Advantages of Fruits and Vegetables

What are the health benefits of Green Beans? Should they be part of a regular diet ?

Green Beans are the green unripe fruit that looks like any other common bean. These are scientifically called as Phaseolus Vulgaris and they belong to Fabaceae family of beans. Green Beans are also called as French Beans, String Beans, and Snap Beans in United Kingdom. These are classified as per their growth posture, for example, “bush beans” stand erect without any support whereas “Pole Beans” requires support for climbing straight. The other members of the same family are Shell Beans, Mottled or pinto beans, Red or kidney beans, White beans, Black Beans, Yellow and Pink Beans.

Growth Areas: Though China is the world’s largest producer of green beans but Indonesia, India and Turkey have also come into the queue of top producing countries of green beans. In fact, Green Beans are considered to be an ideal vegetable in Asian cuisines such as green curries and stir fries.

Nutritional Nourishment: Green Beans have an excellent amount of manganese, Vitamin C and Vitamin K. In fact, Green Beans are enriched with dietary fiber, iron, folate, calcium, protein, potassium and vitamin A. They are also a good source of magnesium, copper, niacin, thaimin, riboflavin. They contribute 129kJ of energy as carbohydrates of 7.1g, Fat of 0.1 gram, Protein as 1.8g, 1mg of Vitamin C, and 200mg of Iron.

Cardiovascular Health: Since Green Bean is a green vegetable, so they have a property to act as a boon for your heart. It is because Green Beans are enriched with beta-carotene, Vitamin C, and antioxidant mineral manganese. Apart from it, it contains carotenoids and flavonoids which are known for its antioxidant characteristics and therefore, it adds to cardiovascular benefits. It protects the heart from oxygen damage as it improves the blood fats. As a matter of fact, the dietary fiber of green beans limits down the cholesterol level as the magnesium and potassium present in beans trim down and have power over blood pressure levels. Moreover, Alpha-linolenic acid, which is omega 3 fatty acid present in the beans, is useful in preventing coronary heart disease which further reduces the possibilities of heart attacks also and lowers the cholesterol level along with triglycerides in people having problem of high cholesterol in their body.

Eczema and Being Diuretic: The Green Beans are proven a boon in cases of Eczema as application of powdered beans over the areas of eczema brings relief from itching and also dries the skin area of that particular portion of the body. The Pods of green beans are a stimulant for urinal flow and also responsible for flushing the toxins out of the body. That is why, it is considered to be a medium strength diuretic.

Osteoporosis Prevention: No doubt, Green Beans being a green vegetable are a very good medium for the intake of healthy nutrients such as Vitamin K, which plays a huge role in prevention of osteoporosis and bone health. Several Surveys and studies have been done that revealed that Vitamin K deficiency in your food can increase the chances of bone fractures because of its minimum mineral density and to recover it, Vitamin K supplementation and Vitamin K enriched food items such as green beans are important to consume for improved bone life. It is advisable to consume them as steamed but not over cooked as over cooking reduces the nourishing nutrients like vitamin C.

Safety Precautions: Green Beans also contain oxalic acid, which naturally occurs in various vegetables, which may crystallize as oxalate stones and some people found it in their urinary tract. So, the people who are suffering from oxalate urinary stones are advised not to eat such vegetables that belong to fabaceae and brassica family. In such cases, if person munch through unknowingly, then, consumption of an adequate amount of water consumption to balance the urine output in order to have minimal stone risks is advised.

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If chronic constipation is your problem..here is a solution.Some myths and facts about constipation.

Virtually everyone has dealt with an occasional bout of constipation. Sometimes, short term use of laxative such as milk of magnesia may be needed to get things moving. Some simple tips can be eating adequate fiber, avoiding dehydration and heeding the call of nature may be enough to help keep you on track after your constipation passes. But it is not always like this…For some people constipation is a complex and persistent problem requiring individualized treatment from a doctor.

- It is not correct to think that if you are not having a bowel movement every day, you are constipated. Constipation is a symptom that is generally defined as infrequent or difficult passage of stool. Normal frequency of bowel movements in healthy adults can range from three bowel movements a day to three a week. Signs and symptoms of constipation also include straining, passing lumpy or hard stools, a sensation of incomplete evacuation or a sensation of blockage.

- The myth that the body absorbs toxins from stool if someone is constipated for too long. Some people unnecessarily take laxatives and others try colon cleansing to remove supposed toxins. These habits are not actually helpful and may actually be harmful.

- It is not always that constipation occurs when you don not eat a healthy diet. Actually, a low fiber diet may contribute to constipation. Other causes may be:
=> constipation occurs as a complication of another disease or condition or as a side effect of a drug or supplement.
=> pelvic floor dysfunction in women which is lack of coordination of the complex muscular actions that allow you to have bowel movement.

- It is wrong to say that diagnosis of constipation does not require much more than a description of bowel habits. It can be a part of your diagnostic procedure. The doctor may also perform, a physical exam, discuss medication, x-rays, blood, urine and stool test.

- It is a wrong assumption that the doctor should not prescribe a laxative for long term use. Doctor can prescribe laxative for some form of chronic constipation. Side effects with long term use of laxative may occur so it should only be done under the supervision of doctor. If laxatives are important, doctor first prescribes osmotic laxatives like milk of magnesia, polyethylene glcol or sorbitol. Stimulant laxatives are used when osmotic laxatives are not effective.

What are ten best foods for flat abs?

If you really want a sleek, sexy middle, you have got to tweak your diet. All of the best waist-whittling foods contain fiber to banish bloat, antioxidants to boost the abs routine effectiveness and protein to help maintain a healthy metabolism.
Almonds
- These delicious and versatile nuts contain protein and fiber and vitamin E which is a powerful antioxidant.
- These also contain magnesium, a mineral your body must have in order to produce energy, build and maintain muscle tissue and regulate blood sugar.
- Almonds have an ability to block calories.
- One should have around 23 almonds in a day with approximately 160 calories.

Eggs
- Eggs have a balance of essential amino acids.
- The protein and fat in the egg may be contributing to the feeling of satiety.
- One should have one egg a day, unless you have high blood cholestrol.

Beans
- Beans are incredibly versatile.
- Beans are a great source of antioxidant, fiber and protein.
- Snack on dry roasted channa, drop a handful of steamed moong sprouts or cooked chowli into soups. A half cup cooked beans contains about 12-140 calories and 7-14 grams of protein.

Apples
- Apples contain quercetin, a compound shown to help fight certain cancers, reduce cholesterol damage and promote healthy lungs.
- Study have found that individuals who have consumed three apples or pears a day for three months lost more weight as compared to others.
- A large apple contains 5gms of fiber but it is also 85% water whch helps you feel full.
- One should have one or two apples a day.

Berries
- Berries are loaded with fiber.
- Berries are also high in antioxidants which not only protect your body from chronic diseases but may also help you to get more results from your workouts.
- One should have half a cup daily or about 30 calories. Do not limit yourself to amla, jamuns and strawberries, add tart star gooseberries, mulberries and black currants.

Leafy Greens
- They have cancer preventing carotenoids.
- They are low in calorie.
- Most leafy greens are also a good source of calcium, as essential ingredient for muscle contraction.
- One should eat three servings daily. Leafy greens include spinach, broccli,amaranth (lobia), drumstick, methi.

Yogurt
- The pro-biotic bacteria in most yogurts help keep your digestive system healthy which translates into a lower incidence of gas, bloating and constipation which can keep your tummy flat.
- One should have one to three cups of fat free or low fat yogurt. Choose unsweetened yogurt. Add a handful of fresh chopped fruit for flavor and extra fiber.

Veggie Soup
- Soups are an easy way to get your vegetables.
- One should have at least one cup of low calorie, low sodium vegetable soup every day.

Fish
- Sea food especially fatty fish like sardine, tuna and mackerel is an excellent source of omega-3 fatty acids.
- These uber healthy fats may help promote fat burning by making your metabolism more efficient.
- Seafood is an excellent source of ab-friendly protein.
- One should have 100gm serving of fish per week.

Millet
- Millets can be used in many dishes in place of wheat or rice.
- They are rich in proteins, minerals and B vitamins.
- Millets make a tasty light breakfast cereal, work well in rotis, give extra body to soups or stews, and used raw, add delightful crunchy texture to breads and muffins.
- One should have at least one half cup serving per day.