Green Beans - The Super Vegetable

Because of their wealth of nutrients, green beans are thought to help prevent many illnesses including Alzheimer's, colon cancer, heart disease, asthma, arthritis, acne, ear infections, and possibly even colds and flus.

One cup of green beans provides an incredible 155 percent of your daily value of vitamin K. Vitamin K is important for maintaining strong bones. One cup of green beans also supplies 20 percent your daily vitamin A and 16 percent of your daily vitamin C, both of which are good for heart health.

Green beans are also a good source of zinc which is important for healthy skin. Zinc is involved in the proper metabolism of testosterone and can help prevent acne.

Iron is another nutrient supplied by green beans. In fact, green beans have twice as much iron as spinach.

Research also suggests that the riboflavin in green beans may help reduce the frequency of migraine attacks.

How to buy

It is best to handpick green beans from a market that sells them loose. Select beans of similar size and shape, to help them cook evenly. Choose slender beans (no thicker than a pencil) that are crisp and free of blemishes, and bright green in color. Beans that are stiff or have the seeds visible through the pod will be tough to eat.

How to store

Keep green beans dry in a perforated plastic bag in the refrigerator. They should stay fresh for four to five days.

Wash beans thoroughly in clear, cool water. Beans can be cooked whole, cut crosswise or diagonally, or French-cut (i.e., cut along the length of the bean). If you want sweet tasting, crisp fresh beans, cut them as little as possible. Cut older, more mature beans in the French style (i.e., lengthwise).

Stir-frying is one of the easiest ways to prepare green beans. This method maintains more nutrients than other cooking methods. Whatever cooking method you choose, remember to cook beans as little as possible, using the least amount of water possible.

Boiling, steaming, and microwaving are other common methods for preparing green beans. When boiling, beans may release some nutrients into the water, so try to re-use the bean water to regain some of the nutrients lost. For example, you can use the water to boil rice.

• Add fresh beans to your favorite vegetable soup
• Use steamed green beans as a healthy and crunchy addition to any green or pasta salad
• Sprinkle lemon juice and dill over steamed green beans for a tangy side dish
• Lightly stir-fry with fresh garlic gloves. Drizzle with balsamic vinegar.
• Add fresh green beans to stews