This cheap vegetable is the king of calcium, it is nutritious in any dish.

Among the countless fruits and vegetables appearing on Vietnamese dinner tables, few people expect that green beans are one of the most nutritious foods, called by the world nutrition community as a "natural calcium storehouse", rich in vitamin K, lutein and fiber.

Cheap and easy to prepare, the value of this slender bean goes far beyond what many people think.

Strengthen bone health, reduce the risk of osteoporosis

A cup of boiled green beans contains about 60mg of calcium and more than 20% of the recommended daily intake of vitamin K. Vitamin K is directly involved in bone mineralization and activates osteocalcin, the protein that helps “attach” calcium to the bone structure.

According to a study published in the American Journal of Clinical Nutrition, a diet rich in vitamin K reduces the risk of hip fractures in the elderly by up to 35%. When combined with a natural source of calcium, green beans become an ideal vegetable to prevent osteoporosis early.

Reduce bad cholesterol, support cardiovascular system

Loại rau rẻ bèo là vua canxi, nấu món gì cũng bổ - 1 — Green beans have many health benefits (Photo: Getty).

Green beans contain a large amount of soluble fiber, a substance that can "pull" LDL cholesterol out of the body through the digestive tract. Research from Harvard University (USA) shows that every 10g of soluble fiber added per day can help reduce bad cholesterol in the blood by 5 percent.

Additionally, the rich amount of folate in green beans helps control homocysteine. High homocysteine levels have been shown to be associated with an increased risk of coronary heart disease and stroke in research by the US National Heart Institute.

Aids digestion, especially good for people with IBS

Few people know that green beans are one of the rare beans in the low FODMAP group, meaning they cause less bloating and intestinal discomfort. The American Gastroenterological Association notes that this food is suitable for patients with irritable bowel syndrome (IBS) because it is rich in insoluble fiber, gentle on the stomach, and does not cause irritation.

Insoluble fiber helps increase stool bulk, aids bowel movements and prevents constipation, especially in sedentary people or the elderly.

Protect eyesight with lutein and zeaxanthin

Green beans are rich in carotenoids, especially lutein and zeaxanthin, two antioxidants that act as “natural filters” to protect the eyes from high-intensity blue light.

A famous study in the journal JAMA Ophthalmology found that people who supplemented daily with lutein and zeaxanthin had a 25% lower risk of age-related macular degeneration. The amount of carotenoids in green beans is enough to have a positive effect when taken regularly.

Support mental health, improve mood

Folate found in green beans participates in the synthesis of serotonin, dopamine and norepinephrine, neurotransmitters that determine emotions and sleep.

Research at Tufts University (USA) shows that folate deficiency increases homocysteine, which is directly related to the appearance of depressive symptoms in adults. Supplementing natural folate sources such as green beans can help stabilize the mind better.

Lose weight effectively thanks to low calories and long lasting satiety

A bowl of green beans contains only 30-35 calories, almost no fat but rich in fiber. Thanks to that, this vegetable helps create a feeling of fullness quickly, reduces the need for snacks and supports weight control.

In a study published in the European Journal of Nutrition, people who added fiber-rich vegetables to their daily diet lost an average of 1.5kg in 10 weeks without making any drastic dietary changes.

Cancer prevention thanks to powerful antioxidants

Green beans contain vitamin C, flavonoids such as quercetin and kaempferol, and carotenoids that neutralize free radicals, reduce oxidative stress, and prevent DNA damage.

Research from Harvard Medical School shows that a diet rich in flavonoids reduces the risk of colorectal cancer by up to 22%. The natural antioxidants in green beans have also been shown to reduce the risk of breast and lung cancer.

Source: https://dantri.com.vn/suc-khoe/loai-rau-re-beo-la-vua-canxi-nau-mon-gi-cung-bo-20251201080143403.htm