Reasons to Eat Green Beans Regularly

Due to its high fiber content, green beans can help dissolve kidney stones naturally.

Green beans, scientifically known as Phaseolus vulgaris, are a common food in Vietnamese households, but they actually originate from North, South, and Central America.

Green beans grow year-round, so you can find them in markets or grocery stores at any time.

In addition to being a daily dish, green beans are a “superfood” that protects health. This food is low in calories but packed with important nutrients that offer numerous health benefits.

Nutritional Components Found in Green Beans

Green beans come in various colors like green, yellow, and purple. Generally, like other vegetables, green beans are rich in vitamins, minerals, and fiber. However, their nutrient content is particularly noteworthy. A cup (240g) of green beans contains:

• 31 calories
• 0g fat
• 3.4g fiber

Green beans also provide a significant amount of essential vitamins and minerals for daily intake. In terms of daily value (DV), green beans contain:

• 36% DV vitamin K
• 18% DV vitamin C
• 9% DV folate (vitamin B9)
• 6% DV iron
• 4% DV potassium

Specifically, green beans are full of antioxidants, including vitamin C, flavonols, quercetin, and kaempferol. These antioxidants combat free radicals in the body, helping reduce cell damage and may lower the risk of certain health conditions.

The health benefits of this bean are numerous; here are some standout uses that may convince you to incorporate this bean into your regular meals.

1. Controls Blood Sugar Levels

Green beans provide a significant amount of natural protein. When prepared correctly, this protein remains intact and helps the body regulate blood sugar levels. This bean is particularly beneficial for diabetes patients and those with blood sugar issues.

2. Enhances Digestive Health

For those prone to digestive problems, green beans are an excellent choice. They are not only very high in fiber, which is beneficial for the intestines, but they also help lower cholesterol levels in the blood.

Green Beans. (Photo: Magforwomen)

“Fiber not only helps prevent constipation but also balances the gut microbiome. These microorganisms are responsible for digesting food and helping the body absorb nutrients,” says Lara Whitson, an American nutrition expert.

3. Supports a Healthy Cardiovascular System

Green beans promote heart health due to their folic acid content. They are safe for patients with heart disease.

4. Keeps the Body Fresh

With a high concentration of antioxidants, green beans help keep you feeling fresh. Therefore, if you want to maintain a healthy body long-term, start eating this bean today.

5. Boosts the Immune System

The high levels of vitamins C, B6, and B1 in green beans help enhance the immune system and eliminate harmful free radicals from DNA.

6. Enhances Metabolic Processes

Green beans are a rich source of iron, potassium, calcium, manganese, and magnesium, which are essential for metabolic processes in the body. This is one of the greatest benefits of this bean.

7. Dissolves Kidney Stones

Due to their high fiber content, green beans are also beneficial for those with kidney stones. The fiber in the beans helps to dissolve stones naturally.

8. Low in Calories

Green beans are the best friend for anyone looking to avoid weight gain. Fresh beans contain very few calories, no saturated fat, and are rich in vitamins, minerals, and phytonutrients.

Green beans are a very versatile food. (Photo: ITN).

9. Reduces Symptoms of Depression

Getting enough folate is important not just during pregnancy. Vitamin B is also crucial for reducing depression. Adequate folate helps lower homocysteine levels in your body.

Excessive homocysteine can hinder the production of your body’s natural serotonin, dopamine, and norepinephrine, hormones that regulate mood, sleep, and appetite.

10. Improves Anemia

Iron is an essential component of red blood cells that transport oxygen from the lungs to all other cells in your body. Insufficient iron can lead to anemia, characterized by fatigue, weakness, and dizziness.

Green beans provide a rich source of plant-based iron that can help ensure you get the necessary amount to avoid anemia.

11. May Help Prevent Cancer

Green beans contain chlorophyll, which may help slow the growth of cancer tumors and reduce cancer risk. However, experts say more research is needed to confirm the anti-cancer benefits of chlorophyll.

12. Increases Satiety

Consuming foods high in sugar but low in fiber can cause blood sugar spikes and drops. When blood sugar levels drop, the body feels hungry. However, if you eat foods rich in natural fiber, such as green beans, you can control your hunger.

“Fiber-rich vegetables are digested more slowly, which helps you feel full longer,” says Lara Whitson, an American nutritionist. This expert also adds: “Green beans contain a balance of fiber and natural sugars. For this reason, green beans are more nutritionally balanced than processed foods. Eating green beans is a way to help control hunger and blood sugar levels.”

13. Promotes Bone Health

Green beans are rich in calcium and vitamin K, good for bones. (Photo: The New York Times).

Green beans are a rich source of vitamin K, an important nutrient for bone health.

Expert Whitson emphasizes: “When it comes to bone health, people often focus solely on calcium. However, there are other nutrients that are equally important. Studies have shown that failing to get enough vitamin K in the diet can harm bones.”

Expert Whitson notes that the best way to supplement vitamin K is through food. For vitamin K supplements, only use them when advised by a doctor to avoid potential interactions with blood thinners or other side effects.

Tips for Eating Green Beans

According to Associate Professor Maya Vadiveloo from the University of Rhode Island (USA), boiling green beans can affect their nutritional content and flavor. Additionally, this expert notes that to maximize the health benefits of green beans, everyone should cook green beans with heart-healthy oils, such as olive oil, instead of animal-based oils and should avoid adding too much salt to dishes.

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