The mung bean (Vigna radiata), alternatively known as the green gram, mash moong, monggo, or munggo (Philippines), is a plant species in the legume family.^[rx][rx] The mung bean is mainly cultivated in East, Southeast and South Asia.^[rx] It is used as an ingredient in both savory and sweet dishes.

Mung beans which are also known as Green Gram, Golden Gram, and Chinese Mung Bean, are a species of legume which is widely consumed in the world. As they are easy to cultivate, it is very useful for the health. They are produced in the greatest numbers in China, India, and Southeast Asia but they are actually native to South America. Their scientific name is Vigna radiate, and they are classified as legumes. It was domesticated before 1500 BC in India. Mung beans grow on sandy loam soils and prefer tropical, sub-tropical, and warm temperate climates. Although most of the Mung beans are green, there are also rare varieties of yellow, greenish-yellow, brown, and black. Mung beans have become quite popular in recent decades due to their high content of protein. It is an excellent source of protein for vegetarians.

History

Mung beans are native to South America. As early as 1500 BC, Mung beans were domesticated in India before it spread throughout Asia and then the United States. The Mung bean was grown in India for centuries. It is also grown in South America, the US, Africa, Australia, and Asia.

Plant

The plant is erect or sub-erect, creeping or twining annual herb which grows up to 30–90 cm high. As a member of the legume family, Mung beans produce yellow flowers and are followed by long and cylindrical pods. Plants have trifoliate alternate leaves with elliptical-ovate leaflets. The leaves can grow up to 5-18 cm long and 3-15 cm broad. The yellow flowers develop into a pendant, linear-cylindric pods of 4–12 cm long and 4–6 mm broad. The pods are black, brown, and pale gray in color. Each pod contains small subglobose or ellipsoid-shaped beans. The seeds are ellipsoid up to 4–6 mm long, range widely in colors such as yellow, greenish-yellow, light green, dark green, shiny green, dull green, brown, black, and green often mottled with black. The seeds have got lustrous and unpolished dark green skin with light yellow flesh. The seed flavors are sweet and savory. The plant has a branched, weak, trailing, and climbing stem of 5 m to 3 m long. The plant has a deep-rooted system with nitrogen-fixing nodules. The season of the fruit and seeds is from summer to fall.

How to Eat

Mung Beans could be consumed cooked or sprouted. It is also served as a main dish, soup, stew, or dessert. They could be consumed whole or made as flour, snacks, porridge, bread, soups, noodles, and ice cream. Split seeds can be prepared as dhal same as lentils or black gram. Mung beans could be processed as starch noodles. The extract of starch from Mung beans is used to make jellies.

Proximity	Amount	% DV
Water	115.8 g	N/D
Energy	26 Kcal	N/D
Energy	109 kJ	N/D
Protein	2.52 g	5.04%
Total Fat (lipid)	0.11 g	0.31%
Ash	0.37 g	N/D
Carbohydrate	5.2 g	4.00%
Total dietary Fiber	1 g	2.63%
Total Sugars	3.52 g	N/D

Minerals	Amount	% DV
Copper, Cu	0.151 mg	16.78%
Iron, Fe	0.81 mg	10.13%
Manganese, Mn	0.174 mg	7.57%
Zinc, Zn	0.58 mg	5.27%
Phosphorus, P	35 mg	5.00%
Magnesium, Mg	17 mg	4.05%
Potassium, K	125 mg	2.66%
Calcium, Ca	15 mg	1.50%
Selenium, Se	0.7 µg	1.27%
Sodium, Na	12 mg	0.80%

Vitamins	Amount	% DV
Vitamin K (phylloquinone)	28.1 µg	23.42%
Vitamin C (Ascorbic acid)	14.1 mg	15.67%
Vitamin B2 (Riboflavin)	0.126 mg	9.69%
Vitamin B9 (Folate, Folic acid)	36 µg	9.00%
Vitamin B3 (Niacin)	1.013 mg	6.33%
Vitamin B5 (Pantothenic acid)	0.301 mg	6.02%
Vitamin B1 (Thiamin)	0.062 mg	5.17%
Vitamin B6 (Pyridoxine)	0.067 mg	5.15%
Choline	12.3 mg	2.24%
Vitamin E (alpha-tocopherol)	0.09 mg	0.60%
Vitamin A	1 µg	0.14%
Beta Carotene	5 µg	N/D
alpha Carotene	5 µg	N/D
Beta Cryptoxanthin	5 µg	N/D

Lipids	Amount	% DV
Fatty acids, total saturated	0.031 g	0.05%
Fatty acids, total polyunsaturated	0.04 g	0.24%
Palmitic acid 16:00 (Hexadecanoic acid)	0.022 g	N/D
Stearic acid 18:00 (Octadecanoic acid)	0.006 g	N/D
Fatty acids, total monounsaturated	0.015 g	N/D
Oleic acid 18:1 (octadecenoic acid)	0.015 g	N/D
Linoleic acid 18:2 (octadecadienoic acid)	0.029 g	N/D
Linolenic acid 18:3 (Octadecatrienoic acid)	0.011 g	N/D

Amino Acids	Amount	% DV
Tryptophan	0.035 g	7.95%
Isoleucine	0.122 g	7.30%
Valine	0.12 g	5.68%
Histidine	0.064 g	5.19%
Lysine	0.153 g	4.58%
Leucine	0.161 g	4.36%
Threonine	0.072 g	4.09%
Tyrosine	0.047 g	1.62%
Cystine	0.015 g	0.90%
Methionine	0.031 g	N/D
Phenylalanine	0.107 g	N/D
Arginine	0.181 g	N/D
Alanine	0.091 g	N/D
Aspartic acid	0.44 g	N/D
Glutamic acid	0.149 g	N/D
Glycine	0.057 g	N/D
Serine	0.03 g	N/D

*Above mentioned Percent Daily Values (%DVs) are based on 2,000 calorie diet intake. Daily values (DVs) may be different depending upon your daily calorie needs. Mentioned values are recommended by the U.S. Department of Agriculture. They are not healthbenefitstimes.com recommendations. Calculations are based on average age of 19 to 50 years and weigh 194 lbs. Source: https://ndb.nal.usda.gov/ndb/foods/show/2847

Health Benefits of Mung Beans

Mung beans possess enzymes, nutrients, and antioxidants which are essential for maintaining good health. The presence of medicinal properties in the Mung beans assists to enhance health. It is good for the health of the eyes, hair, nails, and liver. It also enhances blood circulation. It is loaded with a high amount of fiber and low in calories. Mung beans are used in traditional Chinese medicine for therapeutic uses such as detoxifying the body and eliminating heat.

1. Prevents heart ailments

The study which was published in the Journal of Human and Experimental Toxicology shows that Mung beans have the ability to reduce bad cholesterol levels. It assists to regulate the level of cholesterol as its antioxidants eliminate free radicals, repair the damage of blood vessels and reduce inflammation. Strokes and heart attacks are the cause of oxidized LDL cholesterols. Mung beans help to clear arteries and enhance circulation.

2. Reduce blood pressure

The nutrition found in Mung beans has the ability to counteract cardiovascular diseases and high blood pressure. The study which was published in the Chemistry Central Journal shows that the extracts of Mung bean lower the level of systolic blood pressure in rats. The researchers report that the anti-hypertensive effects of Mung beans lower the constricting of blood vessels that leads to raising the blood pressure.

3. Prevents cancer

Mung beans possess a high amount of polyphenols and oligosaccharides that assist to eliminate the development of cancer. The clinical studies show that it possesses anti-tumor properties which prevent DNA damage and mutation of dangerous cells. The study which was conducted by the College of Food Science and Nutritional Engineering at the China Agricultural University reports that the antioxidants found in Mung beans possess free radical scavenging abilities. The flavonoids such as vitexin and isovitexin reduce the oxidative stress that leads to form cancer.

4. Prevents Type 2 diabetes

The evidence shows that the nutrition found in Mung beans possesses an anti-diabetic effect which helps to treat type 2 diabetes. The study conducted by The Institute of Crop Sciences shows that when the Mung bean supplement was provided to the rats, their blood glucose, glucagon, plasma C-peptide, triglyceride level, and total cholesterol was decreased but at the same time their glucose tolerance was improved with the rise in insulin responsiveness.

5. Rich in protein

Mung bean seeds possess the nutrients such as isoleucine, leucine, and valine which make it an effective choice for vegetarians. According to the Department of Chemistry at the Harbin Institute of Technology, the Mung beans possess 20 to 24 percentages of amino acids. Albumin and Globulin make about 85 percent of the total amino acids which are found in the Mung beans.

6. Enhance immunity

The phytonutrients found in Mung beans acts as anti-inflammatory and anti-microbial which assist to enhance immunity and counteract the harmful bacteria, colds, viruses, irritation, rashes, etc. Mung beans enhance the absorption of nutrients as well as immune defense.

7. Adequate Vitamins and Minerals

Folate is essential for DNA synthesis, tissue and cell growth, cognitive function, balance hormones, and reproduction. The adequate consumption of folate is vital during pregnancy which helps to prevent neural tube defects, prevent early births and termination.

Mung beans are low in magnesium which is essential for the proper functions of the heart, digestive health, releasing neurotransmitters, and repairing muscle tissues.

8. Helps to lose weight

Mung beans possess a high amount of protein and fiber. The researcher reports that the beans which are high in fiber increase the cholecystokinin which is a satiety hormone. The other studies show that the consumption of beans increases satiety. The daily intake of Mung beans lowers the food intake which enhances weight loss.

9. Reduce PMS

Mung beans are loaded with Vitamin B6, Vitamin B, and folate which helps to control the fluctuations of hormone that leads to PMS symptoms. These assist to reduce the severity and pain related to the PMS cramps, mood swings, headaches, muscle pains, and fatigue.

10. Assist digestion

Mung beans are easy to digest and also help to detoxify the body. As they are rich in fiber, it assists in digestion and prevents the IBS symptoms such as constipation. In India, Mung beans are cooked with turmeric, coriander, cumin, and ginger which help to add taste as well as eliminate stomach pains.

References

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