green bean

exotl (green bean, ejote)

• Fresh green beans are very low in calories (31 kcal per 100 g of raw beans) and contain no saturated fat; but are very good source of vitamins, minerals and plant derived micro-nutrients.
• They are very rich source of dietary fiber (9% per100g RDA) which acts as 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. Dietary fiber has also been shown to reduce blood cholesterol levels by decreasing re-absorption of cholesterol binding bile acids in the colon.
• Green beans contain excellent levels of vitamin A, and many health promoting flavonoid poly phenolic antioxidants such as lutein, zeaxanthin and beta 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 process.
• 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 light-filtering functions. Therefore, it is helpful in preventing age related macular disease (ARMD) of the eyes in old age.
• Fresh snap beans are good source of folates. Folates diet during preconception periods and during pregnancy helps prevent from neural-tube defects in the  offsprings.
• It is also contain good amounts of vitamin-B6 (pyridoxine), thiamin (vitamin B-1), vitamin-C. Consumption of foods rich in vitamin C helps body develop resistance against infectious agents and scavenge harmful oxygen free radicals.
• They also contain good amounts of minerals like iron, calcium, magnesium, manganese and potassium which are very essential for body metabolism. Manganese is a co-factor for the enzyme superoxide dismutase, which is a very powerful free radical scavenger. Potassium is important component of cell and body fluids that helps controlling heart rate and blood pressure.