For Oral Health
The crunchy texture of green beans alone is supposed to be good for plaque. Minerals calcium and phosphorus important for the development of teeth are present in abundance in green beans. Phosphorus together with calcium forms hydroxyapatite, an important structural component of tooth and enamel. So the consumption of phosphorus-rich foods is highly recommended.
Hence, consuming green beans can help you with the prevention of tooth deformity caused by the degradation of the protective layer enamel. The antimicrobial properties of antioxidants also prevent the gum from being affected by microbial infections. Therefore, consuming green beans is associated with good oral health.
12. Good For Bones
Green beans also promote bone health. As discussed earlier, these beans are high in calcium. Calcium is the backbone of bone formation. The calcium supplement associated with green beans is associated with the maintenance of dense and strong bones. The phosphorus content makes sure you do not have impaired bone health.
Also, the presence of vitamin K in green beans helps to maintain bone quality. Whereas, antioxidants present in these beans prevent loss by suppressing the initiation of bone diseases. The anti-inflammatory property also suppresses the pain related to joints such as in the case of arthritis.
13. Makes Your Hair Stronger
Green vegetables are known to have a plethora of vitamins and minerals that support healthy hair growth. The availability of vitamins and minerals like silicon, niacin and nicotinic acid in green beans puts it in the category of hair growth-inducing foods.
Silicon is a mineral that helps in strengthening hair and nails. Niacin promotes hair growth by increasing the blood flow in the scalp area. They are also helpful in reducing hair fall. The oxygen supply to hair follicles is also promoted by niacin which strengthens the hair roots.
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