Green Beans: Health Benefits & Recipes

We all know that eating fruits and vegetables of all kinds can help reduce the risk of many inflammatory health conditions. This article will give you information on green beans and their many health benefits.

Many studies have shown that including more plant foods, such as green beans, in your diet can help decrease your risk of obesity, diabetes, heart disease, and overall mortality. Eating a diet rich in fruit and vegetables also promotes a healthy complexion, increased energy, and overall lower weight.

When we start specifically talking about green beans, we find that there are more than 130 varieties! Green Beans are a rich source of folic acid, fiber, vitamins A, C, and K. Here are some green bean health benefits we find particularly interesting:

  • According to Harvard Medical School, consuming more iron from plant sources such as spinach, pumpkin, and green beans appear to promote fertility for women of child-bearing age.
  • A low intake of vitamin K is associated with a higher risk of bone fracture. One cup of green beans provides 20% vitamin K, and 4% of your daily need for calcium.
  • Green beans are heart-healthy as they contain no cholesterol. Although your body needs some cholesterol for healthy cell growth, too much is bad for you. High cholesterol may lead to a build-up of fat deposits in your arteries, which can decrease blood flow to your heart and brain and cause a heart attack or stroke.
  • Green beans are low FODMAP food and can be enjoyed by many people who have chronic digestive issues.
  • Green beans contain protein, and your body needs protein to maintain healthy bones, hair, organs, and muscles. Protein is also essential to a healthy immune system. One cup of raw green beans has almost 2 grams of protein.
  • Raw green beans are a good source of vitamin C, which helps boost your immune system and protects your skin. They are also a good source of vitamin A, which is vital for your immune health, reproduction, and vision. Green beans are also a good source of minerals, especially manganese, which is essential to support your metabolism, bone health and promotes wound healing.

Green beans are available fresh or frozen. Fresh beans should be crisp and bright green. Whether you blanch them, sauté them, roast them or eat them raw, green beans are a nutritious addition to your diet.

A few quick tips:

  • Refrigerate fresh beans in a bag to maintain color and freshness.
  • Some green beans can be eaten raw. Just snap off each end and add to a salad or dip.
  • Roast the beans by spraying with olive or coconut oil spray and sprinkling with garlic and fresh cracked pepper. Roast at 425°F for 20–25 minutes, turning halfway through cooking or try these simple recipes to roast and air fry green beans for a quick side dish:



Do you love your air fryer?  Do you have it out tonight, looking for an easy, delicious anti-inflammatory side dish to make with the rest of your meal?  We have the recipe.  With just a few ingredients, this side will become a family favorite.

Don’t have an air fryer?  No worries!  This recipe can be put together the same way but cooked in the oven for a delicious roasted taste.

Air fryer green beans

Air Fryer (or Roasted) Green Beans

Course Side Dish
Servings 6


  • Oven or Air Fryer


  • 1 lb fresh green beans snapped into 2" pieces
  • 1 colored bell pepper sliced
  • 8 oz fresh mushrooms sliced
  • 1 small red onion thinly sliced
  • 2-3 Tbsp olive oil divided
  • 1 tsp Italian seasoning or to taste
  • Salt pepper and garlic powder to taste
  • Slivered almonds optional


  • Preheat air fryer to 370°F.
  • Place green beans and onion in a large bowl, sprinkle with seasonings and toss in 2 Tbsp olive oil to coat.
  • In a separate bowl, add peppers and mushrooms to the bowl, sprinkle with seasoning and toss in remaining olive oil to coat.
  • Arrange green beans and onions in a single layer in air fryer basket.  Cook 8-10 minutes, until just tender.
  • Add peppers and mushrooms to the basket and toss with green beans and onions.  Cook another 8-10 minutes, until veggies are browned.
  • To serve, sprinkle with slivered almonds if desired.


  • If you like bacon with this dish, chop 3-4 strips of bacon and toss with the veggies in instruction 3 above.  Cook with vegetables in the last 8-10 minutes of cooking time.
  • This dish can be made the same way in the oven. To roast the vegetables prepare the same way but cook on a sheet pan at 375°F. The green beans and onion cooking time should be increased to 10-15 minutes or until beans are tender. Then follow remaining instructions.
Keyword Air Fryer, Anti-Inflammatory, Bell Pepper, Green Beans, Side Dish

#AirFryer #SimpleRecipe #AddSomeBacon


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