Juicy and full of nutrients
Green beans, also known as pods or ejotes, are a staple in many international cuisines. Not only does this vegetable excel in flavor and adaptability in various recipes, but it is also loaded with vital nutrients that offer multiple health benefits. Below, we share why green beans deserve a place in your daily diet.
Rich in essential nutrients
Just one cup of cooked green beans is enough to provide a generous amount of essential vitamins and minerals. These include vitamin K, essential for blood clotting; vitamin C, known to strengthen the immune system; vitamin A, beneficial for vision; folic acid, important in the formation of new cells, and manganese, a key mineral in regulating metabolism.
Source of dietary fiber
Dietary fiber is crucial to keeping the digestive system in optimal condition. Green beans are abundant in fiber, which helps prevent digestive problems such as constipation and promotes healthy digestion. In addition, fiber plays an important role in regulating blood sugar levels and reducing LDL cholesterol, known as ‘bad cholesterol’, thus promoting cardiovascular health.
Low in calories
For those who want to control their weight, green beans are an excellent option due to their low calorie content. This vegetable can be consumed in large quantities without adding many calories to the daily diet. Its high percentage of water also contributes to the feeling of satiety, helping to reduce the intake of less nutritious foods.
Powerful antioxidants
Green beans are packed with antioxidants, such as flavonoids and carotenoids, which help fight oxidative damage in the body. Antioxidants are essential for protecting cells from free radicals, thereby reducing the risk of chronic diseases, such as cancer and heart disease, and helping to prevent premature aging.
Advantages for cardiovascular health
The potassium content in green beans is beneficial for the heart. This mineral helps regulate blood pressure, counteracting the negative effects of sodium on the body. Eating foods rich in potassium can lower hypertension and reduce the risk of stroke. Additionally, the fiber present in green beans contributes to cardiovascular health by reducing blood cholesterol levels.
Improves bone health
The vitamin K in green beans is essential for bone health. This nutrient is essential for blood clotting and plays a crucial role in bone metabolism. Adequate vitamin K intake can increase bone density and reduce the risk of fractures, especially in older people.
Immune system support
Thanks to their vitamin C content, green beans help strengthen the immune system. Vitamin C is known for its ability to stimulate the production of white blood cells, essential for fighting infections and diseases. Including green beans in your diet can be an effective way to support immune health and protect the body against pathogens.
Versatility in the kitchen
In addition to their nutritional benefits, green beans are incredibly versatile when it comes to cooking. They can be steamed, sautéed, boiled, or even eaten raw in salads. Their mild flavor and crunchy texture make them the perfect complement to a wide variety of dishes, from soups and stews to main courses and side dishes.
Conclusion
Green beans are a nutritious and accessible superfood that offers a wide range of health benefits. Incorporating them regularly into your diet can improve digestive, cardiovascular and bone health, as well as strengthening your immune system. Whether as a main dish or as part of a more elaborate recipe, green beans are a valuable addition to any balanced diet.
