Green bean benefits for health nutrients and sources

Green Bean

Green benefits is a best nutrient source of health and energy to overcome the diseases in human body and the greenbean benefits gives here.Green beans are the unripe, young fruit and protective pods of various cultivars of the common bean. Immature or young pods of the runner bean.

Health Benefits

1.     Green Beans can help improve your eye health.

Green beans have carotenoids that play a crucial role in preventing any stress to the inner structures of the eye. These naturally occurring chemicals help prevent vision deterioration, like macular degeneration.

2.     Green Beans can help improve your digestion issues.

Green beans are loaded with fiber, which ease some digestive issues like constipation, hemorrhoids, ulcers, and acid reflux disease. These conditions range from minor to potentially life-threatening.

3.     Green Beans may help prevent colon cancer.

Green bean consumption has shown to prevent pre-cancerous polyps, an abnormal growth of tissue projecting from a mucous membrane,  which commonly lead to colon cancer. New evidence also suggests that an increased green bean intake can reduce the risk of cancerous adenoma recurrence and colorectal cancer. Also, the high fiber content of green beans will promote healthy bowel movements, reducing the likelihood of colon cancer.

4.     Green Beans can help improve bone strength.

Green beans contain calcium, vitamin K, vitamin A, and silicon. These vitamins and minerals can prevent bone deterioration and osteoporosis, and increase bone regeneration and overall bone health.

5.     Green Beans can help individuals with type 2 diabetes.

Studies have shown that green beans can help manage and regulate type 2 diabetes mellitus symptoms, such as high blood sugar.

6.     Green Beans can reduce the risk of cardiovascular disease.

Green beans contain a high amount of flavonoids, which can reduce the risk of cardiovascular disease and have anti-inflammatory properties. Flavonoids are antioxidants that are commonly found in fruits and vegetables.

7.     Green Beans can help boost your immune system.

Green beans contain antioxidants that have been known to improve the immune system. Green beans are a good source of flavonoids and carotenoid. Flavonoids contain necessary antioxidants like quercetin and kaempferol, but also more useful and beneficial ones like catechins and epicatechins. Catechins have been shown to reduce the severity of strokes. Carotenoids found in green beans contain antioxidants like beta-carotene and lutein.

8.Unique Nutritional Support from Green Beans

We like to think about Green Beans as a “crossover” food that can provide you with some of the great benefits that are usually reserved for legumes, as well as many equally strong benefits that are more closely associated with vegetables. Unlike their very close relatives in the dried bean category (including navy, pinto, and black beans), green beans are lighter weight and less densely packed with carbohydrates. A one-cup serving of cooked green beans will provide about 45 calories and 10 grams of carbs. By contrast, one cup of cooked black beans will provide about 225 calories and 40 grams of carbs. So with green beans, you are getting a lighter and lower calorie food, as well as one with a remarkable crunchy although soft texture; yet you are still getting some of the key nutrient benefits that are usually associated with legumes. For example: like their fellow legumes, green beans qualify as an important source of dietary fiber and dietary protein, as well as a source of key minerals like copper, magnesium, and iron. At the same time, however, green beans go on to provide other benefits more closely associated with vegetables. You are not going to find legumes in our Top 50 foods for vitamin C, yet you are going to find green beans there. Nor will you find legumes in our Top 25 list for vitamin K. But once again, you will find green beans on that Top 25 list. You are also going to find green beans achieving rankings of excellent, very good, or good for 21 nutrients. While this high total number of rankings is not unusual for a vegetable, it is unusual for legumes. Black beans, for example only have 11 total nutrient rankings. Not that 11 rankings is a small number of nutrient rankings for a food! It’s just that numbers in this range are more indicative of legumes than they are of vegetables. So as you can see, “leguminous vegetables” like green beans have a way of delivering unique nutritional support that draws from both the legume and vegetable food groups.

Studies show that the chlorophyll content of green beans varies between 7-13 milligrams per 100 grams. In our 1-cup (125 gram) serving of cooked green beans, the average amount would be expected to fall around 12 milligrams. While not nearly as high as a standout vegetable like spinach (which provides twice this amount of chlorophyll per cup), the contribution of chlorophyll from green beans is still on the high side in comparison with many other foods. So chlorophyll can be added to the unique list of supportive nutrients that are provided by green beans.

Alongside of their chlorophyll content, green beans also provide a host of other phytonutrients. Included here are carotenoids like lutein, beta-carotene, violaxanthin, and neoxanthin) and also flavonoids like quercetin, kaemferol, catechins, epicatechins, and procyanidins. Purple green beans like Purple Queen and Royalty Purple also provide anthocyanin flavonoids.

It’s worth noting that all of the phytonutrients described above function both as antioxidants and anti-inflammatory agents inside of our body’s metabolism. In the antioxidant context, we have also seen a recent study suggesting that some of the peptide (protein-related) components that get created when green beans are cooked may have helpful antioxidant properties. In this particular study, yellow string beans were the variety of green beans studied.

9.Popularity of Green Beans Across the Life Cycle

One of the most interesting aspects of research on green beans involves their popularity across the course of the life cycle from childhood through later life. At the childhood end of the spectrum, we’ve seen studies on green beans in which the green beans were used as a “control” vegetable—in other words, intake of all other vegetables was compared with intake of green beans, and green beans were chosen to serve as the standard for comparison. The familiarity of children with green beans was noted in one study as a key reason for selection of this vegetable as a standard for comparison. At the other end of the life cycle, we have also seen a recent study on food intake by 70+ year old men and women in which green beans ranked in the top 5 foods for total polyphenol content. In fact, green beans were the only vegetable to rank in the top 5 for polyphenols. What better way for a food to provide us with health benefits than to find a place for itself in our food practices throughout all stages of our life cycle.

10.Other Potential Health Benefits from Green Beans

As a leguminous vegetable, green beans are sometimes included alongside of other legumes when analyzing potential health benefits. This practice makes very good sense to us because green beans belong to the exact same genus/species of plant—Phaseolus vulgaris— as highly popular legumes like black beans, navy beans, pinto beans, and kidney beans. When green beans are analyzed within this legume-based context, they often get linked to risk reduction for chronic disease. Here we are talking about decreased risk of type 2 diabetes, high blood pressure, coronary heart disease, and metabolic syndrome. It is not surprising to us that green beans might help lower risk of these particular health problems because they are rich in nutrients that have been shown to provide health protection in these disease areas. Included in this nutrient list would be fiber and protein (green beans are a very good source of the former, and a good source of the latter); B vitamins for support of carbohydrate-related metabolism and blood sugar regulation (especially B1, B2, and B3); B vitamins for cardiovascular support (especially B6 and folate); minerals helpful in blood sugar regulation (especially chromium); and minerals helpful for cardiovascular function (especially magnesium). It’s also worth noting that green beans qualify as a good source of omega-3 fats in our WHFoods rating system due to their alpha-linolenic acid (ALA) content. Our one-cup serving of cooked green beans provides 110 milligrams of omega-3s. While this amount is less than 1/10th of the amount provided by one serving of salmon, it is nevertheless sufficient to rank green beans among our Top 25 foods for omega-3s. Due to the helpfulness of omega-3s in preventing unwanted inflammation—and due to their critical role in healthy functioning of our cardiovascular system—it makes good sense for green beans to provide us with cardiovascular support partly due to their omega-3 contribution.

Bone and connective tissue support is an area in which we expect to see more research studies involving green beans. You’ll often find green beans being included on lists of silicon-rich foods. Our 1-cup serving size of green beans would be expected to average about 7 milligrams of silicon. While this amount may not sound like a lot, it probably represents at least one fourth—and many as much as one third—of our average daily silicon intake in the U.S. (Unfortunately, not a lot is known about silicon intake in the U.S. and silicon is itself a sparsely researched mineral in terms of diet. For example, the National Academy of Sciences has yet to set Dietary Reference Intake (DRI) recommendations for silicon. Still, silicon has clearly been shown to play an important role in the health of our bone and connective tissue, and we would expect green beans to contribute to health protection in those areas due to their silicon content. Silicon in green beans also appears to be fairly well absorbed, in the range of 25-50%.

One silicon-related area of special interest involves the potential for silicon-rich foods to help reduce risk of osteoporosis in post-menopausal women. We expect that future studies may show a helpful role for green beans in this very specific context.

We have yet to find a large-scale human study that links green bean intake to support of the digestive tract, but we would definitely expect to see health benefits in this area. Because the pod of the green bean is eaten right along with the seed, we would expect not only very good fiber intake from consumption of this vegetable but also helpful consumption of specific polysaccharides that are present in the cell walls of the pod. While the polysaccharide composition of the pod cells walls is known to change along with the maturation of the green beans (for example, homogalacturonan is known to increase in quantity), researchers have yet to determine how these polysaccharide changes might be related to support of digestive tract function. It is also worth noting here that green beans provide a robust mix of both soluble and insoluble fibers. In our nutritional profile for one-cup of cooked green beans, we show 1.62 grams of insoluble fiber (41% of the 4-gram total) and 2.37 grams of insoluble fiber (59% of the 4-gram total) in a single serving of this leguminous vegetable.

Description

Although the term “green beans” is a very commonplace and familiar way to refer to this remarkable leguminous vegetable, green beans are actually known by a wide variety of names. Like the term “green beans” itself, all of these names can have a few advantages and disadvantages. For example, “green beans” are definitely not always green! Yellow wax beans are a popular variety of “green beans” as are purple bush beans and even several purple/beige heirloom varieties like Dragon’s Tongue.

“Snap beans” (or even just “snaps”) and “string beans” are two other widely used terms for green beans.

Nutrients in Bean

 

 

 

 fiber16%

 

 

 folate10%

 

 

 copper8%

 

 

 

 

 

 iron5%

 

 

 

 

 

 

 

 

Calories 31
% Daily Value*
Total Fat 0.1 g 0%
Saturated fat 0 g 0%
Polyunsaturated fat 0.1 g
Monounsaturated fat 0 g
Cholesterol 0 mg 0%
Sodium 6 mg 0%
Potassium 209 mg 5%
Total Carbohydrate 7 g 2%
Dietary fiber 3.4 g 13%
Protein 1.8 g 3%

Vitamin A 2% Vitamin C 27%
Calcium 3% Iron 5%
Vitamin D 0% Vitamin B-6 5%
Vitamin B-12 0% Magnesium 6%

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