Research shows that regularly consuming green beans is associated with improved metabolism and reduced risk of certain chronic diseases.

Green beans and blood pressure

One of the key elements in green beans is potassium, which plays an important role in regulating blood pressure. Potassium acts as a natural vasodilator, meaning it widens blood vessels and reduces pressure on artery walls. According to the U.S. National Institutes of Health (NIH), adults need approximately 2600 mg (women) to 3400 mg (men) of potassium daily. One cup (about 125 grams) of cooked green beans contains around 200 mg of potassium, which means that regular consumption can contribute to a better balance of this important mineral in the body.

Additionally, green beans also contain magnesium, which helps in relaxing blood vessels and contributes to preventing hypertension (high blood pressure). Studies published in the Journal of the American Heart Association have shown that sufficient magnesium intake can reduce the risk of hypertension, thereby reducing the chances of cardiovascular diseases.

Antioxidant properties of green beans

One of the most powerful antioxidants produced by our body is superoxide dismutase (SOD). This enzyme neutralizes harmful free radicals associated with aging and numerous diseases such as cancer, cardiovascular diseases, and neurodegenerative disorders. Green beans contain manganese, a mineral essential for the functioning of this enzyme. According to the U.S. Department of Agriculture (USDA), one cup of green beans contains about 0.2 mg of manganese, representing approximately 10% of the recommended daily intake.

In addition to manganese, green beans also contain vitamin C, which acts as a strong antioxidant and supports the immune system. One cup of cooked green beans provides around 12 mg of vitamin C, which is approximately 13% of the recommended daily intake for adults.

Strengthening bones and metabolism

Calcium, found in green beans, is crucial for bone health. Although vegetables are not the primary source of calcium, they can still contribute to daily calcium requirements. According to USDA, one cup of green beans contains about 37 mg of calcium, which helps in maintaining strong bones and preventing osteoporosis.

Furthermore, green beans contain fiber, which contributes to a healthy digestive system and improves metabolism. Dietary fibers help in regulating blood sugar levels, which is especially beneficial for people with type 2 diabetes. A study published in the American Journal of Clinical Nutrition has shown that dietary fibers reduce the risk of obesity, heart diseases, and diabetes.

Green beans are a simple yet highly nutritious vegetable that offers numerous health benefits. With its potassium content helping in regulating blood pressure, manganese and vitamin C acting as powerful antioxidants, calcium strengthening bones, and fiber improving digestion and metabolism, green beans are an excellent choice to support your body with nutrients contributing to health.