Green beans, also referred to as string beans, once had a fibrous string that ran down the length of the bean but is seldom seen in modern varieties. This bright green crunchy vegetable is in season, and at its freshest, in summer but is available frozen year-round, according to the California Department of public health. A colorful addition to any dinner plate, green beans are not just pretty -- they pack a powerful nutrition punch.
Description
Green beans are also known as string beans or snap beans. They are about 4 inches in length, emerald green in color and slightly pointed at the end. Fresh green beans have a satisfying crunch when raw. They are in the same family as shell beans, such as pinto, black and kidney beans. Unlike these beans, you can eat an entire green bean, including the pod and seed.
The Basics
A 125 g or 1 cup serving of green beans, cooked, provides 44 calories, 2.5 g of protein, 10 g of carbohydrates, 0 g of fat, 4 g of dietary fiber and 1.25 mg of sodium. This fat-free green vegetable is rich in many vitamins and minerals, including vitamins C and K, folate, potassium and manganese, according to the website NutritionValue. In addition, they are a food source of several carotenoids, which is a form of vitamin A found in fruits and vegetables that act as antioxidants. Carotenoids in green beans include beta-carotene, lutein and zeaxanthin.
Vitamin and Mineral Highlights
A 1 cup serving of cooked green beans, or 125 g, provides 875 IU of vitamin A, or 17 percent of the recommended daily value or DV; 12.1 mg of vitamin C, or 20 percent of the DV; 41.3 mcg of folate, or 10 percent of the DV; and 373 mg of potassium, or 10 percent of the DV and 18.5 percent of the DV for manganese. According to the U.S. Department of Agriculture, American adults do not consume enough vitamin A, in the form of carotenoids, vitamin C, potassium or dietary fiber; children and adolescents fall short on dietary fiber and potassium, and older adults do not consume enough folate-rich foods -- making green beans an excellent choice.
Anti-Cancer Benefits
Vitamin C, in conjunction with the carotenoids, help to support the immune system and prevent cellular damage caused by free radicals. Free radicals are molecules that, when exposed to oxygen, damage DNA. Folate may help prevent DNA damage and cellular mutation as well. According to the National Cancer Institute, populations that consume diets rich in fruits and vegetables have a lower cancer risk, in part, due to their high carotenoid, vitamin A and C content. This protective benefit is particularly pronounced for cancers of the lung, gastrointestinal tract, breast, oral cavity, pancreas, uterine cervix, and ovary. Green beans are rich in all of these protective nutrients.
Serving Suggestions
Eating 1 cup of green beans meets nearly half of your vegetable requirement for the day. Enjoy this low-calorie vegetable raw or cooked, hot or cold. They are a key ingredient for a cold French salad called Salad Nicoise. This salad also contains tuna fish and potatoes, two other healthy foods. For a tasty side dish, sauté green beans with shiitake mushrooms in olive oil. For your holiday dinner, prepare the classic dish green beans almondine or roast them with red bell peppers, garlic, olive oil and fresh herbs.
References
- California Department of Public Health: Harvest of the Month: Green Beans
- NutritionValue: Beans, Snap, Green, Cooked, Boiled, Drained, Without Salt
- U.S. Department of Agriculture: Dietary Guidelines for Americans--Adequate Nutrients Within Calorie Needs
- National Cancer Institute: Diet and Cancer Risk
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