9 Benefits Of Green Beans

Green beans are a highly nutritious vegetable, packed with essential vitamins and minerals while being low in calories.

Studies suggest that incorporating them into your diet may support heart health, bone strength, weight management, cancer prevention, and more.

Whether fresh, frozen, or canned, adding green beans to your meals is a great way to boost your intake of important nutrients and potentially improve various aspects of your health.

  1. Supports Bone Health
    Green beans are rich in vitamin K, a nutrient essential for bone health. Insufficient vitamin K can weaken bones and increase the risk of osteoporosis. This vitamin plays a key role in producing proteins necessary for bone formation. One serving of green beans provides over 20% of your daily vitamin K requirement and offers a good amount of calcium for strong bones.
  2. Aids in Weight Management
    With their low-calorie and low-fat content, green beans are an excellent option for those managing their weight. They offer essential vitamins, antioxidants, and fiber, keeping you full while adding minimal calories. A cup of cooked green beans has only 31 calories, making them a nutritious, satisfying addition to any diet.
  3. Promotes Gut and Digestive Health
    Green beans are low in FODMAPs, carbohydrates that can be difficult to digest for some people. A low-FODMAP diet is often recommended for those with digestive issues such as irritable bowel syndrome (IBS) or Crohn’s disease. Green beans also support gut health by providing fiber that helps regulate blood sugar levels and promotes feelings of fullness.
  4. Boosts Heart Health
    The high folate and potassium content in green beans helps regulate blood pressure, while the fiber and protein promote healthy cholesterol levels. The soluble fiber in green beans is particularly effective in lowering LDL (“bad”) cholesterol. For optimal heart health, consider cooking them with heart-healthy oils like olive oil and choosing fresh green beans over canned varieties to avoid added sodium.
  5. Supports Eye Health
    Green beans are a good source of vitamins A and C, both of which are important for maintaining healthy vision. One serving of raw green beans provides about 15% of your daily vitamin A needs and up to 25% of your vitamin C needs. Folate found in green beans may also help reduce the risk of age-related macular degeneration (AMD), a leading cause of vision loss.
  6. Benefits Pregnancy Health
    Green beans are rich in B vitamins, including folate, riboflavin, and thiamine, all of which are crucial during pregnancy. A single cup of green beans provides about a third of the recommended daily intake of folate, a nutrient known to reduce the risk of certain birth defects, such as spina bifida.
  7. Helps Reduce Depression Symptoms
    Green beans may help manage depression due to their folate content, which lowers homocysteine levels—a compound linked to mood disturbances. High homocysteine can negatively affect hormones that regulate mood, sleep, and appetite. Some studies suggest that adequate folate intake, along with conventional treatments, may help alleviate depression symptoms.
  8. May Help Prevent Anemia
    Green beans contain iron, which plays a vital role in oxygen transport throughout the body and can help prevent anemia. Iron deficiency can lead to fatigue and weakness, and incorporating green beans into your diet may boost iron intake and prevent iron-deficiency anemia.
  9. May Aid in Cancer Prevention
    Green beans are packed with antioxidants like chlorophyll, soluble fiber, resistant starch, and phenolic compounds, which may contribute to cancer prevention. Some studies suggest that eating green beans regularly could lower the risk of cancers such as colon, breast, and prostate cancer, though further research is needed to confirm these potential benefits.

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