Nutritional composition of green beans

1.1 Characteristics of green beans Green beans (or green beans) are also known as tea beans, short beans, green beans, with the scientific name Vigna radiata. Green bean plant is an herbaceous plant, growing upright, about 50cm tall, leaves are hairy on both sides, flowers bloom in the leaf axils and are yellow-green. The green bean is cylindrical, thin and hairy, inside contains many short, green, cylindrical seeds with yellow flesh and a germ in the middle.
Green beans are small in size with a diameter of only about 2 - 2.5mm. Dried green peas are used as food, processing dishes such as sticky rice, porridge, tea, cakes, making pieces, nutritious cereals or incubating sprouts to make bean sprouts.
Green beans are widely consumed in Asian countries such as China, Thailand, India,... and even Vietnam.

1.2 Nutritional composition of green beans Nutritional ingredients in 100g of green beans are:
Energy: 328 Kcal - 1371 KJ; Carbohydrates: 53.1 g; Fiber : 4.7g; Protein: 23.4 g; Fat : 2.4 g; Iron: 4.8 mg; Magnesium: 270 mg; Calcium: 64 mg; Phosphorus: 377 mg; Potassium: 1132 mg; Other substances: Sodium (6 mg), vitamin C (4 mg), Zinc (1.1 mg), B vitamins, Folate, vitamin E, vitamin K, beta-carotene,... In addition, this legume also contains a variety of essential amino acids such as phenylalanine, isoleucine, valine, leucine, lysine, arginine,...

2.1 Effects of green beans on health Prevention of colon cancer: Eating green beans helps maintain a stable digestive system, reduces pressure on the intestinal tract, thereby preventing colon polyps - the risk of leading to cancer letters. At the same time, increasing the amount of foods containing mung beans also reduces prostate cancer recurrence and prevents gastrointestinal cancer; Lowers blood pressure: High blood pressure increases the risk of heart disease - one of the leading causes of death in the world. Abundant amounts of potassium, magnesium and fiber in green beans help reduce blood pressure effectively; Control diabetes: With high fiber and protein content, green beans help slow down the release of sugar into the bloodstream. At the same time, the antioxidants vitexin and isovitexin in green beans also have the effect of reducing blood sugar and helping insulin work more effectively, helping to control diabetes more effectively;

Improve immunity: Green beans contain high levels of antioxidants such as carotenoids and flavonoids. These substances help reduce the risk of stroke, fight the effects of free radicals in the body; Improve vision: Carotenoid zeaxanthin and lutein found in chickpeas help reduce the risk of macular degeneration - a cause of vision loss and eye function. At the same time, Carotenoids also help prevent vision loss by reducing stress on the eyes, maintaining vision and eye function; Good for the heart: High cholesterol, especially high bad cholesterol, can increase the risk of cardiovascular disease. Green beans have a high fiber content, which helps reduce the absorption of fat, and reduces the amount of bad cholesterol in the body. In addition, the potassium present in this food also helps maintain a good blood pressure level, keeping a healthy heart; Good for bones: Green beans are rich in vitamin K and calcium, which are useful for maintaining a strong skeleton, preventing bone degeneration and osteoporosis; Protects the stomach: The fiber in green beans improves digestion, eliminates stools quickly, and contributes to the rapid elimination of toxins from the body. At the same time, the nutrients contained in green beans also reduce acid reflux in the stomach - oesophagus, reduce the risk of hemorrhoids, constipation and gastrointestinal ulcers; Fetal nourishment: Folic acid present in green beans plays an important role in the development of the heart, brain and respiratory system of infants. At the same time, folic acid also works to prevent the risk of neural tube defects in the fetus. However, pregnant women should avoid eating raw bean sprouts because in raw sprouts there are many bacteria that can cause infection; Prevent Heat Shock: The antioxidants like vitexin and isovitexin found in green beans help protect cells from heat shock damage.

Cooling: Green beans are sweet, cool, non-toxic and have the effect of clearing heat, cooling the liver, detoxifying the body very well. People with internal heat can eat green bean porridge or green bean tea to cool down; Prevention and treatment of gout: High fiber content in green beans enhances protein metabolism, reduces the formation and accumulation of uric acid - the cause of gout. In addition, the flavonoid active ingredient in mung beans also inhibits the development of degenerative joint conditions, reduces the symptoms of arthritis and joint pain caused by gout; Reduce anxiety and stress: The nutritional composition of green beans includes folate and carotenoids, flavonoids - substances that are actively involved in reducing stress and depression. 2.2 Effect of green beans on the skin Remove sebum and dead cells on the skin: After mixing the mixture of 1 tablespoon of green bean powder and 1 tablespoon of olive oil, the user can apply it on the face and leave it on for about 10 minutes. minute. Active ingredients from green beans and olive oil can absorb dirt and oil on the face; Skin whitening: Mung bean powder is rich in starch, fat, fiber, B vitamins, vitamin C, vitamin E, pro-vitamin K,... These ingredients are all very good for the skin, have the effect of removing Toxins from the skin, making the skin brighter and more beautiful. Therefore, this is a natural ingredient that effectively brightens the skin; Reduces tan: The minerals in green beans help reduce tan and limit the effects of ultraviolet rays on the skin. Using mung bean powder as a skin care mask will promote a very good anti-tanning effect.

Although it is a food with little risk of side effects, users still need to be careful when using green beans because it still has some side effects:
If you consume too much green beans, phytate - acid phytic in this food can make nutrient deficiency for the body. Specifically, phytic acid binds with zinc, calcium and other important minerals, and prevents the body from absorbing these substances. Therefore, if you suffer from other disorders that cause mineral deficiency, it is best not to eat a lot of green beans. At the same time, green beans can be cooked or soaked to reduce the amount of phytic acid, should not be eaten raw; Lectin contained in green beans can affect the digestive system such as causing bloating, indigestion, belching, ... if consumed in excess. Therefore, when you want to use green beans, to reduce the lectin content in this food, it is best to cook at high temperature or soak in water for a long time; Do not eat green beans when your feet and hands are cold, your body aches, or you have loose stools because eating this food can make the disease worse; Don't eat green beans on an empty stomach because green beans are cold, eating on an empty stomach will cause harm to the stomach; When taking Oriental medicine, it is necessary to consult a physician before eating green beans because it can reduce the effect of the drug; Allergies: Some people are allergic to chickpeas with rashes, hives, and rashes, so you need to consult a doctor when you want to use this food. Green beans possess many effects on human health. However, chickpeas can cause some side effects if used incorrectly. Therefore, the use of green beans in special cases should consult a doctor, a nutritionist to use the correct dosage and processing method.

SEE MORE
How many eggs/week is enough to eat chicken eggs Nutritional value of pork Nutritional composition of spinach