Ingredients and Uses

10 Amazing Benefits Of Green Beans

10 Amazing Benefits Of Green Beans Hyderabd040-395603080 May 27, 2019

Green beans are also known as string beans and are easily available in most grocery stores. 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.. Here we discuss the top 10 health benefits of green beans.

Health Benefits Of Green Beans

1. Vitamin K Benefits

Vitamin K plays a prominent role in blood clotting and heals the wounds. It also maintain strong bones in the elderly (1).

2. Vitamin C benefits

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 (2).

3. Less calories

Fresh green beans are very low in calories (3). 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.

[ Read: Green Coffee Beans For Health ]

4. Rich in fiber

Green beans are a rich source of dietary fiber (4). 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 (5), haemorrhoids and diverticulosis. The high fiber content in green beans helps to maintain cholesterol and sugar levels in your body.

5. 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 pre-conception period and pregnancy (6).

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6. Prevents infections

A number of vitamins like Niacin (7) and Thiamine that are present in green beans are a good source of nutrients that help to prevent many infections in the body.

7. Maintains cell and body fluid

Potassium (8) content in green beans helps the body to maintain better cell production and body fluid movement.

8. Controls cardiovascular diseases and blood pressure

The potassium content in green beans also helps in controlling blood pressure and other heart related diseases (10).

[ Read: Benefits Of Pinto Beans ]

9. Vitamin A effects

Vitamin A (11) found in green beans helps in providing antioxidants and also in generating compounds that prevent the process of ageing.

10. Manganese effect

Manganese content in green beans help in free radical scavenging act as it is a co-factor for antioxidants (12). This tends to keep you fit and healthy.

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Green Beans Nutrition Chart, USDA

PrincipleNutrient ValuePercentage of RDA
Energy31 Kcal1.5%
Carbohydrates7.13 g5.5%
Protein1.82 g3%
Total Fat0.34 g1%
Cholesterol0 mg0%
Dietary Fiber3.4 g9%
Folates37 µg9%
Niacin0.752 mg5%
Pantothenic acid0.094 mg2%
Pyridoxine0.074 mg5.5%
Riboflavin0.105 mg8%
Thiamin0.084 mg7%
Vitamin A690 IU23%
Vitamin C16.3 mg27%
Vitamin K14.4 µg12%
Sodium6 mg0.4%
Potassium209 mg5.5%
Calcium37 mg3.7%
Iron1.04 mg13%
Magnesium25 mg6%
Manganese0.214 mg9%
Phosphorus38 mg6%
Zinc0.24 mg2%
Carotene-ß379 µg
Carotene-α69 µg
Lutein-zeaxanthin640 µg

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.

 [ Read: Low Calorie Diet ]

It is better to use green beans in your diet for an effective dosage of nutrients. Green beans are best consumed as balsamic green beans salad. Also, they are available for consumption in pickle form.

Watch a Video from StylecrazeTV – 10 Amazing Health Benefits of Green Beans

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