Vegetables and Vegetables

Health Benefits of the Pod

The pod, or pod beans, is a legume of the Fabáceados family, the same as beans, lentils and chickpeas, which can offer several vitamins and minerals beneficial to our health in general. It has significant amounts of fiber, folic acid, iron, potassium, B vitamins, vitamin A, calcium, magnesium and phosphorus.

Like other dark green leafy vegetables, the pod contains lutein, a substance responsible for the yellow-green pigmentation of certain vegetables. This substance also has an antioxidant effect that protects cells from the harmful effects of free radicals.


Originally from South America, the pod quickly spread to Central and North America. It was spread to other continents in the 16th century, where it was taken to Europe by explorers. Today, the vegetable is present in several recipes, both in cold salads and in hot dishes.

Also known as green beans, the pod plant is adapted to temperatures between 10º and 27º, not tolerating intense cold or frost. As a vegetable, the pod must be harvested before the grain ripens, still green and consumed with the pod.


Green beans are a low-calorie vegetable. One hundred grams of pods have 36 calories and contain mineral salts such as Calcium, Phosphorus and Iron, in addition to Vitamin A and B Complex vitamins, folic acid, flavonoids, beta-carotene and carotenoids and fiber. Among the properties of the pod are its antioxidant action, improvement of the cardiovascular system, formation of bones and teeth and stimulating intestinal functions.

1. Antioxidant action

The antioxidant power of the pod is due to the presence of vitamin C, manganese and phenolic acids from the beans, mainly lutein. Antioxidants protect the body from the action of free radicals. It combats premature aging, is beneficial to skin health and helps prevent chronic diseases such as cancer.

2.Beneficial for bones

The pod contains minerals that participate in the constitution of bones and teeth such as calcium and manganese. Its consumption helps bone health, keeping them strong and healthy. It also has vitamin K, which promotes calcium absorption, enhancing the effect of this mineral and increasing bone density.

3.Improves the cardiovascular system

The pod is rich in fiber that works by decreasing the absorption of fat and helping to control cholesterol levels and gradually improve the functioning of the cardiovascular system as a whole.

4. Anti-inflammatory

The flavonoids present in the may have an anti-inflammatory effect that works to eliminate edema and inflammation in general.

5.Prevents anemia

The pod is a vegetable that is a source of Iron, a constituent of red blood cells. Its consumption increases the bioavailability of this nutrient and prevents anemia and its symptoms such as fatigue.

6.Help in preventing diabetes

The pod can help control blood sugar levels, reducing insulin spikes, and is useful in preventing diabetes.

7.Beneficial for the bowel

The pod is rich in fiber. A 100 gram serving can provide an average of 3.2 grams of fiber. Fibers regulate intestinal transit, improve the elimination of toxins, eliminate the feeling of bloating and abdominal pain.

8. Help with weight loss

The pod has few calories and can be consumed without harming the diet. A 100 gram serving has only 35 calories.

The fibers present in the pod also help with weight loss, as they give a feeling of satiety, control the absorption of fats and improve intestinal transit. Not only that, the pod also has nutrients that improve the health of the body as a whole.

9. Aids in mood

The pod has substances, such as folic acid, which interfere in the synthesis of several neurotransmitters such as dopamine, norepinephrine, homocysteine ​​and serotonin that control mood, well-being and sleep.

10.Beneficial for muscles

Magnesium present in the pod is an important mineral for protein synthesis and muscle growth.

11.Beneficial for the eyes

The pods contain vitamin A, which is important for maintaining eye health and ensuring good vision.

12.Beneficial for pregnant women

The pod is a source of folic acid (Vitamin B9), an important nutrient for the good development of the fetus, as it helps to reduce the bad formation of organs.


Beans are available year-round and are a nutritious addition to the menu. Light and easy to digest, the legume pod provides vitamins and minerals that improve the overall health of the body.

There are several types of pods and the best known are the butter pod, the common pod and the meter pod.

The pods are eaten boiled or sautéed. To cook the beans, first wash them well in clean water and remove the ends. For cooking, you don’t need a lot of water, just add enough to cover them.

Let it cook over high heat until it comes to a boil, then reduce the heat to medium and cook for a few more minutes. Turn off the heat, drain, season the pods as you like and serve.

To prepare the steamed beans, as well as other foods, a special pan is not necessary, as it is possible to improvise with aluminum sieves, a pasta colander, or any basket that has holes for the passage of steam. Steaming is a healthy option as it conserves food nutrients.

Place the clean pods in the basket with holes and attach it to a pan containing 3 cm to 5 cm of water and cover. The ideal is to place the basket with the pod after the water has started to boil.


Healthy eating has benefits for the body and mind. Green beans are a versatile vegetable that can be adapted and consumed in both cold and hot dishes. Because it contains several vitamins, minerals and fibers, its inclusion in the menu is an option for those seeking a healthier life. Because it contains few calories and almost no fat, it is an ally for those looking to lose weight.

Green bean salad is the perfect accompaniment to any meal and can be varied frequently, not making you sick, as there are several options that go with it, from cooked green bean salad with carrot, green bean salad with tomato, with broccoli, with egg , even salad of beans and potatoes that is a great and nutritious option to accompany meat and fish dishes.

The crispy cold green bean salad with balsamic vinegar is a great option for the summer.



  • 500 g of pods
  • 2 tablespoons of red onion
  • 2 tablespoons of chopped garlic
  • 4 tablespoons of balsamic vinegar
  • 4 tablespoons of extra virgin olive oil

Preparation mode:

  • In a pot, place the pods and enough water to cover them. Bring to a boil over high heat. Then reduce heat to medium and cook the beans slowly for 10 minutes. Drain and let cool.
  • In a bowl, place the onions, garlic, balsamic vinegar and oil. Add beans and mix. Cover the bowl and refrigerate for 1 hour. Serve cold.

Another interesting recipe for serving these vegetables is the egg pod. It is a simple, easy, tasty recipe and looks beautiful and colorful.



  • 500 grams of pods
  • 2 crushed garlic cloves
  • ½ onion
  • 1 spoon of oil
  • 2 tablespoons of tomato sauce
  • 2 eggs
  • salt taste
  • green smell to taste

Way of doing

  • Wash and cut the pods. Saute the green beans with the onion, garlic and a spoon of oil and let it cook. Add tomato sauce and green scent.
  • When the pod is soft add the eggs. Serve it hot.


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Robert Asprin, APD is a non-dieting Accredited Practicing Dietitian passionate about inspiring positive changes in eating and lifestyle behaviors to help improve health while nurturing relationships with food and body.

Robert Asprin

Robert Asprin, APD is a non-dieting Accredited Practicing Dietitian passionate about inspiring positive changes in eating and lifestyle behaviors to help improve health while nurturing relationships with food and body.

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