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Green Beans Nutrition Facts and Health Benefits

Green beans are one of the oldest vegetables that people have been growing. Green Beans Nutrition Facts and Health Benefits are come in many different types: string beans, French beans, and snap beans.  Even though you hated seeing them in your lunchbox, green beans are one of the healthiest vegetables kids can eat. And your parents were well aware of that. All these beans are high in vitamins A, C, and K and are also a good source of folic acid, calcium, and fiber, which are suitable for your heart. It’s interesting to see how green beans are picked. The book “Healing Foods” says that “fresh green bean pods are picked early in the plant’s growth cycle and can be eaten. As the pods get older, they get tough, fibrous, and can’t be eaten.

Green Beans Nutrition Facts and Health Benefits

Health Benefits of Green Beans

Even though green beans are low in calories, they are full of essential nutrients that are good for your health. Antioxidants like vitamin C, flavonols, quercetin, and kaempferol, are found in large amounts in legumes. Antioxidants protect cells from damage caused by free radicals and may minimize the chance of developing various diseases.

Other ways green beans are good for your health are:

Green Beans Are Good For Your Heart

There is no cholesterol in green beans. Specific amounts of cholesterol are required for proper cell division, but excessive amounts have been linked to various health problems. If you have high cholesterol, fat may build up in your arteries. That can make your heart and brain get less blood, leading to a heart attack or stroke.

There are 2.7 grams of fiber in one cup of raw green beans. Green beans that have been cooked (boiled) have 4.0 g of fiber, some of which is soluble fiber. LDL, or “bad” cholesterol, and total cholesterol levels may decrease when you eat foods with soluble fiber. It may also help keep the heart healthy by lowering blood pressure and reducing inflammation. Green beans don’t have much salt in them by nature. Only 6.6 mg are in one cup (mg).

Green Beans Nutrition Facts and Health Benefits

If you overeat sodium, it could raise your blood pressure. Heart disease and stroke are more likely to happen if you have high blood pressure. But be careful with green beans from a can. There is 461 mg of sodium in one cup that has yet to be drained. Before eating canned green beans, rinse them or choose ones that don’t add salt.

Fertility And Pregnancy

Harvard Medical School says that women of childbearing age who eat more iron from plants like spinach, beans, pumpkin, and green beans may be more likely to get pregnant.

When you eat foods like tomatoes, bell peppers, or berries that are high in vitamin C, with foods that are high in iron, the iron will be absorbed better.

Folic acid is also essential during pregnancy to keep the baby from getting neural tube defects. One cup of green beans gives you about 10% of your daily need for folic acid and 6% of your daily requirement for iron.


Depression may also be helped by getting enough folate every day. If you get enough folate, your body won’t have too much homocysteine.

Too much homocysteine can stop blood and other nutrients from getting to the brain. It can also prevent the body from making serotonin, dopamine, and norepinephrine, which control mood, sleep, and hunger.

Healthy Bones

Fractures are more likely to happen in people who don’t get enough vitamin K. Vitamin K improves bone health by changing the proteins in the bone matrix, making it easier for the body to absorb calcium, and lowering the amount of calcium lost through urine.

One cup of green beans has 14.4 micrograms of vitamin K, which is almost 20% of the daily requirement. It also has 4% of the calcium a person needs every day. It’s important to remember that vegetables like green beans are good for us, not just because they have vitamins, minerals, or antioxidants.

It has been shown that taking these healthy nutrients as supplements will give different results than eating them whole. They are best eaten as part of a healthy, varied diet.


Fresh, frozen, and canned green beans are all readily available. Washing and draining canned beans can cut their salt content by as much as 41%. Therefore it’s crucial to do so before eating them.

Fresh beans should be crisp and look bright green. Putting them in a bag and putting it in the fridge can keep them fresh.

Here are a few tips:

  • You can eat green beans uncooked if you get the right kind. Break or cut off each end and add to a salad or dip in your favorite hummus.
  • Top fresh green beans with marinara sauce and fresh Parmesan or Romano cheese.

Could Help Stop Cancers

Researchers think that green beans may help fight cancer. The phenolic chemicals, dietary fibers (both soluble and insoluble), and chlorophyll found in abundance in green beans are responsible for this perception. Because of these things, eating green beans regularly may lower your risk of getting breast, colon, and prostate cancer.

It Could Help Keep Blood Sugar In Check

Green beans have a lot of fiber, which helps control diabetes by lowering the amount of insulin and glucose that gets into the bloodstream. Researchers say that people with diabetes who insulin don’t need can cut their need for insulin by up to 40% if they eat green beans regularly.


The American Academy of Allergy, Asthma, and Immunology says that legume allergies are not very common and that peas and lentils are more likely to cause allergic reactions than green beans. But there have been few reports of people being allergic to green beans, and at least one of the proteins in green beans that cause allergies has been found. 11

Food allergies can cause itching or swell in the face, trouble breathing, and asthma, stomach pain, feeling sick, or throwing up.

Skin, Hair, and Nails All Benefit From Green Beans

This nutritional powerhouse can make your skin, hair, and nails look and feel great. Green beans are full of silicon that is easy to absorb. Silicon is essential for making healthy connective tissues, strengthening nails, and improving skin health.

Green Beans Protect Against Damage Caused By Free Radicals

Green beans are full of antioxidants that stop free radicals from doing damage. By reacting with specific molecules, oxygen can generate free radicals, atoms, or atomic clusters with an uneven (unpaired) number of electrons. These molecules can stick together and form chains. These chains can affect important parts of cells, making them work less well or even killing them.

In the worst cases, it can also cause problems with the heart and cancer. Antioxidants are the body’s defense against damage caused by free radicals. Because green beans have a lot of antioxidants, they can stop the activity. “The levels of antioxidants lutein, beta-carotene, violaxanthin, and neoxanthin are similar to those in carotenoid-rich vegetables like carrots,” says the book “Healing Food.”

Green Beans Nutrition Facts and Health Benefits

Good For The Eyes

Green beans could help stop macular degeneration because they are high in carotenoids (a condition that causes a decrease in vision and eye function). They also have a lot of lutein and zeaxanthin, which keep your eyes healthy and help you see at night.

You can eat them alone, put them in salads, soups, or stews, or use them as a side dish. They also go well with meat and poultry. Eating them whole is best instead of cutting them up to keep their nutrients. So, why don’t you do it? Fill up already on these healthy greens!

How to pick green beans and keep them fresh

The healthiest choice is fresh green beans. Pick the beans that are bright green and don’t have any black spots or other marks on them. The beans should be challenging to break. To get the most health benefits from fresh green beans, eat them as soon as possible after they are picked or bought.

Some nutrients, like vitamin C, may be lost when green beans are cooked or when they are thawed from being frozen. So, don’t let frozen green beans melt; cook them in as little water as possible for as little time. Fresh green beans should be put in a plastic bag in the fridge. They should be used within a week.

Recipes for green beans

You can fill up on raw green beans or try these other ideas: Some suggestions for preparing fresh green beans include:

  • Adding them to a green salad after they have been blanched or steamed
  • Sautéing them in olive oil, garlic, and lemon juice
  • Dipping them into hummus or plain
  • Low-fat yogurt seasoned with fresh herbs
  • Roasting them at 425°F (218°C) until crisp-tender


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