The Health Benefits of Eating Green Beans Every Day

Whether fresh, frozen, or steamed straight from a bag, green beans are a simple, affordable vegetable that deserves a permanent spot on your plate. Often overshadowed by trendier greens, green beans quietly pack a powerful nutritional punch. From bone strength to better digestion and even mood support, eating green beans regularly could offer more benefits than you realize.

1. Supports Strong Bones

Green beans are rich in vitamin K, a nutrient essential for building and maintaining strong bones. Low levels of vitamin K have been linked to decreased bone density and a higher risk of fractures. One cup of green beans provides over 20% of the daily recommended intake for vitamin K, along with small amounts of calcium both key players in bone formation and strength.

2. Aids in Healthy Weight Management

Looking for a low-calorie, high-fiber side dish that actually satisfies? One cup of cooked green beans contains just 31 calories and almost 3 grams of fiber, which promotes satiety and helps control appetite. The fiber slows digestion, making you feel fuller longer without adding unnecessary fat or sugar to your meal.

3. Good for Your Gut

Green beans are low-FODMAP, which means they are easier to digest for people with conditions like irritable bowel syndrome (IBS). Their fiber content also helps support gut health by feeding beneficial bacteria and improving regularity. This makes green beans a gentle, gut-friendly veggie option.

4. Improves Heart Health

Thanks to their content of soluble fiber, folate, and potassium, green beans can support cardiovascular health in multiple ways:

• Soluble fiber helps lower LDL (“bad”) cholesterol

• Potassium helps regulate blood pressure

• Folate supports healthy blood vessels

To maximize heart benefits, avoid canned green beans with added sodium and cook them with heart-healthy oils like olive oil instead of butter or bacon fat.

According to the CDC, fewer than 1 in 10 adults consume enough vegetables daily. Adding a cup of green beans is an easy way to help close that gap.

5. Helps Maintain Healthy Vision

Green beans contain antioxidants like vitamin C, vitamin A, and lutein, all of which help protect your eyes from oxidative damage. One cup delivers about 15% of your daily vitamin A and 25% of your vitamin C needs both of which support eye health and may reduce the risk of conditions like cataracts and age-related macular degeneration.

6. Beneficial During Pregnancy

Folate is a critical nutrient for fetal development, especially in the early weeks of pregnancy. Green beans offer a convenient plant-based source of folate, providing roughly 33 mcg per cup, or about a third of the daily recommendation. Getting enough folate is associated with a lower risk of neural tube defects like spina bifida.

7. May Reduce Symptoms of Depression

Folate doesn’t just support pregnancy it also plays a role in mental health. Elevated levels of homocysteine, an amino acid that folate helps regulate, have been linked to mood disorders. By supporting folate levels, green beans may help the brain better regulate mood, sleep, and even appetite.

8. May Help Prevent Iron-Deficiency Anemia

Green beans offer a small but meaningful amount of iron, which helps carry oxygen throughout your body. While they aren’t a major source on their own (about 1 mg per cup), pairing green beans with vitamin C-rich foods like tomatoes or citrus can help your body absorb more iron and potentially reduce the risk of anemia.

9. Could Offer Some Cancer Protection

While research is ongoing, green beans contain a mix of antioxidants and plant compounds that may help protect against certain cancers. These include:

• Chlorophyll, which may block carcinogens

• Resistant starch and fiber, both linked to a lower risk of colorectal cancer

• Phenolic compounds, known for anti-inflammatory and antioxidant activity

Though more research is needed, regularly including green beans in a varied diet may offer added protection.

Nutrition Snapshot: 1 Cup Cooked Green Beans

• Calories: 31

• Fiber: 2.7 g

• Vitamin K: 43 mcg (36% DV)

• Vitamin C: 12.2 mg (14% DV)

• Vitamin A: 35 mcg (4% DV)

• Folate: 33 mcg (8% DV)

• Iron: 1 mg (6% DV)

• Potassium: 211 mg (6% DV)

Who Might Need to Be Cautious?

Green beans are safe for most people, but a few groups may need to modify their intake:

• Those on blood thinners: The high vitamin K content may interfere with medications like warfarin.

• Those with high blood pressure: Avoid canned versions with added salt look for low-sodium options or rinse thoroughly.

• People with allergies: Though rare, green bean allergies do exist. Watch for any adverse reactions.

Final Thought

Simple, versatile, and packed with nutrients, green beans are far more than just a holiday side dish. Making them a regular part of your weekly meals can support heart health, bone strength, healthy digestion, and even emotional well-being.

For more health-forward food insights, subscribe to our newsletter.