The mung bean or moong bean, scientifically known as Vigna radiate, is a plant belonging to the legume family that is known for its high nutritional value and fiber content. Mainly cultivated in southeast and south Asia, the mung bean is now gaining popularity as a health-promoting food in the western world. Researches have proved that mung beans have a lot of health benefits to offer to its consumers and they should include mung beans into their dietary plan on a regular basis.
Mung Beans Nutrition:
100 grams of mung bean provide a user with 345 Kcal energy, 23 grams protein, and 16 grams dietary fiber. They are a high dietary source of nutrients like potassium, magnesium, manganese, zinc, copper, and vitamin B complex. Moong beans are also loaded with antioxidants such as vitamin C and vitamin E. 100 grams of mung bean contain 4.8 mg of vitamin C and 0.51 mg of vitamin E. Mung beans can be eaten fermented, cooked, milled or raw.
Health Benefits of Mung Beans
Promote muscle mass gains: Because mung beans make a rich dietary source of protein, they help gain and retain muscle mass. Protein in moong beans contains essential amino acids such as valine, leucine and isoleucine which are considered to be building blocks of muscle fibers. A regular consumption of mung beans especially after performing a vigorous weight lifting training session helps repair damaged muscle fibers, increasing their volume and thickness.
Protect against Cancer: Moong beans make a rich source of antioxidants, which help reduce the free-radical-induced oxidative stress and flush the toxins out of the system. Free radicals and toxins are considered to be leading causes of different types of cancer. Moreover, mung beans provide high amounts of dietary fiber, which helps maintain the health of the gut by cleansing the intestines, protecting against the risk of colon cancer.
Promote sexual health: 100 grams of moong beans provide your body with 2.68 grams of zinc which is a sexual-health-promoting nutrient. A regular consumption of zinc has been shown to increase testosterone levels in the human male body. Researches have also shown that zinc plays an important role in maintaining prostate health and improving sperm motility.
Strengthen immune system: Moong beans contain a lot of phytonutrients that help boost immune system and protect against infections and viruses. Mung beans exhibit anti-inflammatory effects, which help reduce inflammation and protect against the risk of autoimmune diseases.
Lower high cholesterol levels: Oxidized bad cholesterol (LDL) is considered as one of the biggest risks for deadly cardiovascular problems such as stroke and heart attacks. According to a study published in the Journal of Human and Experimental Toxicology in 2011, a regular consumption of moong beans can play a very important role in reducing LDL cholesterol oxidation.
Some Healthy Mung Beans Recipes:
- Mung beans salad: Make a refreshing and energizing salad of boiled moong beans, red beans, chick peas, tomatoes, onions and green pepper. Sprinkle some black salt on the salad and eat at dinner.
- Mung beans hummus: To make creamy hummus, boil moong beans and top them with fresh chives, shallot oil and low-fat dairy cream.
- Mung beans bowl: Top the boiled moong beans with yogurt and quinoa. Sprinkle toasted nuts preferably almonds and walnuts, and paprika oil to make a delicious, healthy recipe.
- Mung beans curry: Soak the moong beans in water overnight and drain water. Saute the onions in the cooking oil with salt. Then add moong beans, 3 cups of water, chopped tomatoes and grounded red pepper to the mixture. Let the mixture boil for 30 minutes. Delicious mung beans curry is ready to serve. Eat with bread or sprinkle moong beans curry over boiled rice to provide your body with a variety of nutrients.