Health benefit – the humble Green bean

Health benefit – the humble Green bean

  • Fresh green beans are very low in calories (31 kcal per 100 g of raw beans) and contain no saturated fat. Nevertheless, the lean vegetables are a very good source of vitamins, minerals, and plant derived micronutrients.   green-beans-plant

  • They are very rich source of dietary fiber (9% per100g RDA) which acts as a bulk laxative that helps to protect the mucous membrane of the colon by decreasing its exposure time to toxic substances as well as by binding to cancer-causing chemicals in the colon. Adequate amount of fiber has also been shown to reduce blood cholesterol levels by decreasing reabsorption of cholesterol-binding bile acids in the colon.

  • Green beans contain excellent levels of vitamin A, and health promoting flavonoid poly phenolic antioxidants such as lutein, zea-xanthin and ß-carotene in good amounts. These compounds help act as protective scavengers against oxygen-derived free radicals and reactive oxygen species (ROS) that play a role in aging and various disease processes.

  • Zea-xanthin, an important dietary carotenoid in the beans, selectively absorbed into the retinal macula lutea in the eyes where it thought to provide antioxidant and protective UV light filtering functions. It is, therefore, green beans offer some protection in preventing age-related macular disease(ARMD) in the elderly.

  • Snap beans are a good source of folates. 100 g fresh beans provide 37 µg or 9% of folates. Folate along with vitamin B-12 is one of the essential components of DNA synthesis and cell division. Good folate diet when given during preconception periods and during pregnancy helps prevent neural-tube defects among the offspring.

  • They also contain good amounts of vitamin-B6 (pyridoxine), thiamin (vitamin B-1), and vitamin-C. Consumption of foods rich in vitamin C helps the body develop resistance against infectious agents and scavenge harmful oxygen-free radicals.

  • In addition, beans contain healthy amounts of minerals like iron, calcium, magnesium, manganese, and potassium, which are very essential for body metabolism. Manganese is a co-factor for the antioxidant enzyme, superoxide dismutase, which is a very powerful free radical scavenger. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure. exerpt from nutrition-and-you.com

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  • Now that spring is here, it is a good time to start thinking about preparing for the summer months, hopefully, sun and warm weather.

Santé

 

  • The countdown to summer should begin soon, as a gradual preparation is the best way to ensure a healthy body !
  • During the winter we’ve enjoyed our stews and ” comfort foods” especially as this year has not been easy, with the weather leading us to “need” warming sustaining meals.

Now is the time to start planning.

  • The need for a healthy life style, doesn’t have to be difficult, when there are so many lovely scrummy recipes and  great fresh produce of fruit,vegetables and salads becoming available and affordable.

The benefits of the salad varieties are amazing and often unsung !

Not only do they provide excellent nutrition, but the wonderful colours give a beautiful “eye catching  table” ! As we eat “with our senses”, the visual benefits of the colourful foods help to satisfy.

In our quest for a healthy life, sometimes we need a little help !

Self-monitoring is a tried and true weight management strategy.

Most people know to keep a daily food diary.

It’s also helpful to weigh and measure yourself regularly and track it on a graph so you can increase your awareness of how your behaviours impact your weight and measurements..

This graph provides a visual reminder to stay on track, and seeing a declining slope reinforces you when you’re on track.

This is one of the “apps” you can find in FitChoice.

For more information go to http://pleine-vie.ineways.eu select language and discover FitChoice

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Alternatively, you can ask me any questions regarding FitChoice at   maggie@pleine-vie.com 

My help is only a click away !

Author:Maggie Pascoe (G+)

 

 

 

 

 

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About Maggie Pascoe

By helping enough people achieve what they want to achieve, you will achieve your goals !l My aim is to help people get what they want in life, to improve their health & life & have the same satisfaction by helping others.

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