Beans, who is not familiar with this vegetable? But you may not know is that the beans are not native to Indonesia. Even the name comes from the Dutch beans boontjes. Vegetables Phaseolus vulgaris Latin name is thought to originate from Peru. From there, chickpea spread throughout South and Central America before it was introduced to Europe around the 16th century by Spanish explorers and later spread to other parts of the world by Spanish and Portuguese traders. Currently, the largest commercial producers of fresh green beans, including Argentina, China, Egypt, France, Indonesia, India, Iraq, Italy, France, Mexico, Netherlands, Spain, and the United States.
Healthy Vegetables
Beans are beans healthy. Nutritional content very much. Every 100 grams of beans is enough to meet the daily needs of 20% vitamin C, 18% Vitamin C and 13% of vitamin A. In addition, there are a lot of fiber and several vitamins B1, B2, B3, B6 and B11. Beans also contain minerals, such as manganese, molybdenum, magnesium, potassium, iron, phosphorus, calcium and copper.
The content of phytonutrients in beans, including various carotenoids and flavonoids that have powerful antioxidant effects. Because the green, you may not think that beans provide some carotenoids are usually present in colored vegetables such as carrots and tomatoes. Recent studies have confirmed the presence of lutein, beta-carotene, violaxanthin, and neoxanthin in beans. We do not see it because of their chlorophyll content of carotenoids are concentrated. Flavonoids in beans include quercetin, kaempferol, catechin, epicatechin and procyanidin.
Good for blood vessels
According to some studies, the antioxidant capacity of green beans whole is greater than the same foods in the legume family such as peas or beans. Antioxidant capacity that provide direct benefits to the cardiovascular system. Benefits beans mainly from beans contained therein. In studies in mice, beans visible to suppress elevated levels of blood fats and protects cells from oxidative damage. Although it has not been studied to date, omega-3 fatty acids in beans also may contribute importantly to the cardiovascular benefits. Beans contain significant amounts of alpha-linolenic fatty acids omega-3 (ALA). There is 1 milligram of ALA for 4 calories per bean you eat.
Good for diabetic patients
Because diabetes was caused by chronic inflammation of the digestive system, the antioxidant capacity of green beans is very helpful for diabetic patients. In addition, the fiber content makes the release glucose gradually into the blood done. There is no blood sugar spikes suddenly.
By helping digestion, fiber also useful for people who do not have diabetes as take part in preventing many diseases and increases nutrient absorption.
Tips for You
Beans were among a small number of foods that contain oxalate. Oxalate is too concentrated in body fluids can crystallize and cause health problems. Therefore, patients with kidney or gallbladder disease may need to avoid.
Buy beans in the market or farmers who sell in fresh condition, and you can pick and choose to get the best quality. Choose beans are bright green and finely textured, free from brown spots or streaks. Store fresh beans in a plastic bag in the refrigerator shelf. This way, the beans can be stored for up to seven days in the refrigerator.
Prior to cooking beans, wash under running water. Cut both ends well with a knife. Beans should not be cooked too ripe. To maintain phytonutrients, vitamins and minerals, you should not boil or saute over 5 minutes. Cooking too long also reduces the taste and removes moisture beans, which are needed to stay soft and maintain a beautiful bright green color.
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