Health Benefits of Green Beans – There are various advantages and benefits of green beans, ranging from their low price to being processed into various delicious foods and drinks. In addition, green beans are also good for maintaining a healthy body and preventing various diseases.
Like other types of legumes, green beans are an excellent source of protein, low in fat, and contain lots of fiber and antioxidants.
Nutrition Contains
Here’s a table that shows the nutritional content found in one cup (100 grams) of cooked green beans:
| Nutrient | Amount per 1 cup (100 grams) |
|---|---|
| Calories | 31 |
| Total fat | 0.2 grams |
| Carbohydrates | 7 grams |
| Fiber | 3 grams |
| Protein | 2 grams |
| Vitamin A | 14% of the Daily Value (DV) |
| Vitamin C | 15% of the DV |
| Vitamin K | 20% of the DV |
| Folate | 10% of the DV |
| Manganese | 8% of the DV |
| Potassium | 6% of the DV |
| Iron | 4% of the DV |
| Magnesium | 3% of the DV |
| Calcium | 3% of the DV |
It’s worth noting that the nutritional content of green beans can vary slightly depending on factors such as the method of cooking and the maturity of the beans.
Potential Benefits
There are various benefits of green beans for health that can be obtained and it’s a shame to miss them, namely:
1. Reducing the risk of problematic pregnancies
The folate content contained in green beans is quite high. Therefore, green beans are considered good for women who are planning a pregnancy or are currently pregnant.
Meeting the need for folic acid during pregnancy can protect for the baby to avoid premature birth, miscarriage, low birth weight, or being born with nerve and brain disorders (neural tube defects).
2. Smooth digestion
Green beans are known to be rich in fiber and starch. These two ingredients are known to help the growth of good bacteria in the intestines and smoothen the digestive tract. Green beans are also known to be effective in relieving symptoms of stomach acid.
3. Reducing the risk of heart disease
A study shows that green beans are also beneficial in lowering blood pressure and reducing the risk of heart disease and diabetes. This is thought to be related to the content of antioxidants and important nutrients in it which are anti-inflammatory.
4. Maintain weight
In addition to improving digestion, the fiber content in green beans can also have a longer full effect so that it can control your appetite and prevent you from overeating. Because of this, green beans are good for consumption to maintain weight.
5. Lower cholesterol levels
Green beans have a low-fat content. In 100 grams of green beans, there are only about 0.1 grams of fat. With low-fat content and high fiber and phytosterol antioxidants, regular consumption of green beans can help people with high cholesterol to lower cholesterol levels in the body naturally.
6. Increase body stamina
Green beans are also known as a source of energy. This is thanks to the complex carbohydrate content in it. In addition, this type of carbohydrate can also overcome fatigue and can make you more enthusiastic about carrying out daily activities.
7. Reducing the risk of developing osteoporosis
Green beans also contain magnesium in no small amount. In 100 grams of green beans, there are at least 97 milligrams of magnesium that the body needs to prevent magnesium deficiency or hypomagnesemia.
According to research, increasing magnesium intake from food or supplements can increase postmenopausal bone mineral density in women and the elderly. By consuming enough magnesium, the risk of developing osteoporosis also decreases. In addition, magnesium is also thought to reduce the risk of type 2 diabetes, cardiovascular disease, hypertension, and migraines.
The benefits of green beans for health can not be doubted. Therefore, you can start including green beans in your daily diet. However, limit adding sugar to it. If you are still unsure about consuming green beans because you have certain health conditions, it is recommended that you consult your doctor before consuming them.
Side Effects
Too much consumption of green beans can cause a buildup of gas in the stomach which triggers bloating. Research conducted by scientists from Arizona State University in Phoenix has proven this. According to researchers, gas buildup occurs due to an increase in dietary fiber. Green beans can also react with certain drugs which results in the drug not being able to function optimally. The reaction of green beans to certain drugs can trigger physical reactions such as diarrhea.
