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Healthy & Nutritious  Foods

 

Home
Sprouted Pulses

Health Benefits of Jack Fruit
Mango Fruits
Benefits of Almonds

Health Benefits of Lime
Health Benefits of Bananas
Health Benefits of Dates
Health Benefits of Papaya
Health Benefits of Avocado
Health  Benefits of Apple

Health  Benefits of Pears
Health benefits of oranges
Health benefits of carrots
Health benefits of Lychee 
Health benefits of Grapes
Health benefits of Cucumbers
Health benefits of Amla/Gooseberry
Health benefits of Mangosteen
Health benefits of moringa
Health Benefits of Chickpeas
Health benefits of figs
Health benefits of pomegranate
Health benefits of Pistachios
Health benefits of Watermelon
Health benefits of Bitter gourd
Health benefits of Green beans
Health benefits of sesame seeds
Health benefits of Soursop Fruit
Health benefits of Pumpkin 

Green beans

Green beans

Tender, flexible green beans are a delight of vegetarian lovers for their wholesome nutritional qualities. They are unripe or immature pods obtained from the bean plant belonging to common Fabaceae family, and known scientifically as Phaseolus vulgaris.

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.

Health 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% per100g RDA) 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 colon.

  • Green beans contain excellent levels of vitamin A, and health promoting flavonoid poly phenolic antioxidants such as lutein, zea-xanthin and -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.

  • Zea-xanthin, 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 preventing age-related macular disease (ARMD) in the elderly.

  • Snap beans are a good source of folates. 100 g fresh beans provide 37 g 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 foods 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 iron, 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
http://www.nutrition-and-you.com/green_beans.html