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Beans: A Wonder Vegetable

by Sharon Hopkins

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Beans are a common name associated with legumes. The green bean is a commonly seen domestic plant, referred to as Phaseolus vulgaris. The leaf of beans is used as a vegetable and the vegetable is also called as string beans or snap beans.

It is a dicotyledon and provides the farm with the vital nutrients through nitrogen fixing bacteria. It belongs to the Fabaceae family. They are low in calories and high in vitamin C, K and A.

They also provide a rich supply of dietary fiber, starch, protein, vitamin B1, B6, folic acid, potassium, manganese, iron, selenium and molybdenum. Beans are also a good source of niacin, calcium, copper and omega 3 fatty acids.

Any nutrient laden vegetable is always rich in antinutrients.

Lectin or hemagluttenin is a common toxic non-nutrient seen in beans, resulting in stomach upset. Hence, green beans should be boiled for fifteen minutes for removal of lectins. Oxalates are yet another antinutrient seen in beans, which in turn crystallizes and results in further complications. They also inhibit the absorption of calcium in the body. A high protein diet of a vegetarian can comprise green beans.

As beans are a good source of vitamins A and C, which are antioxidants, they help in decreasing the risk of damage caused by free radicals. They also protect the oxidation of cholesterol, thereby causing a reduction in the risk of stroke and heart attack. Heart disease reduction is an effective feature of beans in the diet. High fiber foods comprise of whole grains, cereals, fruits and vegetables. These aids in cholesterol reduction.16% of the daily value of fiber is provided by a cup of boiled beans.

Cancer nutrition is one more field researching upon beans. Vitamin A in beans is a fat soluble antioxidant and vitamin C is a water soluble antioxidant. This combination of fat and water soluble antioxidant complex aids in preventing cholesterol oxidation. They protect from free radical damage. It helps from colon cancer. The vitamins save the cells of the colon from the free radicals. The folic acid protects the cells from DNA damage in the presence of carcinogenic substances. In addition, folic acid helps in breakdown of homocysteine, excess of which affects the blood vessels and results in plaque formation, which further causes stroke. The fiber in beans attaches to the carcinogenic toxins, thereby eliminating them form the body, protecting the colon from cancer.

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