Green beans are popular all over the United States. But are they good for you? In today’s post, we explain why green beans are good for you and provide an overview of some interesting nutrition facts about this legume.
Green Beans Are High in Vitamins C and K
The short, simple answer is yes, green beans are generally good for you (to see the exceptions, take a look at the “Some Things To Keep in Mind” section below).
One of the main reasons why you should include green beans in your diet is that they are a good source of vitamins C and K.
A 125-gram serving of green beans contains 12.1 mg of Vitamin C (equivalent to 20% of DV) and 20.0 mcg of vitamin K (equivalent to 25% of DV).
Vitamin C is essential to the growth and repair of body tissues like cartilage, bones, and vessels. For its part, vitamin K promotes blood clotting and bone health.
Other nutrients found in green beans include:
- Vitamin A: 875 IU, 17% of DV
- Vitamin E: 0.6 mg, 3% of DV
- Thiamin: 0.1 mg, 6% of DV
- Riboflavin: 0.1 mg, 7% of DV
- Niacin: 0.8 mg, 4% of DV
- Vitamin B6: 0.1 mg, 3% of DV
- Folate: 41.3 mcg, 10% of DV
- Pantothenic acid: 0.1 mg, 1% of DV
Green Beans Are Rich in Manganese, Calcium, and Iron
In addition to vitamins, green beans are also rich in minerals.
125 grams of green beans contain 0.4 mg of manganese (18% of DV), 55 mg of calcium (5% of DV), and 0.8 mg of iron (5% of DV).
Manganese plays a key role in body functions such as tissue formation and the production of sex hormones. Calcium, on the other hand, is well known for its essential contribution to bone health as well as other processes, such as the regulation of nerve and muscle function.
Finally, our bodies use iron to produce hemoglobin, the protein responsible for carrying oxygen to tissues.
Green beans also contain other minerals such as:
- Magnesium: 22.5 mg, 6% of DV
- Phosphorus: 36.2 mg, 4% of DV
- Potassium: 183 mg, 5% of DV
- Zinc: 0.3 mg, 2% of DV
- Copper: 0.1 mg, 4% of DV
Some Things to Keep in Mind
In almost every case, green beans are a smart addition to your diet. However, you should be careful in the following situations;
- The vitamin K contained in green beans can interfere with some blood thinners. If you plan to increase your consumption of green beans (or any other food rich in vitamin K), talk to your physician before making any changes to your diet.
- Green beans contain lectins, which can cause problems during digestion. Cooking processes like boiling or stewing can get rid of most lecties.
- Phytic acids are also present in green beans. These compounds can impair the absorption of minerals such as zinc, iron, or calcium. While this isn’t a danger for most people, you must speak with your doctor before adding green beans to your diet if you have a mineral deficiency.
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