Vegetables are loaded with fiber, vitamins, minerals, and antioxidants and as such make up an essential part of a healthy diet. They come in various types, such as Leafy greens (lettuce, spinach, and silver beat), Cruciferous (cabbage, cauliflower, broccoli, and brussels sprout), Allium (onion, garlic, and shallot), Root (potato, sweet potato, yam), Marrow (pumpkin, zucchini, cucumber), Edible plant stems (celery and asparagus), Legumes (peas, green beans, beans, lentils, soybeans) and Peppers (bell pepper, chili pepper, paprika, jalapeno). According to a recent study there are a total of 1097 vegetable species, with thousands of different varieties of vegetables, and many different uses and growth forms cultivated worldwide.
Green beans are vegetables with high nutritional value, nice in flavor and texture, and very affordable. They fall in the middle of the EWG list of dirty produce, but if you soak them in a solution of bicarb soda, you can remove most residues from the pesticides, dirt, and bacteria and get a satisfactory product quality.
Green beans are rich in vitamins A, C, B6, B9, and K, and fiber. They also contain a good amount of calcium, silicon, iron, manganese, potassium, and copper, which makes them important for maintaining strong and healthy bones. They are low in calories and fat, so they are a great addition to all diet plans. Green beans have a low GI, which makes them suitable for diabetics.
Health benefits of green beans include:
- Improves heart health – They contain high levels of flavonoids that can help reduce the risk of heart diseases;
- Keeps digestive system healthy – they have a large amount of fiber that are beneficial for intestinal health;
- Repair cell damage – They are full of antioxidants that fight free radicals in the body and reduce cell damage;
- Promote bone health – They contain a good amount of calcium and vitamin K that support strong bones;
- May support brain function – They contain vitamin B which can lower the levels of homocysteine in the blood. High levels of homocysteine can impair cognitive function.
There are a number of ways to prepare your green beans, from eating row, to steaming, cooking, frying, or baking.
The easiest way to prepare green beans is to boil or steam them. To do so, rinse the beans well and trim the ends. You can throw in a pot of boiling, salted water, or steam them. Cook for about five minutes or until they turn bright green. Remove from heat and add lemon, olive oil, and a pinch of Himalayan salt to taste. You can also add green beans to your favorite recipe or add them to a salad, pasta, or stir fry.
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➥ DISCLAIMER: This post is not intended to replace medical treatment. The information provided is for educational purposes only and does not constitute medical advice.