Hi, I am Mohanadas and welcome to my article on ‘Benefits of green beans’.
Green beans comes under the category “common beans” scientifically known as Phaseolus vulgaris. Other members of common beans are kidney beans, navy beans and black beans. Green beans are also known as snap beans.
It is originated in Peru and from there spread to other countries. Today the largest commercial producers of fresh green beans include the United States, China, Japan, Spain, Italy and France.
Green beans range in size, but its average size is four inches in length. They are usually deep emerald green in color and slightly pointed at either end. They contain tiny seeds within their thin pods.
It is believed that green beans are the most beloved, and most ingested of the bean family.
Let us see the benefits of taking this versatile green vegetable.
1. It is very nutritious - Green beans are an excellent source of vitamin C, vitamin K and manganese. They are also a very good source of vitamin A, dietary fiber, potassium, folate and iron. In addition, green beans are a good source of magnesium, thiamin, riboflavin, niacin, copper, calcium, phosphorus, protein, and omega-3 fatty acids.
2. It maintains strong bones - The Vitamin K present in green beans is good for maintaining strong bones. Vitamin K1 helps prevent excessive activation of osteoclasts, the cells responsible for breaking down bone. In addition, friendly bacteria in our intestines convert some K1 into K2, which activates osteocalcin, the major non-collagen protein in bone. Osteocalcin anchors calcium molecules inside the bone.
3. It prevents atherosclerosis – The oxidized cholesterol present in blood stick to the walls of the blood vessels, where it can cause blocking of arteries, heart attack or stroke. The vitamin A (in the form of beta-carotene) and the vitamin C present in green beans are two important antioxidants that reduce the amount of free radicals in the body. Vitamin C is water-soluble and vitamin A is fat-soluble. This water and fat soluble antioxidant team helps to prevent cholesterol from becoming oxidized thus prevents thickening of arteries and heart attack.
4. It protects heart – The presence of nutrients like potassium, folate, magnesium riboflavin and the fibers present in this vegetable plays a significant role in cardio-vascular protection.
5. Prevents high blood pressure- Magnesium and potassium work together to help lower high blood pressure.
6. It can protect the walls of the blood vessels- Homocysteine is a dangerous molecule which can directly damage the walls of blood vessels. The folate in green beans converts the homocysteine into other benign molecules. The riboflavin present in green beans may also help to protect against the build up of homocysteine.
7. It prevents colon cancer- Green bean’s fibre has the ability to bind the cancer- causing toxins, removing them from the body before they can harm colon cells.
8. The folate in green beans helps to prevent DNA damage and mutations in colon cells thus maintaining a healthy colon.
9. It reduces the severity of asthma- The anti-inflammatory effects of beta-carotene and vitamin C present in green beans reduces the severity of asthma.
10. It reduces the severity of osteoarthritis and rheumatoid arthritis due to the same anti-inflammatory effect.
11. It reduces the frequency of migraine – The riboflavin present in this vegetable help to reduce the frequency of migraine attacks in people who suffer from it. This is because of its protective role in energy production.
12. Green beans help intoxication of body - The green beans is a medium strength diuretic, stimulating urine flow and flushing toxins from the body.
13. It helps maintaining the immune system of the body- In addition to its antioxidant activity, vitamin C present in green beans is critical for good immune function. It stimulates the white cells to fight infection, directly kills many bacteria and viruses. With the disarmament of free radicals vitamin C also regenerates vitamin E.
14. Green beans are good for menstruating women – Menstruating women are more at risk for iron deficiency. Green beans are a very good source of iron which helps such women.
15. It makes us more energetic - Green beans are good for the production of hemoglobin in the blood. The hemoglobin transports oxygen from the lungs to all our body cells for proper metabolism. It also helps for the production of key enzymes for the metabolism and energy production in our body. Hemoglobin synthesis also relies on copper. Without copper, iron cannot be properly utilized in red blood cells. Fortunately, both minerals are supplied in green beans.
16. It is good for growing children – As the children grows faster they are in need of more nutrients and energy. The nutrients present in green beans especially iron and copper fulfill this.
17. It is good for pregnant and lactating women.
18. Good for rheumatoid arthritis- Manganese along with copper forms an important cofactor of the enzyme called superoxide dismutase. This enzyme destroys the free radicals produced within the mitochondria (the energy factory of cells).
19. It is good for constipation and hemorrhoid problems.
20. It increases the flexibility of blood vessels, bones and joints – Green beans helps to activate the enzyme lysyl oxidase, involved in cross-linking collagen and elastin, both of which provide the ground substance and flexibility in blood vessels, bones and joints.
21. Good for eczema – Powdered beans may be dusted on areas of weeping eczema to relieve itching and help dry the skin.
22. Good for diabetics - Green beans have been used since ancient times in the treatment of diabetics.
23. It protects our eyes - Vitamin B2 riboflavin present in green beans is also good for eye health protection, and also helps to make antibodies in order to fight off infections. Vitamin A present in green beans also helps eye health.
24. Helps building muscles – Green beans contain lecithin which is an essential material for building muscles and growth.
25. Green beans are very good for those who are suffering from chronic pain due to different diseases. .
26. It is good for losing weight - The green beans are quite low in calories which make them perfect for a weight loss meal.
So, include lots of green beans in your daily diet and become a healthy, muscular and an energetic person.
Author Brief Bio --- Mr. Mohanadas is an administrator, teacher, environmentalist and a social worker. He has established a few educational institutions. Presently working as the Head of a Middle School. Side-by-side he is pursuing “Advanced Diploma Course in Counseling and Guidance”. He is interested to work for the upliftment of the poor and the downtrodden. His main hobbies are reading and gardening.