Green beans, also known as French beans and runner beans, are immediately recognizable by their rich green color. Green beans are available all around the year, in all parts of the world. This food is available in multiple forms, including canned, frozen and fresh. Green beans are usually consumed steamed, boiled, stir-fried or even baked. The healthiest possible way to consume green beans is to use fresh ones. Canned green beans usually lose a great number of beneficial phenolic compounds, during the canning process. Green beans are also sold dried and fried, with a selection of other vegetables. This food is very popular among Americans and about 60% of all commercially grown green beans are produced in the United States.
Green beans nutrition
Despite this fact, green beans are full of carotenoids, and other colorful pigments, which are typically responsible for great diversity of colors we find in vegetables. The amount of carotenoids in green beans is the similar as in other carotenoid-rich vegetables like carrots and tomatoes. However, these pigments are hidden in the shade of concentrate chlorophyll content of green beans, which is responsible for this fresh and vibrant emerald color. Green beans are also rich in flavonoids, vitamin C, manganese, vitamin K, vitamin A, dietary fiber, potassium, folate and iron. This food also provides a lot of magnesium, calcium, phosphorus and copper. It is also a valuable source of thiamin, riboflavin, niacin and omega-3 fatty acids.A single cup of boiled green beans (125g) satisfies 25% of daily need for Vitamin K in humans. It also provides 20% of recommended daily value (RDV) for vitamin C, 18.5% of RDV for manganese, and 10.68% of RDV for potassium.Health benefits of green beans
Green beans are full of antioxidants, carotenoids and flavonoids. Their antioxidant activity is much higher than the one measured in similar foods in the pea family. Therefore, green beans possess great cardiovascular benefits, they are known to improve the levels of blood fats and protect the body from oxygen damage. This food is also rich in omega-3 fatty acids, which are known for their powerful and protective cardiovascular benefits.Green beans offer a wide array of benefits for bone health. They contain silicon, vitamin K, calcium, magnesium and phosphorus, which are all engaged in proper bone formation and preservation. Moreover, silicone found in green beans is much easier for body to absorb. Regular use of green beans provides a lot of anti-inflammatory benefits and may prevent various diseases, including type 2 diabetes.