Nutritional breakdown of green beans

healthydailymail.com According to the USDA National Nutrient Database, one cup of fresh green beans (about 100 grams) contains 31 calories, 0 grams of fat, 7 grams of carbohydrate, 3 grams of fiber, 3 grams of sugar and 2 grams of protein. 

Green beans are a rich source of vitamins A, C and K and also contain folate, thiamin, riboflavin, iron, magnesium and potassium. 

Possible health benefits of consuming green beans

Consuming fruits and vegetables of all kinds has long been associated with a reduced risk of many adverse health conditions. Many studies have suggested that increasing consumption of plant foods like green beans decreases the risk of obesity, diabetes, heart disease and overall mortality while promoting a healthy complexion, increased energy and overall lower weight. 

Cancer

Green beans contain a high amount of chlorophyll, which can block the carcinogenic effects of heterocyclic amines generated when grilling meats at a high temperature. If you tend to like your grilled foods charred, make sure to pair them with green vegetables to decrease your risk. 

Fertility

For women of child-bearing age, consuming more iron from plant sources such as spinach, beans, pumpkin and green beans appears to promote fertility, according Harvard Medical School's Harvard Health Publications. Adequate folic acid intake is also needed for pregnant women in order to protect their infants against neural tube defects. One cup of green beans provides approximately 10% of daily folic acid needs and 6% of iron. 

Depression

Meeting your daily folate needs may also help with depression. Adequate folate consumption can prevent an excess of homocysteine in the body, which prevents blood and other nutrients from reaching the brain. Excess homocysteine can interfere with the production of the feel-good hormones serotonin, dopamine, and norepinephrine, which regulate mood, sleep and even appetite. 

Bone health

Low intakes of vitamin K have been associated with a higher risk for bone fracture. Adequate vitamin K consumption improves bone health by acting as a modifier of bone matrix proteins, improving calcium absorption and reducing urinary excretion of calcium. 

One cup of green beans provides 14.4 micrograms of vitamin K (almost 20% of daily need) as well as 4% of calcium. 

It is important to remember that it is not the individual vitamins, minerals or antioxidants alone that make vegetables like green beans such an important part of our diet. It has been proven time and again that isolating these healthful nutrients in supplement form will not provide the same outcomes.