Green beans are a highly nutritious vegetable, offering a wealth of vitamins and minerals while remaining low in calories.
Research suggests that including them in your diet can benefit heart health, bone strength, weight management, and potentially aid in cancer prevention, among other advantages.
Whether fresh, frozen, or canned, green beans are an excellent way to boost your nutrient intake and support overall well-being.
Health Benefits of Green Beans
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Supports Bone Health: Green beans are rich in Vitamin K, a crucial nutrient for strong bones. Adequate Vitamin K intake helps in the production of proteins essential for bone formation, reducing the risk of osteoporosis. A single serving provides over 20% of your daily Vitamin K needs and a good amount of calcium.
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Aids in Weight Management: With their low-calorie and low-fat content, green beans are ideal for weight management. They are packed with essential vitamins, antioxidants, and fiber, which help you feel full on minimal calories. One cup of cooked green beans contains just 31 calories.
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Promotes Gut and Digestive Health: Green beans are low in FODMAPs, carbohydrates that can cause digestive issues for some individuals, making them suitable for those with IBS or Crohn’s disease. Their fiber content also helps regulate blood sugar and promotes satiety.
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Boosts Heart Health: The high content of folate and potassium in green beans helps regulate blood pressure, while their fiber and protein contribute to healthy cholesterol levels. Soluble fiber, in particular, is effective in lowering “bad” LDL cholesterol. For optimal heart health, consider cooking them with olive oil and opting for fresh over canned varieties to avoid added sodium.
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Supports Eye Health: Green beans are a good source of Vitamins A and C, both vital for maintaining healthy vision. A serving of raw green beans provides about 15% of your daily Vitamin A and up to 25% of your Vitamin C needs. Folate may also help reduce the risk of age-related macular degeneration (AMD).
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Benefits Pregnancy Health: Rich in B vitamins, including folate, riboflavin, and thiamine, green beans are particularly beneficial during pregnancy. A single cup provides about a third of the recommended daily folate intake, which is known to reduce the risk of birth defects like spina bifida.
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Helps Reduce Depression Symptoms: Green beans may help manage depression due to their folate content, which can lower homocysteine levels—a compound linked to mood disturbances. High homocysteine can negatively affect hormones that regulate mood, sleep, and appetite. Some studies suggest that sufficient folate intake, alongside conventional treatments, may help alleviate depression symptoms.
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May Help Prevent Anemia: Green beans contain iron, which is crucial for oxygen transport throughout the body and can help prevent anemia. Incorporating them into your diet can boost iron intake and help ward off iron-deficiency anemia, which can cause fatigue and weakness.
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May Aid in Cancer Prevention: Green beans are rich in antioxidants like chlorophyll, soluble fiber, resistant starch, and phenolic compounds, which may contribute to cancer prevention. Some studies suggest that regular consumption could lower the risk of colon, breast, and prostate cancer, though further research is ongoing.
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