Green beans (so called “French beans” or “string beans”) are well known vegetables available in most supermarkets all over the world. Green beans health benefits are based on essential nutrient content which includes vitamins, fibers, minerals and impressive amount of antioxidants.
Green beans originated from Central and South America – they were domesticated in ancient times (7000 B.P.). According to historians, green beans were introduced to the Mediterranean by Columbus after his return from second voyage to the “New World” in 1493. Green beans became very popular in eastern Mediterranean countries and in XVII century they were cultivated everywhere in Italy, Greece and Turkey.
Fresh green beans are very low in calories, they don’t contain saturated fat and rich in several important components (vitamins, minerals and plant derived micronutrients).
Green beans health benefits – vitamins
Green beans are very rich in vitamins (C, A, K, B, folates). Vitamin C is very important source of antioxidants which can fight and cut down free radicals which can be responsible for damage of immune system, for cancer development and body healing processes. Vitamin C helps to protect cells’ DNA from damage and abnormalities. Actually vitamin C from green beans can strengthen our immune system, protect from cancer and support fast healthy healing of cuts and bruises.
Vitamin A found in green beans can also provide antioxidant activities including reduction of high cholesterol, protection from heart diseases and cancer. At the same time, vitamin A is important component in preventing aging processes such as wrinkles, dull skin, fine lines, dark spots and dry skin.
Vitamin K is well known element in blood coagulation and prevention of blood loss – it supports body fast healing. Vitamin K also maintains strong bones – enhancing the absorption of calcium in the body and helping to boost bone strength and density.
Green beans are also a good source of folates which are useful for cell division and DNA synthesis. Folates are recommended during pre-conception period and pregnancy.
Few B vitamins such as B6, B1 and B3 that are present in green beans are a good source of nutrients that help to prevent many infections and develop resistance against infectious agents and scavenge harmful oxygen-free radicals.
Green beans health benefits – fiber
Green beans are pretty rich source of dietary fiber which has several health benefits including prevention of digestive problems, irritable bowel syndrome, constipation, hemorrhoids, diverticulosis, ulcers and acid reflux disease. At the same time, high fiber content in green beans helps to maintain cholesterol and sugar levels.
Green beans are recommended for people with high cholesterol since fiber helps to reduce the level of so called “bad cholesterol”.
As green beans are high in fiber and low in fat, it is making them the ideal food for weight control. Green beans can provide important healthy nutrients without any extra calories.
Green beans health benefits – women health
Green beans
Green beans are a good source of folates and B12 which can be beneficial for menstruating women, pregnant women and those who could be at risk of iron deficiency. Actually green beans can be considered as the ideal food not only during pregnancy but also during breastfeeding due to their high iron content. Green beans help in healthy development of the baby’s heart during pregnancy, in prevention of neural-tube defects in the newborn babies and in prevention of asthmatic conditions in early childhood.
It was noted that manganese content in green beans can reduce symptoms of premenstrual syndrome – helping women to feel better during luteal phase of menstrual cycle.
Green beans health benefits – minerals
Green beans contain several important minerals (manganese, iron, calcium, magnesium, potassium, silicon) which are essential for body metabolism.
Manganese content in green beans is a very powerful free radical scavenger – fighting free radicals, green beans support healthy processes in the body, keeping us fit and healthy.
Manganese helps to alleviate symptoms of osteoporosis and osteoarthritis by relieving pain
Potassium content in green beans helps the body to maintain better cell production and body fluid movement. Potassium also responsible for controlling blood pressure and preventing some heart related diseases.
Silicon content in green beans supports health of the connective tissues and bones.
Green beans health benefits – cardiovascular system
Thanks to its antioxidants’ activities (flavonoids), green beans can improve cardiovascular health and reduce risks of cardiovascular disease – antioxidants protect our heart from oxidative damage and control the level of fat in the blood. At the same time, fiber from green beans helps to reduce cholesterol levels, magnesium and potassium help to balance blood pressure and alpha-linolenic acid (omega 3 fatty acid) protects against coronary heart disease (reducing risks of heart attacks).
Green beans health benefits – bones
Green beans contain calcium, vitamin K, vitamin A and silicon which can improve bone strength. These vitamins and minerals can prevent bone deterioration and osteoporosis and increase bone regeneration and overall bone health.
Green beans health benefits – cancer
Green beans contain flavonoids (excellent antioxidants with anti-inflammatory properties) which can act as protective scavengers against oxygen-derived free radicals responsible for cancer development. It was noted that green beans can prevent colon cancer. Green bean consumption has shown to prevent pre-cancerous polyps, abnormal growth of tissue in mucous membrane, which commonly leads to colon cancer. It was also noted that high fiber content of green beans helps to protect mucousa in the colon, can promote healthy bowel movements, reducing the possibility of colon cancer development.
According to scientists, green beans can boost immune system which is also very important for cancer prevention.
Green beans health benefits – eye health
Green beans can improve eye health – carotenoids are playing the crucial role in preventing any stress to the inner structures of the eye. These naturally occurring chemicals help prevent vision deterioration, like macular degeneration.
It was noted that zea-xanthin (dietary carotenoid) in the beans can be selectively absorbed into the retinal macula lutea in the eyes and protect from UV light.
Green beans health benefits – diabetes
Few studies have shown that green beans can control increased blood sugar and can help manage type 2 diabetes mellitus symptoms. Green beans are recommended for people with diabetes because beans can help to regulate blood sugar levels.
