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Green beans, both yellow and green, are a source of vitamins and nutrients. It is especially recommended for diabetics and pregnant women. What are the properties and nutritional values ​​of asparagus? How many calories does it have?

Green beansis a variety of regular beans. Itspropertiesandnutritional values ​​ have already been appreciated in Central and South America, where it has been grown for over 7,000 years.

Green beans were brought to Europe by Spanish sailors and by the end of the 16th century it became a popular vegetable in France. Today, it is grown in almost all countries of the world, mainly in Asia, such as China, Indonesia and India.

Green beans - yellow or green?

There are two varieties of green beans in Poland: yellow, which is characterized by a creamy, delicate taste, and green, which is more distinct in taste.

What else is the difference between the two varieties of asparagus? Green contains more vitamin A and folic acid than yellow bean pods, so it is recommended for pregnant women, people with diabetes and those with iron deficiency. Yellow asparagus, on the other hand, is richer in potassium and phosphorus.

Green beans - properties

  • Has anti-cancer effect

Green beans are rich in vitamin C, E and A, which in beans is mainly in the form of beta-carotene, i.e. provitamin A.

In addition, they contain powerful antioxidants - flavonoids. Thanks to this, they protect the body against the harmful effects of free radicals, and thus delay the aging process of the skin and reduce the risk of developing cancer.

  • Aids digestion

Green beans are rich in fiber that supports digestive processes, so anyone who struggles with constipation, for example, can include beans in their diet.

In addition, the high manganese content helps the body to absorb nutrients from the food efficiently, such as vitamins B and E and magnesium. In addition, Asparagus contains vitamin C and beta-carotene, which reduce the risk of colon cancer.

Unfortunately, beans cause flatulence, which is why obese people and suffering from digestive system diseases do notshould eat it too often.

  • Lowers cholesterol

Potassium, folic acid, antioxidants, vitamin B6, magnesium and riboflavin contained in the beans effectively support the cardiovascular system, e.g. they lower high blood pressure and prevent strokes.

In addition, regular consumption of beans helps to lower levels of bad cholesterol, especially triglycerides, which prevents atherosclerosis and heart attacks.

  • Strengthens the immune system

Due to the content of vitamin C, asparagus strengthens the immune system, which is the body's first line of defense against most diseases, including cancer.

In addition, fresh beans contain agglutinin, which plays an important role in building the body's immunity.

  • Supports the treatment of arthritis

Boiled bean pods have a diuretic effect and accelerate the removal of uric acid from the body, thanks to which they support the treatment of arthritis, i.e. gout, as well as kidney and bladder diseases. In addition, Asparagus stimulates the proper flow of urine, which in turn helps the body get rid of toxins from the body faster.

  • Eases symptoms of PMS and menopause

Vitamin K helps to stimulate blood clotting, which is why the beans reduce bleeding during menstruation. It can also help fight premenstrual syndrome (PMS) and relieve symptoms, such as irritability and frequent mood changes.

In addition, beans contain a compound similar in structure to female hormones that lower the frequency of hot flashes that occur during menopause.

  • Supports weight loss

100 g green beans contain only 31 kcal. All because it is 90% water. In addition, it is a rich source of potassium, which increases the excretion of toxins from the body.

  • Recommended for children and pregnant women

Vitamin K increases the absorption of calcium, which prevents loss of bone density. In addition, the protein of beans has a composition similar to the protein found in meat, so it can replace poultry or beef, e.g. in the diet of a small child who needs a balanced diet to grow he althily.

Asparagus, especially the green variety, is rich in folic acid. Therefore, it prevents the formation of neural tube defects.

Green beans and diabetes

Asparagus has a low glycemic index (IG 15). Protein contained in asparagus helps to control blood sugar levels, which is why eating it is very mucha slow rise in sugar levels, and hence - no large amounts of insulin are needed to process it.

These properties are especially important in the early stages of the disease.

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Green beans - calories and nutritional values ​​

Nutritional values ​​(per 100 g)

Energy - 31 kcal Total protein - 1.83 g Fat - 0.22 g Carbohydrates - 6.97 g (including simple sugars 3.26) Fiber - 2.7 gVitaminsVitamin C - 12.2 mg Thiamine - 0.082 mg Riboflavin - 0.104 mg Niacin - 0.734 mg Vitamin B6 - 0.141 mg Folates - 33 µg Vitamin A - 690 IU Vitamin E - 0.41 mg Vitamin K - 43.0 µgMineralsCalcium - 37 mg Iron - 1.03 mg Magnesium - 25 mg Phosphorus - 38 mg Potassium - 211 mg Sodium - 6 mg Zinc - 0.24 mg Data source: USDA National Nutrient Database for Standard Reference

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Important

You should not eat raw green beans because it contains a phase - a toxic plant protein (toxalbumin) that is only neutralized during cooking.

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