The common bean also known as the "green bean" or "snap bean" (Phaseolus vulgaris) is grown worldwide.

The term 'bean' initially referred to the seed of the Broad or Fava bean, is now referred to many different species of edible legumes.
Beans have been used around the world for thousands of years. They come in many shapes, sizes and colours. They are very versatile as they can be dried and stored for years, eaten raw, cooked, ground into flour, fermented into soya sauce and are excellent in soups and salads. Beans are high in fiber, soluble fiber, iron, protein, folate and complex carbohydrates.

History and Origin
Research indicates that beans were among one of the first cultivated crops throughout many countries, the earliest being in the Middle East, dating back as far as 10,000 years ago. Beans are grown on all continents except Antarctica. Brazil and India are the major produces of dry beans, whilst China is highest distributor of the green bean. There are currently about 40,000 bean varieties world wide, however only a fraction are mass produced for consumption.

Nutrient Database - USDA (United States Department of Agriculture)
Reference Values for Nutrition – FDA (U.S. Food and Drug Administration)

The Bean Institute - is owned and managed by the Northarvest Bean Growers Association USA

Heart Disease Rich (Beans are rich in flavonoids, which are beneficial plant compounds that can help prevent heart disease by acting as antioxidants and anti-inflammatory agents). These flavonoids contribute to better heart health by potentially lowering blood pressure, improving blood sugar control, reducing cholesterol, and preventing blood clots. A diet including beans and other flavonoid-rich foods like fruits and vegetables is recommended by heart health experts for its protective effects on the cardiovascular system.

Diabetes and Hyperlipidaemia (Beans are excellent for managing diabetes and hyperlipidaemia because they are complex carbohydrates, rich in fiber, and contain compounds that improve insulin sensitivity). Their slow digestion helps to keep blood glucose levels stable, while the fiber and polyphenols contribute to lower cholesterol and reduced "bad" LDL cholesterol, all of which are beneficial for individuals with insulin resistance and high blood fats. 

Reduced risk of colon cancer (Beans are associated with a reduced risk of colon cancer due to their high insoluble fiber content, which adds bulk to stool, helps bind and remove carcinogens, and promotes a healthier gut microbiome by feeding beneficial bacteria that produce cancer-protective short-chain fatty acids). While both soluble and insoluble fibers are beneficial, insoluble fiber is particularly effective at sweeping the intestines and increasing fecal mass, which helps dilute and quickly expel potentially harmful substances from the body.

Beans are an excellent, iron-rich food source (ideal for vegans, providing essential nutrients like iron in plant-based forms). To maximize iron absorption from beans, pair them with vitamin C-rich foods like citrus fruits, tomatoes, or leafy greens, and consider soaking beans to reduce phytates which can inhibit iron absorption.

Lower blood cholesterol (Beans contain phytosterols, natural plant compounds structurally similar to cholesterol that help lower blood cholesterol by reducing its absorption in the gut). The main phytosterol found in beans and other legumes is beta-sitosterol. Eating beans as part of a plant-based diet can help lower LDL ("bad") cholesterol and support heart health by reducing the risk of heart disease.

Beans Help with Constipation (Beans are generally beneficial for constipation because their fiber adds bulk to stools, making them easier to pass, but they contain both soluble and insoluble fiber, which softens stool and speeds transit respectively). When dealing with constipation, it's important to drink plenty of water alongside fiber-rich foods like beans to help the fiber work effectively and prevent the situation from worsening. 

Beans help with obesity management (Beans help with obesity management because their high fiber, protein, and resistant starch content promotes feelings of fullness, slows digestion, and reduces overall calorie intake). Beans are naturally low in fat and packed with essential nutrients like vitamins and minerals, making them a key component of healthy, balanced diets for weight control.

Beans and gut health (Beans, as a rich source of prebiotic fiber, protein, and bioactive compounds, significantly boost gut health by increasing beneficial gut bacteria, enhancing microbial diversity, and improving the gut microbiome's overall community composition and function). This leads to benefits like improved digestive regularity, stronger intestinal barrier function, and regulated inflammation, though some people may experience gas and bloating, which can be minimized by gradually increasing bean intake, soaking and rinsing dried beans, and adding digestive herbs during cooking.

Antioxidant Properties (Beans contain powerful antioxidants and phytonutrients that protect against cell damage and reduce the risk of chronic diseases). 

Bean - From Wikipedia, the free encyclopedia

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