Beans: 5 reasons to see them on your plate more often

Green beans are extremely beneficial for the body. Beans, in addition to the famous dish lobio (with oil dressing), can be added to salad, rice, pasta, or baked in the oven.

It is actually very tasty and healthy, and has such advantages as, for example:

1. Green beans are “good for your figure.” Beans, containing only 32 calories per 100 grams, are a good diet option as long as you don’t overload the dish with oil (including when cooking). In addition, fiber makes you feel full, so you won’t be hungry in the coming hours.
2. Beans are good for bones due to their high vitamin K content. When consumed regularly in sufficient quantities, the vegetable helps improve bone health, calcium absorption and reduce its excretion in urine. Note that from 1 cup of green beans we get almost 20% of the daily requirement for vitamin K, as well as 4% of calcium.
3. Beans have anti-cancer properties. Thanks to chlorophyll, which helps transport oxygen in the body and protect against disease, it acts against cancer and other diseases. In fact, if you roast the green pods next to your grilled meat, they will reduce the carcinogenic effects of heterocyclic amines that form when barbecuing.
4. Beans are good against depression. This property is due to folic acid, which, when present in sufficient quantities in the body, prevents excess homocysteine ​​in the body, which can affect the production of hormones such as serotonin, dopamine, norepinephrine, which make us feel good.
5. Beans promote… fertility. The iron contained in beans promotes fertility in women of reproductive age, and the folic acid they contain is essential for pregnant women to protect the fetus.

The quantitative content of a particular substance in green beans varies, depending on the degree of freshness and method of storage of the product. The environmental features of the place where the crop grows and the agrotechnical means used for its cultivation are also important:

Calorie content

• 23 Kcal.

Energy value

• proteins – 2.5 g;
• fats – 0.3 g;
• carbohydrates – 3 g.

Chemical composition

• water – 90 g;
• dietary fiber – 3.4 g;
• ash – 0.7 g.

Vitamins

• B1 – 0.1 mg;
• B2– 0.2 mg;
• B4 – 15.3 mg;
• B5 – 0.2 mg;
• B6 – 0.16 mg;
• B9 – 36 mcg;
• C – 20 mg;
• E – 0.3 mg;
• K – 14.4 mcg;
• PP – 0.9 µg;
• A – 0.4 mcg.

Minerals

• calcium – 65 mg;
• potassium – 260 mg;
• magnesium – 26 mg;
• sodium – 2 mg;
• selenium – 0.6 mcg;
• phosphorus – 44 mg;
• iron – 1.1 mg;
• manganese – 0.21 mg;
• zinc – 0.24 mg.

Bioactive substances

• starch;
• dextrins;
• niacin;
• Omega 3.6 fatty acids.

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