Benefits Of Green Beans
June 16, 2008
Dark green leafy vegetables are calorie for calorie, perhaps the most concentrated source of nutrition of any food. They are a rich source of minerals (including iron, calcium, potassium, and magnesium) and vitamins, including vitamins K, C, E, and many of the B vitamins.
Benefits of green beans also include a variety of phytonutrients including beta-carotene, lutein, and zeaxanthin, which protect our cells from damage and our eyes from age-related problems, among many other effects. Dark green leaves even contain small amounts of Omega-3 fats. The major health benefit of common beans is their ability to lower cholesterol due to their rich source of fiber. Studies have shown that the high fiber contained in beans prevents blood sugar levels form rising too rapidly after a meal. This makes beans an especially good choice for individuals with diabetes, insulin resistance, or hypoglycemia.
Nutritional Value of Green Beans
Given below is the amount of nutrients in 1 cup (125 gm) of green beans:
· Omega 3 Fatty Acids – 0.11 gm
· Phosphorus – 48.75 mg
· Potassium – 373.75 mg
· Protein – 2.36 gm
· Tryptophan – 0.03 gm
· Calcium – 57.50 mg
· Copper – 0.13 mg
· Dietary Fiber – 4.00 gm
· Folate – 41.63 mcg
· Iron – 1.60 mg
· Magnesium – 31.25 mg
· Manganese – 0.37 mg
· Vitamin A – 832.50 IU
· Vitamin B1 (Thiamin) – 0.09 mg
· Vitamin B2 (Riboflavin) – 0.12 mg
· Vitamin B3 (Niacin) – 0.77 mg
· Vitamin C – 12.13 mg
· Vitamin K – 20.00 mcg
· Calories – 43.75
One serving of fresh green beans provides a whopping 25% of your vitamin K needs and is super important for maintaining strong bones? Vitamin K1 activates osteocalcin, the major non-collagen protein in bone. Osteocalcin anchors calcium molecules inside of the bone. Therefore, without enough vitamin K1, osteocalcin levels are inadequate, and bone mineralization is impaired. So if you are worried about Osteoporosis and Alzheimer’s disease, green beans are a great natural helper in prevention.
As stated earlier, green beans are very good source of vitamin A (notably through their concentration of carotenoids including beta-carotene), dietary fiber, potassium, foliate, and iron. And, green beans are a good source of magnesium, thiamine, riboflavin, copper, calcium, phosphorous, protein, omega-3 fatty acids and niacin.
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