Mung bean ( vine radiata ) are small, green beans belonging to the legume family.
They have been bred since ancient times. Indigenous mung bean it later spread to various parts of China and Southeast Asia.
Mung bean It has a versatile use and is typically used in salads and soups and eaten with shrimp.
It is high in nutrients and is thought to benefit many diseases.
Vegetables are high in protein, carbohydrates, dietary fiber and active biochemicals. It is a source of amino acids, plant starch and enzymes.
For this reason, it is known that eating this vegetable especially in the summer months facilitates digestion. Green mung beanIts antioxidant activity plays a vital role in dealing with infections, inflammation and chemical stress in your body.
In the article "What is mung bean for?", "What are the benefits of mung bean?", "Is there any harm in mung bean?" questions will be answered.
Nutritional Value of Mung Bean
Mung beanIt is rich in vitamins and minerals. One bowl (202 grams) of boiled mung beans contains:
Calories: 212
Fat: 0.8 grams
Protein: 14.2 grams
Carbs: 38.7 grams
Fiber: 15.4 grams
Folate (B9): 80% of the Reference Daily Intake (RDI)
Manganese: 30% of the RDI
Magnesium: 24% of the RDI
Vitamin B1: 22% of the RDI
Phosphorus: 20% of the RDI
Iron: 16% of the RDI
Copper: 16% of the RDI
Potassium: 15% of the RDI
Zinc: 11% of the RDI
Selenium mineral with vitamins B2, B3, B5, B6
These beans are one of the best plant-based protein sources. phenylalanineIt is rich in essential amino acids such as leucine, isoleucine, valine, lysine, arginine, and more.
Essential amino acids are amino acids that the body cannot produce on its own.
Mung bean It contains approximately 20–24% protein, 50–60% carbohydrates and a significant amount of fiber and micronutrients. It also has a rich and balanced biochemical profile.
Various chemical analysis, mung beanhas defined flavonoids, phenolic acids and phytosterols in various parts of.
Flavonoids
Vitexin, isovitexin, daidzein, genistein, prunetin, biochanin A, routine, quercetin, kaempferol, myricetin, ramnetin, kaempferitrin, naringin, hesperetin, delphinidin and coumestrol.
These phytochemicals work together to eliminate free radicals in the body and reduce inflammation.
What Are the Benefits of Mung Bean?
With a high amount of protein and antioxidants mung beancan help fight diabetes and heart disease. It can prevent heat stroke and fever. Studies also show that this bean has anticancer properties.
With its high antioxidant level, it reduces the risk of chronic diseases
Mung beanContains many healthy antioxidants including phenolic acids, flavonoids, caffeic acid, cinnamic acid, and more.
Antioxidants help neutralize potentially harmful molecules known as free radicals.
In high amounts, free radicals can interact with cellular components and cause damage. This damage is linked to chronic inflammation, heart disease, cancers, and other diseases.
Test tube studies, mung beanIt has shown that antioxidants obtained from the liver can neutralize free radical damage due to cancer growth in lung and stomach cells.
Sprouted mung beanhas a more impressive antioxidant profile and normal mung beanIt may contain six times more antioxidants than.
Prevents heat stroke
In many Asian countries, on hot summer days mung bean soup It is widely consumed.
This is because, mung beanIt has anti-inflammatory properties that help protect against heat stroke, high body temperatures, thirst and more.
Mung bean also contains vitexin and isovitexin antioxidants.
Animal studies, mung bean soupIt has shown that these antioxidants in the body help defend cells against injury from free radicals generated during heat stroke.
However, mung bean and there is little research in the field of heat stroke, so more research needs to be done before giving people ideal health advice.
May reduce the risk of heart disease by lowering cholesterol
High cholesterol, especially "bad" LDL cholesterol, can increase the risk of heart disease.
Research mung beanIt shows that may have properties that lower LDL cholesterol.
For example, animal studies, mung bean showed that antioxidants lower blood LDL cholesterol and can prevent LDL particles from interacting with unstable free radicals.
What's more, a review of 26 studies found that consuming a daily serving (about 130 grams) of legumes, such as beans, significantly lowered blood LDL cholesterol levels.
Another analysis of 10 studies showed that abundant diets with legumes (excluding soy) can reduce blood LDL cholesterol levels by about 5%.
Rich in potassium, magnesium and fiber, which lowers blood pressure
High blood pressure is a serious health problem because it increases the risk of heart disease, the leading cause of death in the world.
Mung beanhelps lower blood pressure.A good potassium, magnesium and fiberis the source. Studies have shown that each of these nutrients is associated with a reduced risk of high blood pressure.
Also, an analysis of eight studies has shown that more intake of legumes such as beans reduces blood pressure in adults with and without high blood pressure.
Test-tube and animal studies have also found that mung bean proteins can naturally suppress enzymes that raise blood pressure.
Has anti-inflammatory effects
Polyphenols such as vitexin, gallic acid, and isovitexin reduce inflammation in the body. Animal cells treated with these active molecules had low levels of inflammatory compounds (interleukins and nitric oxide).
The skin of the mung beanThe flavonoids contained in it try to increase the production of anti-inflammatory compounds in the body. This can be effective against inflammatory conditions such as diabetes, allergies and sepsis.
Has an antimicrobial effect
Tong kernelsPolyphenols extracted from water have both antibacterial and antifungal activities.Fusarium solani, Fusarium oxysporum, Coprinus comatus ve Botrytis cinerea kills a variety of fungi such as.
Staphylococcus aureus ve Helicobacter pylori Some strains of bacteria have also been found to be sensitive to these proteins, including
Mung bean enzymes break down the cell walls of these microbes and prevent them from living in the intestines, spleen and vital organs.
Fiber and resistant starch content is beneficial for digestive health
Mung bean It contains a variety of nutrients that are beneficial for digestive health. One bowl serving provides 15.4 grams of fiber, which means it's high in fiber.
Mung beancan help keep the intestines in order by accelerating the movement of nutrients in the intestines. pectin It contains a type of fiber called.
Like other legumes mung bean also contains resistant starch.
Resistant starchWorks similarly to soluble fiber as it helps to feed healthy gut bacteria. The bacteria then digest it and convert it into short-chain fatty acids - especially butyrate.
Studies show that butyrate supports digestive health in many ways. For example, it can nourish colon cells, boost the immune system, and even reduce the risk of colon cancer.
Moreover, mung bean The carbohydrates in it are more easily digested than those found in other legumes. Therefore, it causes less bloating than other legumes.
If left untreated, high blood sugar is a serious health problem. This is an essential feature of diabetes and causes a number of chronic diseases.
Mung beanIt has several properties that help keep blood sugar levels low. It is high in fiber and protein, which helps slow down the blood circulation.
Animal studies also mung bean It has shown that its antioxidants vitexin and isovitexin lower blood sugar levels and help insulin work more effectively.
Mung bean slimming
Mung beanare high in fiber and protein, which can help you lose weight. Studies show that fiber and protein ghrelin It has shown that it suppresses hunger hormones.
What's more, additional studies have found that both foods can stimulate the release of feel-full hormones such as peptide YY, GLP-1, and cholecystokinin.By reducing appetite, they also help reduce calorie intake.
Benefits of mung beans for pregnant women
Abundant in women during pregnancy folat It is recommended to eat foods rich in foods. Folate is essential for the optimal development of the child.
Mung beanA 202-gram serving provides 80% of the RDI for folate. It is also high in iron, protein and fiber, which women need more during pregnancy.
However, pregnant women may use raw materials as they may carry bacteria that can cause infection eat mung beansshould avoid skin.
What are the Harms of Mung Bean?
Mung beanThere is little information about the security of. It contains anti-nutrients and estrogen-like phytosterols that can harm the body. However, it doesn't mean it's not safe.
If eaten raw or half cooked, mung bean May cause diarrhea, vomiting and food poisoning.
As a result;
Mung beanare high in nutrients and antioxidants that can be beneficial for health.
It can protect against heat stroke, aid digestive health, promote weight loss, and lower "bad" LDL cholesterol, blood pressure, and blood sugar.
