The benefits of green beans provide healthy food intake for the body. Many kinds of nuts that exist put green beans into one of the beans with substances that are very good for health. Green beans are usually made porridge for consumption or made ice which is very refreshing. For vegetarians, green beans are very popular because of the complete nutritional content. What nutritional content is contained in green beans, we will discuss in this article.
Benefits of Green Beans for the Body
Green beans are rich in various important nutrients in the body, here are a number of nutritional content on the benefits of green beans:
1. Rich in fiber
The fiber content in green beans ranges from (9% per 100g RDA). Fiber acts as a laxative and also helps protect the mucous membranes in the colon, such as: papaya benefits. Reduces exposure time to toxic substances and binds to cancer-causing chemicals in the intestines. Adequate amounts of fiber have also been shown to reduce blood cholesterol levels.
2. Vitamin A
In green beans contain a number of vitamin A, in fairly good levels. Promotes healthy antioxidants such as polyphenols, flavonoids, lutein, zeaxanthin and beta carotene as in guava benefits. These compounds act to protect the body from attack by free oxygen-derived radicals and reactive oxygen species (ROS) that play a role in premature aging.
3. Carotenoid substances
The content of carotenoids, Zeaxanthin in food is an important ingredient in nuts. This substance is selectively absorbed into the retina’s macula lutea in the eye, where it functions as a UV filter. Therefore, green beans offer protection in preventing age-related macular disease (ARMD) in the elderly.
4. Essential Minerals
Green beans contain a number of healthy minerals such as iron, calcium, magnesium, manganese, and potassium, which are very important for the body’s metabolism. Manganese is a cofactor for antioxidant enzymes, in very powerful free radicals. Potassium is a substance that is abundant in banana benefits and is an important component of cell and body fluids that help control heart rate and blood pressure.
5. Vitamin B6
Green beans also contain a good number of B vitamins, such as vitamin B6-(pyridoxine), thiamine (vitamin B-1), and vitamin-C. Consume foods rich in vitamin C, such as those found in many fruits and vegetables orange benefitswill help the body develop resistance to infectious agents and ward off the dangers of free radicals.
6. Low in Calories
A cup of raw green beans weighing 100 grams, contains only 31 calories and 2.7 grams of fiber. If you are looking to maintain weight or lose weight, raw green beans can help fill your healthy calorie needs. Because they contain seeds, green beans also have 1.83 grams of protein. Although green beans have a sweet taste, they only contain about 3.26 grams of natural sugar per cup. So that makes green beans quite good as a safe snack for diabetics.
Benefits of Green Beans for Pregnant Women
A woman who is pregnant, must consume foods that are not only good for herself but also good for the development of the fetus. The following are the benefits of green beans, which will be obtained:
7. Folic acid
Folic acid is very important for pregnant women. Compounds in these nuts, can develop the nervous system and prevent brain damage or defects in the baby. Consuming green beans is highly recommended during pregnancy to breastfeeding to increase folic acid, in order to avoid unwanted things in the future.
8. Protein and Carbohydrates
In nuts such as green beans, a very high source of protein which is needed to avoid the risk of birth defects. Complex carbohydrates in green beans provide strength to pregnant women so they don’t get tired easily.
The growth of bone density is very good for the baby-to-be. The content of phosphorus and calcium helps its growth and of course strengthens the bones of pregnant women.
10. Vitamins B1 and B2
The benefits of green beans are also a source of vitamins B1 and B2, which optimize protein absorption to prevent defects in the fetal nerves and fetal growth itself.
In general, from the nutritional content, we can summarize the benefits of green beans for our health as follows.
- Prevent heart disease (fiber)
- Maintain healthy skin (fiber)
- Prevent intestinal polyps (fiber)
- Prevent hemorrhoids (fiber)
- Regulate sugar (fiber) levels
- Lowers cholesterol (fiber)
- Lowers the risk of developing diabetes (fiber)
- Source of energy (fiber)
- Prevents cancer (fiber)
- Helps prevent premature aging (Vitamin A)
- Good for eyes (Vitamin A)
- As an antioxidant (Vitamin A)
- Prevents macular disease (Carotenoids)
- Controls heart rate and blood (Essential Minerals)
- Fights Free Radicals (Vitamin B6)
- Fetal intelligence (folic acid)
- Prevents fetal defects (folic acid)
- Good for pregnant women (folic acid)
- Fetal growth (folic acid)
- Bone (calcium)
- teeth (calcium)
- So that pregnant women do not get tired easily (protein)
How to Cook Healthy Green Beans
As happens in the process of cooking green natural foods, boiling green beans will deplete some of the important nutrients in them, especially minerals and vitamin C. Every 100 gram serving of raw green beans has about the same amount of protein, B vitamins and vitamin A and E. However, after going through the boiling process, the green beans lose 30% of the potassium, iron and magnesium, and 20 percent of the vitamin C content in them.
It is highly recommended to boil mung beans in a not too long time, to avoid the release of these important mung bean nutrients.
Health Risks In Green Beans
Green beans contain oxalic acid, a naturally occurring substance found in some vegetables that can crystallize as oxalate or stones in the urinary tract in some people. In some people who have a history of stones in the urinary tract, it is advisable not to eat vegetables such as green beans. Therefore, water intake is highly recommended to maintain normal urine output, because: benefits of water in the body will minimize the risk of stone formation.