Beans, the green with a myriad of health benefits & bull; hello healthy

Chickpeas are a bright green vegetable similar to green beans. The difference is, these vegetables are shorter in size and slightly wider in shape. These vegetables can be consumed raw as fresh vegetables or processed into a delicious side dish of rice. However, don't just eat it. Come on, find out the benefits of green beans for health in this article.

Explore the nutrients in chickpeas

The United States Department of Agriculture (USDA), or the equivalent of the Ministry of Agriculture in Indonesia, says that 150 grams of green beans contain:

• 28 calories
• 5.66 carbohydrates
• 2.6 grams of fiber
• 1.94 grams of sugar
• 1.42 grams of protein

Not only that, this green vegetable also contains many other nutrients and minerals that are good for the body, such as calcium, iron, magnesium, phosphorus, potassium, vitamin A, vitamin K, and folate.

Benefits of green beans for health

Various nutrients and minerals contained in these vegetables can actually help reduce and prevent various health conditions. Based on the various studies that have been done, here are the benefits of green beans that you need to know:

1. Increase female fertility

Research conducted by experts from Harvard Medical School found that eating iron-rich foods can help increase fertility in women of reproductive age.

The good news, green beans are one of the vegetables that are rich in iron. So, for those of you who want to get pregnant quickly, add these vegetables to your daily diet.

So that the body can absorb iron effectively, balance it with a variety of foods containing vitamin C, such as tomatoes, berries, oranges, mangoes, and so on.

2. Good for the heart

Even though your body needs cholesterol to help cell growth, too much cholesterol intake is also not good for the body. High cholesterol levels in the body can cause fat buildup in the arteries.

If allowed to continue, it will reduce blood supply to the heart and brain. As a result, you are more likely to have a heart attack or stroke.

Fortunately, this vegetable does not contain cholesterol so it is safe for consumption for those of you who already have high cholesterol. The fiber content in it can also help lower LDL (bad cholesterol) and total cholesterol levels. This is certainly good for maintaining your heart health.

3. Strengthens bones

Another benefit of green beans is that it helps strengthen bones. This is because one cup of these vegetables contains 14 micrograms of vitamin K, or about 20 percent of your daily needs.

Vitamin K itself plays a role in changing protein in bones, optimizing calcium absorption, and reducing the excretion of calcium from the urine. It's no wonder that vitamin K deficiency is often associated with a higher risk of fractures.

4. Maintain fetal health

The content of folic acid in green beans plays a role in maintaining the health of the fetus at the beginning of its growth. Furthermore, folate intake is needed to support the growth of the fetal brain and spinal cord. In addition, folate is also needed to prevent anemia in pregnant women.

5. Relieves depression

Adequate folate consumption can also prevent excess homocysteine ​​in the body. Homocysteine ​​itself is a molecule that the body needs to synthesize all body proteins in the body.

Well, excess homocysteine ​​can actually stop the supply of blood and other nutrients to the brain. The decreased blood supply to the brain can interfere with the production of the hormones serotonin, dopamine and norepinephrine, all of which play a role in regulating mood, the desire to sleep, and appetite.

So, you can imagine, right, if your body is deficient in folate?

6. A delicious diet menu

For those of you who are on a diet to lose weight, this one vegetable is the best choice. The reason is, green beans are low in calories and also fat. The nutritional content in it can also help you maintain your weight.

So, not only delicious for consumption, beans are also healthy.

7. Good for digestion

Quoted from Healthline, this green vegetable is included in a food group that has a low FODMAP content, so that it can be enjoyed by everyone. Even if you have a history of chronic digestion.

FODMAP itself stands forFermentableOligo,Disaccharides,Monosaccharides, as wellPoil. These various compounds are carbohydrates that are not easily digested or metabolized by the body. As a result, it can cause various digestive disorders such as bloating, abdominal pain, diarrhea, and constipation.

Not only that, eating foods high in FODMAP can worsen digestive conditions such as irritable bowel syndrome (IBS) and stomach acid reflux.

Tips for safe processing of green beans

Before processing green beans for cooking, there are a few things that are important for you to know first.

• First, try to choose green beans that are fresh in color and when pressed are still hard or crunchy. Also make sure these vegetables are free of stains or black spots
• Second, always wash vegetables thoroughly before you process them.
• Third, you can keep these vegetables fresh by storing them in a special bag or container, then placing them in the refrigerator. Make sure it's not in the freezer. The ideal time to store vegetables in the refrigerator is no more than one week.
• Fourth, so that the benefits of green beans are not lost, be wise in determining how to cook them. You can process green beans by boiling, sauteing, or steaming.

Easy, healthy and delicious chickpea recipes

If you are bored with the same menu, this one recipe might be your reference for cooking next.

Materials needed:

• 250 grams of fresh green beans
• 5 sium garlic, finely chopped
• 2 tsp olive oil
• Tomato to taste
• Cayenne pepper to taste
• grams to taste
• Enough water

How to make:

• Cut off the ends of these vegetables and remove the fiber part.
• Wash green beans thoroughly.
• Heat water in a saucepan, put in green beans and boil until half cooked. After that, remove and drain.
• Heat 2 teaspoons of olive oil, then saute garlic, cayenne pepper and tomatoes until fragrant.
• Put the boiled green beans in the pan and add salt to taste. Stir until blended.
• Serve sauteed green beans while hot.

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