How Green Beans Can Boost Your Health
Green beans — we may be small, but we’re loaded with health benefits. These nutrient-packed green beans have become the low-calorie and healthy choice of fitness buffs everywhere. They provide your body with vitamins and minerals without gaining weight. If you are not already convinced, here are a few more reasons why you need to add green beans to your diet:
Excellent Source of Vitamins and Minerals
Green beans contain several essential vitamins and minerals. Out of all the vitamins they contain, the two most important ones to mention are vitamin A and C. Vitamin A is not the name of a single vitamin, but it is a group of compounds called retinoids. Vitamin A plays an important role in strengthening your immune health, improving your vision, and improving reproductive health. Vitamin C is an antioxidant that boosts your immune system, produces collagen, and protects your skin from oxidative damage and stress. It is also made up of wonderful minerals such as calcium, iron, manganese, potassium, phosphorus, and zinc. These essential minerals support your metabolism, bone health and promote wound healing.
Contain Immune System Boosting Antioxidants
Green beans are also rich in antioxidants that boost your immune system. Your body needs as much of them as they can get, as they hunt down free radicals and eliminate them from your system before they can make you sick or cause tissue damage. Green Beans also contain flavonoids, which contain anti-inflammatory antioxidants such as kaempferol, quercetin, epicatechin, and catechin.
Aid in Weight Loss
Green beans contain 28 calories per serving, making it an ideal choice for people trying to lose weight. They will also keep you feeling full for longer, as they contain 12% of fiber — that is your total daily recommendation of fiber. So, if you are trying to beat the cravings, add green beans to your diet. Other benefits of eating green beans include regulating your blood sugar levels, removing toxins from your body, cleansing your intestines, and reducing bloating.
Increase Your Energy Levels
If the low calories and fiber aren’t enough, green beans will give you the energy you need to prolong your workout. In comparison to spinach, they contain twice the amount of iron. Iron is an important part of red blood cells, which function to transport oxygen from your lungs to your cells throughout your body. For people who are low on energy or have a low metabolism, green beans are the perfect vegetable to add to your diet.
Improve Your Skin, Hair, and Nails
Not only will you lose weight by eating green beans, but you will also be improving the texture and health of your skin, hair, and nails. Green beans contain a type of silicon that your body can absorb easily. They will help in the development of healthy connective tissues, boost your skin health, and strengthen your nails.
You can lightly fry, bake, or steam green beans. Just add salt and pepper on top of them and enjoy them with your healthy meal. Here are a few ways we like to prepare them:
Honey Mustard Glaze Green Beans
2 pounds green beans trimmed
3 tablespoons mustard seeds
1/3 cup honey
1/3 cup rice vinegar
- Bring a large saucepan of lightly salted water to a boil. Drop in the green beans and cook, uncovered, 5 to 7 minutes or until tender but still crisp. Drain. (Can be made ahead to this point. Rinse with cold water to stop the cooking. Place in a resealable plastic bag and refrigerate.)
- Dry the saucepan and return it to the stove. Toast the mustard seeds over low heat just until they pop, about 1 minute, stirring to prevent scorching. Add the honey and vinegar and cook until the sauce boils and becomes syrupy. Add the green beans and toss.
- To fake it…and save 15 minutes: Thaw three 9-ounce packages frozen whole green beans under warm running water. Place in a skillet with 1/2 cup bottled honey-mustard salad dressing. Over medium heat, toss until heated through, adding more dressing if necessary to lightly coat all the green beans. Total time: 5 minutes.
(Makes 8 servings)
Calcium 69mg, Calories 99, Carbohydrate 22g, Cholesterol 0mg, Fat 1g, Fiber 4g, Iron 1mg, Protein 3mg, Sat fat 0g, Sodium 2mg
Mustard & Onion Green Beans
1/2 small red onion, cut into thin rings and separated
2 tablespoons all-purpose flour
kosher salt and black pepper
2 1/2 tablespoons olive oil
8 ounces button mushrooms, sliced
1 cup 1 percent milk
1 pound frozen green beans, thawed
- In a bowl, toss the onion with 1 tablespoon of the flour and ¼ teaspoon salt. Heat 1½ tablespoons of the oil in a large skillet over medium-high heat. Cook the onion, stirring, until golden brown, 1 to 2 minutes; transfer to a plate.
- Wipe out the skillet and heat the remaining tablespoon of oil over medium-high heat. Cook mushrooms, stirring, until tender, 5 to 6 minutes.
- Reduce heat to medium. Sprinkle the remaining tablespoon of flour over the mushrooms and cook, stirring, for 1 minute. Add the milk and ¼ teaspoon each salt and pepper. Simmer, stirring, until mixture begins to thicken, 1 to 2 minutes. Add green beans and cook until heated through 3 to 4 minutes. Top with the onions.
(Makes 4 servings)
Calories 143, Protein 5g, Carbohydrate 16g, Sugar 5g, Fiber 3g, Fat 6g, Sat fat 1g, Sodium 271mg, Cholesterol 3mg
Looking for more exciting ways to add green beans to your diet? Order Leos Meals and get all your veggies prepared by a certified chef!