Green beans will feed you quality and rich, with a pleasant gastronomic and nutritional value.
Green beans are vegetables from the group of legumes such as beans, buckwheat, lentils and chickpeas. Vegetables in this group are especially nutritious and rich in carbohydrates and proteins.
They have several types of legumes that differ in shape (narrow and round or wide and flattened), in size (the longest species reach up to 25 cm) and in color (from pale yellow and green to speckled gray and purple).
100 grams of legumes contain as much as 90 grams of water, and the rest are mainly carbohydrates, proteins and fiber. Due to this composition and low calorie content are often part of weight loss diets. Young legumes are eaten in which the grain has not developed.
When buying, pay attention to the appearance: the bark should be smooth and firm, without stains and damage, and when we bend them, they should crack and not bend. Fresh legumes can be stored in the refrigerator for up to three days, but do not wash them before cooking.
Legumes tolerate freezing well. Legumes, if well prepared and frozen, can last up to two years. The ends of the green beans are cut off and after they are dry, they are packed in freezer bags and frozen.
Out of season, consume canned legumes that do not lose much quality.
Always rinse the legumes before cooking, cut off the ends with a knife and pull out the threads.
They are usually boiled or fried, but can also be baked, usually in pots. As a stew (boil them in a little water) they are the main dish, but they are also great as an ingredient in soup, stews with many types of vegetables or salads.
They go well with different types of meat and mushrooms, and spices go well with parsley, dill and cumin.
Green beans are one of the oldest cultivated crops. At the same time, this legume is one of the most nutritious foods that exist, ie it contains just under 30 calories per 100g, and on the other hand it is a really rich source of a number of micronutrients, such as iron, potassium, magnesium, calcium, vitamins A, K, C.
1) Green beans have a rich nutritional value
Most studies show that a diet generally based on plant-based foods, such as green beans, is a diet that reduces the risk of obesity, diabetes, heart disease and mortality in general.
Green beans, in addition to being a good source of phosphorus, magnesium, potassium, calcium, iron and vitamins: B9, A K and C, it is also an excellent source of fiber (about 2g per 100g), and also contains protein.
2) Antioxidant and source of chlorophyll
Like all related legumes, green beans contain a certain percentage of antioxidant components, in addition to the aforementioned vitamins A and C, which are the flavonoid antioxidants, as well as lutein, beta-carotene, violaxanthin and neoxanthin. The levels of these of the mentioned components are similar to those of rich antioxidant vegetables, such as carrots, for example. This makes green beans a great food for eye health.
Antioxidants are the body’s defense mechanism against free radicals – harmful components that are constantly produced as metabolic waste in the body and oxidatively damage its various cells and tissues. The body has mechanisms to produce a certain percentage of necessary antioxidants, but still generally depends on the intake. Permanent oxidative damage leads to processes of chronic inflammation or inflammation, which in the long run is one of the main reasons for the development of chronic diseases.
3) Good food for heart health
One serving of cooked green beans contains about 4g of fiber, much of which is soluble. This type of fiber can help lower “bad” LDL cholesterol and total cholesterol.
Green beans can also contribute to a healthier heart by reducing high blood pressure and reducing chronic inflammation (of blood vessels), which in turn is due to the aforementioned antioxidant composition (flavonoids).
4) Great food for healthy bones
Reduced intake of vitamin K and calcium studies have strongly linked it to impaired bone health and easier fragility. Adequate intake of vitamin K and calcium is key to bone metabolism. Green beans are a food that is rich in the mentioned nutrients. In addition, it is rich in vitamin C, protein, magnesium and phosphorus, components that are also important for bone health.
One serving of prepared green beans provides over 20% of the daily requirement for vitamin K and about 5% of the calcium requirement.
However, it should be known that legumes, vegetables and other healthy foods are not only healthy because of specific healthy nutrients, but above all they are healthy as a whole.
A good example of why this is so is the weaker effect of the isolated beneficial components of fresh food, ie the weaker effect of the supplements obtained in relation to the very use of the fresh food from which they are isolated. Of course, supplements are sometimes important, but if you do not have a specific problem with nutrient deficiency, it is better to eat a variety of fresh foods, instead of supplementing regularly.