Summer is also the time when the body easily loses minerals due to excessive sweating. One of the most easily lost substances is calcium - an essential mineral for bones, joints and nerve function.
Instead of rushing to find functional foods, you can supplement calcium through a rustic vegetable, familiar in every kitchen: green beans.
Why is it easy to lack calcium in summer?
When the outdoor temperature rises, the body must regulate itself by sweating. Along with water, minerals such as sodium, potassium, magnesium and especially calcium are also excreted.
If not compensated promptly through diet, the body may experience many unpleasant symptoms: muscle fatigue, joint pain, cramps, even mild convulsions or heart rhythm disturbances in people with weak health.
Green beans have many nutritional values (Photo: Getty).
Some people mistakenly believe that only the elderly or those with osteoporosis need calcium supplements. In fact, calcium participates in muscle contraction, nerve transmission, stabilizes heart rhythm, and is an indispensable component for a healthy immune system.
In the summer - a time when minerals are easily lost - proactively supplementing calcium from natural foods is an effective, safe and cost-saving solution.
Green beans - an unexpected source of superior calcium
Among the common vegetables in family meals, green beans are one of the top calcium-rich foods, especially compared to the commonly used meat and fish group.
According to the nutrient database from the United States Department of Agriculture (USDA):
- 100g of green beans provide 128mg of calcium.
- 100g of soybeans only provide about 63mg of calcium.
- 100g of chicken meat provides about 18mg of calcium.
That means green beans contain twice as much calcium as soybeans – a grain famous for its nutrition – and about 7 times more than chicken.
With this content, a 150g serving of green beans (equivalent to 1 bowl of boiled beans or soup) can meet about 20-25% of an adult's daily calcium needs (according to the recommendation of 1000mg calcium/day of the National Institute of Nutrition).
Nutrient warehouse on the dinner tray
In addition to calcium, green beans also provide a series of valuable micronutrients and antioxidants:
- Potassium: Supports blood pressure regulation and electrolyte balance.
- Iron: participates in transporting oxygen in the blood.
- Vitamin C: Boosts immunity, supports iron absorption
- Vitamin K: Helps blood clotting and strengthens bone density.
- Folic acid (vitamin B9): Necessary for blood formation and cell development
- Flavonoids and polyphenols: have anti-inflammatory, anti-aging, and cardiovascular protection effects.
A study published in the Journal of Food Science and Nutrition (2020) showed that legumes such as green beans have the ability to reduce the risk of cardiovascular disease and enhance immune function if used regularly.
Especially for people with low meat diets, vegetarians, the elderly or children - those who are prone to mineral deficiencies - green beans become an ideal source of micronutrient supplements.
Eat green beans properly
Despite its many benefits, consumers should be careful not to eat raw or undercooked snow peas because this type of bean contains lectin - a protein that can cause digestive disorders if not cooked thoroughly.
Just boil, stir-fry or cook thoroughly and you will have a delicious and nutritious dish.
Source: https://dantri.com.vn/suc-khoe/loai-dau-re-tien-giau-canxi-gap-7-lan-thit-ga-nau-duoc-du-mon-ngon-20250617073022800.htm
Comment (0)