Healthy of Iife: benefits of green beans

Senin, 07 Juni 2010

benefits of green beans

Green bean or Phaseolus aureus originating from families Leguminoseae aka legumes. As one food that is eaten by the people of Indonesia in general, ranging from a variety of small snacks, congee, until the compote. In addition to the savory and delicious taste, green beans and kecambahnya has many benefits for health.
Thousand Benefits of Green Peas
Mung bean protein is high, as much as 24%. In the menu of everyday society, beans are the best alternative source of vegetable protein. Traditionally, pregnant mothers are often advised to eat green beans infants born has bushy hair. Growth of body cells including hair cells requires good nutrition, especially protein, and because the green beans are rich in protein so the desire to have a thick-haired baby will materialize.


See the table below for in depth analysis of nutrients:

Green beans (Phaseolus vulgaris), Raw,
Nutritive value per 100 g.
(Source: USDA National Nutrient data base)
PrincipleNutrient ValuePercentage of RDA
Energy31 Kcal1.5%
Carbohydrates7.13 g5.5%
Protein1.82 g3%
Total Fat0.34 g1%
Cholesterol0 mg0%
Dietary Fiber3.4 g9%
Vitamins
Folates37 µg9%
Niacin0.752 mg5%
Pantothenic acid0.094 mg2%
Pyridoxine0.074 mg5.5%
Riboflavin0.105 mg8%
Thiamin0.084 mg7%
Vitamin A690 IU23%
Vitamin C16.3 mg27%
Vitamin K14.4 µg12%
Electrolytes
Sodium6 mg0.4%
Potassium209 mg5.5%
Minerals
Calcium37 mg3.7%
Iron1.04 mg13%
Magnesium25 mg6%
Manganese0.214 mg9%
Phosphorus38 mg6%
Zinc0.24 mg2%
Phyto-nutrients
Carotene-ß379 µg--
Carotene-α69 µg--
Lutein-zeaxanthin640 µg--

Selection and storage

green beans
Raw fresh green beans, also called assnap beans or French beans, should be tender, long, stiff, but flexible and give snap sound when broken. Buy them from organic stores for their rich “beany” flavor.
Avoid limp or overly matured beans with tough skin.
To store, place them in a perforated plastic bag and keep inside the refrigerator set at high relative humidity. They keep well for up to a week.

Preparation and serving methods

Wash raw beans in cold water. Just before using, remove the strings and trim the ends.
Here are some serving tips:
  • Green beans are among the most-favored vegetable items in stir-fry, stews, grilled-salads, Steamed along with carrotscauliflowerpeas,tomato...etc.
  • They mix well with cheese, nuts, mushroom, seafood, meat, etc.
  • In Asian region, they are used in curries, soups, stir-fry with rice (rice pilaf) etc.