Senior Health Nutritious Green Beans 1/10/2025 | By Lori Zanteson, Environmental Nutrition Green beans have accompanied everyday meals and holiday tables for centuries. Besides the delicious factor, does the nutritional value of this common dish support their popularity? How can you easily add them to your meal planning? The folklore Native to Peru, green beans traveled via migrating Indian tribes through South and Central America and on to Europe by way of Spanish explorers. Whether you know them as haricots verts (green beans in French), string beans, or snap beans, they deliver a delicious and nutritious dose of vitamins, minerals, and health-promoting plant compounds. The facts Green beans are identical by scientific name (Phaseolus vulgaris) to other shell beans, or “common beans” such as black beans, pintos, and kidney beans. Green beans are unique in that they are picked very young, when the inner beans are just forming in the pod, and they are typically eaten fresh with the pod, rather than in dried form. Rich in a diverse supply of antioxidant nutrients including flavonoids and carotenoids, they also provide an excellent supply of the antioxidant vitamins C and A. In fact, one cup of raw beans packs 25 percent DV (DV=Daily Value, based on 2,000 calories/day) of vitamin C, 15 percent vitamin A, and 18 percent of bone-healthy vitamin K — all in just 31 calories. The findings Rich in bioactive plant compounds, such as phenolic acids, flavonoids, and fatty acids, beans, including green beans, may help protect against several health issues like atherosclerosis and metabolic syndrome. They are also linked with reductions in cholesterol and blood glucose, which suggests they may be used to help prevent cardiovascular disease (Plants, 2022). According to a study in the journal Nutrients (2021), these beans are an important component of plant-based eating patterns to support health, such as helping to maintain healthy weight, a healthy gut microbiome, and improving low-grade inflammation. They may potentially play a role in immune-related disease risk management. The finer points Fresh green beans are available year-round, as are frozen and canned. Choose vibrant green beans that are smooth and firm to the touch. Check clear packaged green beans for fresh appearance as well as the “Use-By” date. Refrigerate unwashed beans in a plastic bag for up to seven days. Enjoy fresh green beans raw in salads, slaws, and as a crunchy snack or appetizer dipped in an herbed yogurt dip. Cooked beans retain best color and flavor by steaming, quick boiling, or sautéing, though they are also delicious roasted, air-fried, baked in casseroles and egg dishes, and in soups and stews. Reprinted with permission from Environmental Nutrition, a monthly publication of Belvoir Media Group, LLC. 800-829-5384. www.EnvironmentalNutrition.com. ©2024 Belvoir Media Group. Distributed by Tribune Content Agency, LLC. Read more articles on Seniors Guide for your best diet: Wild for Wild Rice From Boomer Magazine: Try Steamed Green Beans with Rosemary Garlic Vinaigrette and Crispy Shallots Read More Lori Zanteson, Environmental Nutrition Lori Zanteson writes for Environmental Nutrition, an independent newsletter written by nutrition experts dedicated to providing readers up-to-date, accurate information about health and nutrition in clear, concise English. For more information, visit www.environmentalnutrition.com.