Useful Properties Of Green Beans

Green beans, or asparagus beans, help fight aging processes, strengthen the reproductive and immune systems, are rich in vitamins. The release of the TV program "Live well" with Olena Malysheva online - about the useful properties of green beans. VIDEO

Green beans, or asparagus beans, help fight aging processes, strengthen the reproductive and immune systems, are rich in vitamins.

History of string beans

Pod beans, it is also called asparagus beans and green pod beans, together with other varieties of beans that are familiar to us, belongs to the type of "common beans". The common bean comes from its ancestor, the bean from Peru. Beans spread throughout Central and South America thanks to the migrations of Indian tribes. And beans were brought to Europe by Spanish travelers in the 16th century, who were returning from the New World. Beans spread across Europe and Asia thanks to Spanish and Portuguese traders. Beans came to the territory of Kyivan Rus from Europe and were called "French beans" for a long time. Today, beans are widespread in all countries of the world. Asparagus beans are grown in Argentina, China, France, Egypt, Indonesia, India, Iraq, Italy, Mexico, Spain, and the USA.

Nutritional value of green beans

 

Beans are a low-calorie product (31 kcal per 100g), do not contain fat with a high content of saturated fatty acids.

Green beans contain many vitamins: vitamins A, C, K, magnesium, iron, potassium, folic acid, magnesium and thiamin.

• Beans are a rich source of dietary (food) fiber (9% per 100g), which acts as a laxative and helps protect the mucous membrane of the colon by quickly removing toxic substances. Also, when consuming a sufficient amount of fiber, the level of cholesterol in the blood decreases. Kidney beans are especially recommended for diabetics, because thanks to the fiber, the blood sugar level remains normal.
• Green beans contain silicon, a mineral that helps strengthen connective tissues and bones.
• Beans contain a high level of vitamin A, and antioxidants: lutein, zeaxanthin, and beta-carotene contribute to health. All these components contribute to the fact that green beans act as a protective agent against free radicals. Namely, free radicals are the cause of aging, the appearance of wrinkles and the appearance of various age-related diseases.
• Zeaxanthin is an important food carotenoid that is part of green beans and is selectively absorbed by the macula of the retina, which protects the eyes from the harmful effects of the sun's ultraviolet rays. Thanks to zeaxanthin, green beans prevent the appearance of spots on the cornea of ​​the eye in older people.
• Green beans are a rich source of folic acid salt, which is the main component of DNA synthesis and the process of cell division. It is very important to include green beans in the diet during pregnancy, because the folic acid salt helps prevent neural tube defects (congenital pathology due to folic acid deficiency).
• Also, green beans are rich in vitamins B6 (pyridoxine), thiamin (vitamin B1), and vitamin C. The use of these vitamins helps the body fight against infectious agents and protects against harmful free radicals.
• The composition of green beans includes iron, potassium, calcium, magnesium, manganese, which are so important in the processes of metabolism in the body.
• As recent studies show, regular consumption of green beans helps reduce the frequency of migraines, and beans strengthen the human immune and reproductive systems.

How to choose and store green beans

 

The release of the TV program "Life is great!" with Olena Malysheva - about the useful properties of green beans

Beans are sold fresh, frozen and canned. Fresh bean fruits should be long and elastic, but at the same time quite flexible. When the pod is broken, a ringing crack should be heard. Do not buy overripe green beans with hard skins. Fresh green beans can be stored for no more than a week.

On the shelves of our stores, you can often find frozen green beans, which absolutely do not lose their nutritional value. When buying frozen beans, you should pay attention to the fact that the beans inside the package are not lumpy and do not feel "snow", this indicates that the beans have been repeatedly thawed.

How to cook beans

Raw green beans cannot be eaten, because they contain pheasin, which can have a poisonous effect on the body. Therefore, raw green beans must be subjected to heat treatment in order to get rid of the harmful substance feazine.

Fresh string beans should be washed under running water to get rid of dirt and sand, then cut off the tails on the pods and throw them into boiling water. Boil fresh green beans for no more than 5 minutes, otherwise they will boil, lose all useful substances and become indistinct in color.

Frozen beans should be boiled for no more than 4 minutes after boiling in salted water. The beans should remain firm but not crunchy. As soon as the green beans are cooked, they need to be sent under cold (you can ice) water to preserve the color.

Beans can be eaten as a side dish (instead of potatoes or pasta), as a separate dish (by simply adding spices and sauce), or as one of the components of a salad (mixed with tomatoes, cucumbers, poured with mayonnaise).

The composition of 125 g of boiled green beans

• vitamin K - 22%,
• manganese - 18%,
• vitamin C – 16.1%,
• fiber - 16%,
• folic acid salt - 10.3%,
• vitamin B2 – 9.2%,
• zinc – 7.7%,
• vitamin B1 -7.5%,
• chromium - 5.8%,
• magnesium – 5.6%,
• calcium - 5.5%,
• potassium – 5.2%,
• phosphorus 5.1%,
• vitamin B4 – 4.9%,
• vitamin A - 4.8%,
• vitamin B3 – 4.8%,
• protein - 4.7%,
• omega-3 polyunsaturated fatty acids - 4.5%,
• iron - 4.5%,
• vitamin B6 – 4.1%,
• vitamin E - 3.7%.