Green beans, also known as string beans or French beans are one of several tender varieties of Phaseolus vulgaris.

They are also locally termed as ‘imiteja,’ and they are the edible pod of the immature runner or hyacinth bean. Unlike shelled types, the legume undergoes harvesting while still tender and undried.  

Green beans are a frequent part of different dishes, side dishes, and salads in restaurants.

In Rwanda, the leading area of green bean production is Gicumbi district - Northern Province.

Health benefits 

In addition to being versatile and delicious in many culinary preparations, nutritionists say green beans provide a wealth of nutrients.

For instance, Rene Tabaro, a dietician and nutritionist at King Faisal Hospital says green beans are a rich source of vitamins A, C, and K, and of folic acid and fibre.

He says that studies show that consuming fruits and vegetables of all kinds can help reduce the risk of many adverse health conditions, and that green beans are no exception to this.

Meanwhile, according to FoodData Central, an integrated data system that provides expanded nutrient profile data and links to related agricultural and experimental research; these delicious and crunchy beans are low in calories and fat and contain no cholesterol.

Also, the fibre content is high, and these beans also provide some of the daily protein requirements. They also act as an easy source for acquiring vitamins like A, C, K, B6, and folic acid. 

In terms of minerals, green beans are a good source of calcium, silicon, iron, manganese, potassium and copper.

Many studies have suggested that including more plant foods, such as green beans in a diet decreases the risk of obesity, diabetes, heart diseases and overall mortality.

Consumption of fruit and vegetables also promotes a healthy skin complexion, increased energy, and weight loss.

Tabaro notes that green beans contain about twice the amount of iron as compared to spinach.

Iron is a component of red blood cells which is essential to transport oxygen from the lungs to cells throughout the body. If you are struggling with anaemia, low energy or low metabolism - he says string beans is the way forward.

He adds that these beans with their strong diuretic properties can serve as a great detox and help your body get rid of unwanted toxins.

Other benefits

In addition to other potent compounds, nutritionists urge that green beans are also powerful sources of lutein and zeaxanthin. They can help lower the risk of certain cancers and heart disease, boost vision, and even help prevent certain birth defects.

The presence of various immune system-boosting antioxidants in green beans is well known. Antioxidants are beneficial compounds in our body that seek out dangerous free radicals, and may intend to eliminate them from our system before they can cause illness or tissue damage.

For women of child-bearing age, consuming more iron from plant sources such as spinach, beans, pumpkin and green beans appears to promote fertility, according to Harvard Medical School.

Adequate folic acid intake is also needed during pregnancy, to protect the foetus against neural tube defects. One cup of green beans provides approximately 10 percent of daily folic acid needs and 6 percent of iron.

According to Tabaro, pairing iron-rich foods with vitamin C-rich foods like tomatoes, bell peppers, or berries can improve iron absorption.