Mung bean is a small green bean from the legume family that has been cultivated since ancient times.
While mung bean is native to India, it later spread to China and various parts of Southeast Asia. These beans have a slightly sweet taste and are sold fresh, in the form of sprouts or dried beans.
Mung bean is a versatile and is usually eaten in salads, soups and fries. They are rich in nutrients and are believed to help cure many diseases.
Here are 10 health benefits of mung bean:
1. Rich in healthy nutrients
Mung bean is rich in vitamins and minerals. One cup (7 ounces or 202 grams) of boiled mung bean contains:
• Calories: 212
• Fat: 0.8 grams
• Protein: 14.2 grams
• Carbohydrates: 38.7 grams
• Fiber: 15.4 grams
• Folate (B9): 80% of the daily reference intake (RDI)
• Manganese: 30% RDI
• Magnesium: 24% RDI
• Vitamin B1: 22% RDI
• Phosphorus: 20% RDI
• Iron: 16% RDI
• Copper: 16% RDI
• Potassium: 15% RDI
• Zinc: 11% RDI
• Vitamins B2, B3, B5, B6 and selenium
Mung bean is one of the best plant sources of protein. They are rich in essential amino acids such as phenylalanine, leucine, isoleucine, valine, lysine, arginine and so on.
Essential amino acids are those that your body cannot produce on its own.
Since mung bean is also eaten sprouted, it is important to note that sprouting changes their nutritional composition. Sprouted mung bean contains fewer calories and more free amino acids and antioxidants than sprouted mung bean.
In addition, germination reduces the level of phytic acid, which is an anti-nutrient. Anti-nutrients can reduce the absorption of minerals such as zinc, magnesium and calcium.
Summary: Mung bean is rich in important vitamins, minerals, protein and fiber. It may have fewer calories than some legumes, but it has more antioxidants and amino acids.
2. High levels of antioxidants can reduce the risk of chronic diseases
Mung bean contains many healthy antioxidants, including phenolic acids, flavonoids, caffeic acid, cinnamic acid and more. Antioxidants help neutralize potentially harmful molecules known as free radicals.
In large quantities, free radicals can interact with cellular components and destroy them. This damage is associated with chronic inflammation, heart disease, cancer and other diseases.
Studies have shown that mung bean antioxidants can counteract the damage of free radicals associated with cancer growth in lung and stomach cells.
Interestingly, sprouted mung bean seems to have more dramatic antioxidant properties and can have six times more antioxidants than regular mung bean.
Summary : Mung bean is a good source of antioxidants that can reduce the risk of chronic diseases such as heart disease, diabetes and some cancers.
3. The antioxidants Vitexin and Isovitexin can prevent heatstroke
In many Asian countries, mung bean soup is usually consumed on hot summer days. This is because mung bean is believed to have anti-inflammatory properties that help protect against heatstroke, high body temperature, thirst and more.
However, some experts question whether eating mung bean soup is better than drinking water, because staying hydrated is a key factor in preventing overheating. Mung bean also contains the antioxidants vitexin and isovitaxin.
Summary : Mung bean contains antioxidants such as vitexin and isovitoxin, which can protect against free radical damage that occurs during heatstroke.
4. It can lower bad LDL cholesterol levels and reduce the risk of heart disease.
High cholesterol, especially bad LDL cholesterol, can increase the risk of heart disease.
Interestingly, research shows that mung bean can have properties that can lower LDL cholesterol.
For example, animal studies have shown that mung bean antioxidants can lower blood LDL cholesterol and protect LDL particles from interacting with unstable free radicals.
In addition, a review of 26 studies found that eating one serving (about 130 grams) of legumes daily, such as mung bean, significantly lowered blood LDL cholesterol levels.
Summary : Studies have shown that mung bean antioxidants can lower LDL bad cholesterol.
5. It is rich in potassium, magnesium and fiber that can lower blood pressure.
It is estimated that 1 in 3 American adults has high blood pressure. High blood pressure is a serious health problem because it puts you at risk for heart disease (the leading cause of death in the world).
Mung bean can help lower blood pressure. They are a good source of potassium, magnesium and fiber. Studies have linked each of these nutrients to the risk of significantly lowering high blood pressure.
In addition, an analysis of eight studies shows that eating more legumes, such as mung bean, lowers blood pressure in adults with and without high blood pressure.
Summary: Mung bean is a good source of potassium, magnesium and fiber, which has been linked to lower blood pressure levels in adults.
6. The fiber and starch in mung bean can help with digestive health
Mung bean contains a variety of nutrients that are very beneficial for gastrointestinal health. For example, they are high in fiber and provide 15.4 grams per cup cooked (202 grams).
In particular, mung bean contains a soluble fiber called pectin, which can help keep your gut regular by speeding up the movement of food in the gut.
Mung bean, like other legumes, contains resistant starch. Resistant starch acts like soluble fiber because it helps nourish the healthy bacteria in your gut. The bacteria then digest it and convert it to short-chain fatty acids.
Summary: Mung bean contains soluble fiber and resistant starch that can strengthen the digestive tract. The carbohydrates in mung bean also cause less bloating.
7. The combination of nutrients can lower blood sugar levels
If left untreated, high blood sugar can be a serious health problem.
This is a major feature of diabetes and is associated with a number of chronic diseases. That’s why health professionals are urging people to keep their blood sugar in a healthy range.
Mung bean has several properties that help keep blood sugar levels low. They are rich in fiber and protein, which help slow the secretion of sugar into the bloodstream.
Other studies have also shown that mung bean antioxidants, such as vitexin and isovitaxin, can lower blood sugar levels and help insulin work more efficiently.
Summary: Mung bean is rich in fiber and protein and contains antioxidants that can lower blood sugar levels and help insulin function more effectively.
8. It can cause weight loss by suppressing hunger and increasing satiety hormone.
Mung bean is rich in fiber and protein that can help with weight loss. Studies have shown that fiber and protein can suppress hunger hormones such as ghrelin.
In addition, additional studies have shown that both nutrients can stimulate the secretion of hormones that make you feel full, such as YY peptide, GLP-1, and cholecystokinin.
Mung bean can help you reduce your calorie intake and thus your weight by limiting your appetite.
Summary: Mung bean is rich in fiber and protein that can help curb hunger by reducing hunger.
9. The folate in mung bean can support a healthy pregnancy
Women are advised to eat folate-rich foods during pregnancy. Folate is essential for your baby’s optimal growth and development
However, most women do not get enough folate, which carries a higher risk of birth defects.
Mung bean provides 80% of RDI folate in a cooked cup (202 g). They are also rich in iron, protein and fiber that women need most during pregnancy.
However, pregnant women should avoid eating raw mung bean sprouts, as they can carry bacteria that can cause infections. Cooked mung bean and sprouts seem to be safe.
Summary: Mung bean is rich in folate, iron and protein, all of which women need. Avoid raw mung bean sprouts during pregnancy, as they can contain harmful bacteria.
10. Versatile and easy to add to your diet
Mung bean is a delicious and versatile food and can be easily added to your diet.
They can be used instead of most other beans in foods such as curry, salads and soups. Mung bean has a slightly sweet taste and is often kneaded in Asian desserts.
To cook them, simply boil the mung beans until soft – about 20 to 30 minutes. Alternatively, they can be steamed in a pressure cooker for about five minutes.
Summary: Mung bean is versatile and easily added to the diet. Mung bean is often boiled or steamed, while sprouts are usually eaten raw or cooked in fried foods.
The final conclusion
Mung bean is rich in nutrients and antioxidants that can have health benefits.
In fact, they can protect against heatstroke, help with gastrointestinal health, increase weight loss, and lower LDL cholesterol, blood pressure, and blood sugar levels.
Since mung bean is very useful and healthy, do not forget to include it in your diet.
Sadr Novin Khorasan Trading with a 10-year history in the field of import and export and using the experiences of food experts, brings mung bean with the highest quality and the most appropriate price to you, dear buyers.
To buy mung bean or to know the price of mung bean, contact the collection experts by phone or by sending a message through the contact us page.
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