Despite the name, green beans are not considered a bean in terms of nutrition. Green beans are more nutritionally comparable to other pod vegetables, such as snap peas and okra.
Green beans are harvested while the beans are still in their pod, before they have had a chance to mature. They are also commonly known as snap beans and string beans.
Nutritional breakdown of green beans
According to the USDA National Nutrient Database, one cup of fresh green beans (about 100 grams) contains:
- 41 calories
- 0 grams of fat
- 8 grams of carbohydrate
- 4 grams of fiber
- 4 grams of sugar
- 2 grams of protein
Green beans are a rich source of vitamins A, C, and K; they also contain folate, thiamin, riboflavin, iron, magnesium, and potassium.
Possible health benefits of consuming green beans
Consuming fruits and vegetables of all kinds is associated with a reduced risk of many adverse health conditions.
Many studies have suggested that increasing consumption of plant foods like green beans decreases the risk of obesity, diabetes, heart disease, and overall mortality while promoting a healthy complexion, increased energy, and overall lower weight.
Cancer
Green beans contain a high amount of chlorophyll, which may block the carcinogenic effects of heterocyclic amines generated when grilling meats at a high temperature. Individuals who tend to like their grilled foods charred should pair them with green vegetables to decrease the risk.
Fertility
For women of child-bearing age, consuming more iron from plant sources such as spinach, beans, pumpkin, and green beans appears to promote fertility, according to Harvard Medical School's Harvard Health Publications.
Other studies have shown a correlation between a woman's level of fertility and the level of nutrients (including iron) that she consumes.
However, it is important to pair iron-rich foods with vitamin C-rich foods like tomatoes, bell peppers, or berries to improve absorption of the iron.
Adequate folic acid intake is also needed for pregnant women to protect their infants against neural tube defects. One cup of green beans provides approximately 10 percent of daily folic acid needs and 6 percent of iron.
Depression
Meeting 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 appetite.
Bone health
Low intake of vitamin K is associated with a higher risk of bone fracture. Adequate vitamin K consumption improves bone health by acting as a modifier of bone matrix proteins, improving calcium absorption, and reducing urinary excretion of calcium.
One cup of green beans provides 14.4 micrograms of vitamin K (almost 20 percent of daily need) as well as 4 percent of calcium.
It is important to remember that it is not the individual vitamins, minerals, or antioxidants alone that make vegetables like green beans such an important part of our diet. It has been proven time and again that isolating these healthful nutrients in supplement form will not provide the same outcomes. It is best to consume them as part of a healthy, varied diet.
Source: http://www.medicalnewstoday.com/
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