These home-grown staples are a great source of potassium – for kidney and heart function, muscle contraction and nerve transmission. They’re also full of calcium for strong bones and muscles, and magnesium to regulate muscle and nerve function, and keep blood glucose and blood pressure steady. Then you can add in vitamins for good skin and mucus membranes, healthy eyes and vision, plus dietary fibre for a healthy gut and to help protect against heart disease, stroke and Type-2 diabetes.

What is the difference between green beans and runner beans? The answer is simple.  Runner beans (phaseolus coccineus) and green beans (phaseolus vulgaris) are completely different plants.

But if you ask the difference between green beans, bobby beans, french beans, haricot verts, Kenyan beans… not to mention purple green and yellow green beans….. it all becomes a bit more complicated. Those are all types of green beans.

Runner beans are big and flat. They are cheaper than green beans – the plants are more productive – but the rough, flat, green pods need to be destrung and then cut, diagonally, into smaller pieces before you can eat them. Boil them for three-four minutes, toss in butter and mint.

If you are short of time they are not worth bothering with because of the extra preparation, although fresh from the garden they can be sublime.

They’re in season from July to early October.

Health benefits

Help Combat Cancer : Intake of beans, in general, has been linked to a lower risk of breast cancer. This could be attributed to the high fiber content of the beans .

High intake of green beans can also cut the risk of colorectal cancer. These beans are rich in various bioactive compounds that offer protection against cancer. Their non-digestible carbs are fermented by the gut bacteria, leading to anti-inflammatory actions.

These beans also have a low glycemic index, which has also been associated with low cancer risk. Green beans contain saponins, gamma-tocopherol, and phytosterols, which are all compounds with anti-carcinogenici  properties.

Green beans are abundant in chlorophyll, which also has a role to play in cancer prevention. Chlorophyll binds with certain compounds that may cause cancer, thereby hindering their absorption in the gastrointestinal tract. This can potentially prevent cancer .

Promote Heart Health : Intake of legumes (which greens are a part of) has been linked to a reduced risk of coronary heart disease. This can be attributed to the fiber and folate in beans.

They also contain vitamin B12, which, in combination, helps reduce plasma homocysteine levels. Homocysteine is a particular amino acid occurring in the body, the elevated levels of which have been linked to heart disease.

The magnesium in green beans may also have a role to play in preserving heart health.

The fiber in green beans (and other vegetables included) can help lower cholesterol and blood pressure and even promote blood vessel function. This may invariably promote heart health.

Help Control Diabetes : Studies show that green beans can induce beneficial metabolic effects in individuals with diabetes.

Although vegetables, in general, are healthy, those containing more starch may not be advisable for people with diabetes. Green beans are nonstarchy (they contain less starch). These contain fewer carbs and are an ideal addition to a diabetes diet.

Having a cup of beans a day, along with a low-glycemic diet, may help lower blood sugar levels and even cut heart disease risk in people with diabetes.

Promote Gastrointestinal Health : The fiber in the beans plays a major role here. Inadequate fiber intake has often been linked to constipation. Fiber also boosts the overall gastrointestinal function.

Beans, in general, contain both soluble and insoluble fiber, with the insoluble type being the most prominent (75%). This type of fiber moves fast through your digestive system. This not only promotes a healthy digestive tract but also helps prevent most forms of digestive cancer.

Consuming green beans could also help treat the symptoms of irritable bowel syndromei  . This can be attributed to the fiber content in the beans.

Strengthen Bones : Beans, in general, are a good source of calcium. Calcium can cut osteoporosisi  risk.

Green beans are also rich in vitamin K, which is another nutrient essential for strong bones.

The only possible downside of beans in this regard is their phytate content. Phytates are substances in beans that may hinder the absorption of certain nutrients, including calcium. In other words, phytates are anti-nutrients.

However, you can reduce the phytate content in the beans by soaking them in water for a few hours before cooking them in fresh water.

Help Maintain Ideal Weight : Green beans are low in calories. A cup of steamed green beans contains just about 44 calories . They could be a smart way to amp up your meal.

Though green beans haven’t been directly associated with weight loss, their low calorie count may help in this regard.

Promote Immunity : Green beans contain carotenoids and are an excellent source of vitamin A. A cup of green beans offers close to 20% of the daily value for vitamin A. The nutrient fights inflammation and boosts your immune system.

Improve Vision : Green beans are a rich source of lutein and zeaxanthin, two important antioxidants that promote vision health. Studies show how these nutrients can prevent age-related macular degeneration (AMD) and cataracts.

A higher intake of lutein and zeaxanthin can also help prevent AMD in people who could be genetically predisposed to the disease.

These effects could be attributed to the lutein and zeaxanthin in green beans, which may help increase the macular pigmenti  optical density.

Help Treat Depression :  Intake of fruits and vegetables, in general, has been associated with a lowered risk of depression. Green beans are rich in vitamin C and B vitamins, which are known to promote mental health .

These effects were observed to be more pronounced with the intake of raw fruits and vegetables.

Beans, in general, are also rich in magnesium, zinc, and the amino acids glutamine and tyrosine. All of these were found to boost mental health by enhancing the production of neurotransmitters.

The protein in the beans can also boost your body’s amino acid profile, thereby having a positive effect on your brain function and mental health.

Green beans also contain chromium, another essential nutrient for treating depression and promoting brain health.

Could Be Beneficial During Pregnancy : Green beans are rich in folate, a nutrient that is crucial during pregnancy. Folate is responsible for the production of red blood cells in the human body. It also plays a role in developing the nervous system of the embryo. Adequate folate reduces the risk of neural tube defects in infants.

Beans, in general, are among the healthiest of foods. Green beans are chock full of important nutrients, and they make for a healthful addition to your meal.