Tender, flexible green beans
are a delight of vegetarian lovers for their
wholesome nutritional qualities. They are unripe or immature pods
the bean plant belonging to common Fabaceae
family, and known scientifically as Phaseolus
Broadly, tender beans are classified depending on
their growth habits as "bush beans" which stand erect without support
and "Pole Beans" that need climb supports. The other varieties of
unripe fruits of bean family include shell beans, Pinto or mottled
beans, White beans, Red or kidney beans, Black beans, Pink beans and
Yellow wax beans. All most all the varieties are available year around
across the world.
benefits of Green beans
Fresh green beans are very low in calories
(31 kcal per 100 g of raw beans) and contain no saturated fat.
Nevertheless, the lean vegetables are a very good source of vitamins,
minerals, and plant derived micronutrients.
They are very rich source
of dietary fiber (9%
which acts as a bulk laxative that helps to protect the mucous membrane
of the colon by decreasing its exposure time to toxic substances as
well as by binding to cancer-causing chemicals in the colon. Adequate
amount of fiber has also been shown to reduce blood cholesterol levels
by decreasing reabsorption of cholesterol-binding bile acids in the
Green beans contain excellent levels of
and health promoting flavonoid poly phenolic antioxidants
such as lutein, zea-xanthin and ß-carotene in good amounts. These
compounds help act as protective scavengers against oxygen-derived free
radicals and reactive oxygen species (ROS) that play a role in aging
and various disease processes.
an important dietary carotenoid in
the beans, selectively absorbed into the retinal macula lutea in the
eyes where it thought to provide antioxidant and protective
UV light filtering
functions. It is, therefore, green beans offer some protection in
macular disease (ARMD) in the elderly.
Snap beans are a good source of folates. 100 g
fresh beans provide 37 µg or 9% of folates. Folate along with vitamin
B-12 is one of the essential components of DNA synthesis and cell
division. Good folate diet when given during preconception periods and
during pregnancy helps prevent neural-tube defects among the offspring.
They also contain good
amounts of vitamin-B6
(pyridoxine), thiamin (vitamin B-1), and vitamin-C. Consumption of
rich in vitamin C helps the body develop resistance against infectious
agents and scavenge harmful oxygen-free radicals.
In addition, beans contain healthy
amounts of minerals like
calcium, magnesium, manganese, and potassium, which are very
essential for body metabolism. Manganese is a co-factor for the
antioxidant enzyme, superoxide
dismutase, which is a very powerful free radical scavenger.
Potassium is an important component of cell and body fluids that helps
controlling heart rate and blood pressure.
Source of this artilce