Mung Beans Nutrition and 20 Health Benefits

A single serving of mung beans provides a lot of vitamins, minerals, fiber, and protein, making them a nutritious powerhouse. The following is a summary of the main nutrients that one cup (202 grams) of cooked mung bean contains:

• Calories: 212
• Fat: 0.8 grams
• Protein: 14.2 grams
• Carbs: 38.7 grams
• Fiber: 15.4 grams
• Folate (B9): 80% of the RDI (Reference Daily Intake)
• Manganese: 30% of the RDI
• Magnesium: 24% of the RDI
• Vitamin B1 (Thiamin): 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

Along with the nutrients, there are several health benefits of Mung beans.

Mung beans are a great plant-based source of protein, which makes them very beneficial for vegans, vegetarians, and people trying to consume less meat. About 14 grams of protein may be found in one cup of cooked mung beans, which is a significant amount of protein for a plant-based meal.

This high protein content is necessary for hormone and enzyme production, tissue growth and repair, and maintaining the general health of muscles. Mung beans have an interesting amino acid profile because they are a good source of essential amino acids, needed for several body processes.

Rich in nutrients, mung beans provide a remarkable range of vital vitamins and minerals. Iron, magnesium, potassium, folate, and the vitamins B1, B2, B3, and B6 are all abundant in them.

The synthesis of energy, neuron function, blood creation, and cellular health are just a few of the many biological processes that depend on these nutrients. Furthermore, antioxidants, which aid in preventing oxidative stress and chronic diseases, are abundant in mung beans.

They are an important component of a nutritious, well-balanced diet due to mung bean nutrition facts.

One cup (202 grams) of cooked mung beans contains a grand 15.4 grams of fiber. This dietary fiber provides a double dose of goodness. Soluble fiber, such as pectin found in mung beans, aids in digestion by softening stool and promoting smooth passage through the stomach.

The nutrition in mung beans helps to manage blood sugar levels by decreasing sugar absorption into the bloodstream. Mung beans also include resistant starch, a form of fiber that serves as a prebiotic, nourishing the healthy bacteria in your stomach for better digestive health.

Due to their unusually low-calorie content, mung beans are a great meal option for anyone trying to control their weight. Considering its nutritious density, cooked mung beans have very few calories, about 212 per cup.

Because of mung beans nutrition facts, people can eat a substantial amount without drastically increasing their calorie intake because of this low-calorie profile. They are also high in protein, fiber, vitamins, and minerals, making them a nutrient-dense food that doesn't overindulge in calories.

The considerable antioxidant characteristics of mung beans are attributed to their abundance of several phytochemicals, including flavonoids, phenolic acids, and vitamin C. By scavenging dangerous free radicals from the body, these antioxidants lessen oxidative stress and cellular damage.

Mung beans assist in shielding cells from degenerative diseases like cancer, heart problems, and neurological disorders by scavenging free radicals.

Their relevance in a healthy diet is further highlighted by the possibility that their antioxidant qualities would improve immune system performance and skin health.

Mung beans have anti-inflammatory qualities due to the presence of bioactive substances such as flavonoids, polyphenols, and other antioxidants. By preventing the body's pro-inflammatory cytokines and enzymes from activating, these substances aid in the reduction of inflammation.

Mung beans have the potential to mitigate the symptoms of inflammatory disorders such as inflammatory bowel disease, asthma, and arthritis by decreasing inflammation.

Furthermore, adding mung beans to the diet may improve general health and prevent sickness because chronic inflammation is connected to many chronic illnesses, such as diabetes and heart disease.

Mung beans provide a multifaceted approach to promoting heart health. Their high fiber content reduces LDL (bad) cholesterol by trapping cholesterol particles in the digestive tract and inhibiting their absorption into the bloodstream.

They are also high in potassium and magnesium, two elements that are crucial for blood pressure regulation. Potassium counteracts sodium's artery-narrowing actions, whereas magnesium relaxes blood vessels, improving blood flow and lowering heart strain.

Consider adding mung beans to your diet, as it can help you have a healthier heart and a reduced risk of cardiovascular issues.

The low glycemic index and high fiber content of mung beans contribute to their beneficial impact on blood sugar regulation. Mung beans contain slow-digesting and absorbed carbohydrates that deliver glucose into the bloodstream gradually and steadily, avoiding blood sugar spikes.

Furthermore, the soluble fiber in mung beans enhances insulin sensitivity and decreases the rate at which sugar is absorbed, which contributes to stable blood sugar levels. Mung beans are therefore a healthy food option for people who have diabetes or are trying to control their blood sugar levels.

Mung beans include various elements that support a healthy immune system. Their high level of zinc is critical, as zinc aids in the creation and function of immune cells that fight against invaders. Mung beans are also high in vitamins B6 and C, necessary for immunological function and antibody formation.

Furthermore, as previously noted, mung beans' prebiotic fiber feeds the healthy bacteria in your gut, which serve as a first line of defense against hazardous pathogens. Mung beans, by providing these critical nutrients, can help to maintain a healthy and functioning immune system.

Mung beans have many benefits for skin health. Their anti-oxidant qualities aid in the fight against free radicals, which can harm skin cells and hasten the aging process. It also includes vitamin C, which is essential for the creation of collagen and helps to maintain the firmness and elasticity of the skin.

Additionally, the vitamins A and E included in mung beans can improve the texture and general appearance of the skin by nourishing and moisturizing it. By offering vital nutrients and antioxidants that support a youthful and beautiful complexion, mung beans can help improve skin health.

Mung beans have traditionally been utilized for detoxifying, especially in traditional Chinese medicine. While modern science does not entirely support the concept of detoxification, mung beans may help with total body cleansing.

As they are high in fiber, it promotes regularity and helps to eliminate waste from the digestive system. They also include antioxidants and bioactive substances that may help protect cells from free radical damage, thereby aiding the body's natural detoxification process.

Mung beans might be a valuable food in your weight loss efforts for a variety of reasons. First and foremost, they are a high-protein source, with more than 14 grams per cup. Protein has been shown to improve satiety and the feeling of fullness, which can help you control cravings and eat less throughout the day.

Furthermore, mung beans are high in fiber, which keeps you satiated for longer and helps control blood sugar, minimizing energy crashes that can contribute to unhealthy snacking. This protein-fiber mix can help you lose weight by lowering your total calorie consumption.

Mung beans are a surprising source of iron, with one cup of cooked beans providing around 16% of the Recommended Daily Intake. While this may not appear to be the richest source, it is especially advantageous for individuals who follow plant-based diets, where iron is more difficult to obtain.

It's worth noting that the iron in mung beans is non-heme, which is less easily absorbed by the body than heme iron found in meat. To improve iron absorption from mung beans, combine them with vitamin C-rich meals such as tomatoes, bell peppers, or citrus fruits.

Vitamin C converts non-heme iron into a more absorbable form, allowing your body to fully benefit from this crucial element for energy production, oxygen delivery, and overall health.

The main reason mung beans help eyesight is that they are a great source of important minerals including lutein, beta-carotene, and vitamin A. For the eyes to remain healthy and operate properly, certain nutrients are essential.

The generation of rhodopsin, a pigment in the retina that helps with low-light vision, depends on vitamin A. Precursor of vitamin A beta-carotene is also beneficial to eye health and may lower the risk of age-related macular degeneration.

Furthermore, lutein shields the eyes from damage by filtering damaging blue light and acting as an antioxidant.

Mung beans provide important dietary support during pregnancy. They are especially abundant in folate, a B vitamin that is essential for the growth of the fetus, particularly in the initial phases of pregnancy.

Benefits mung beans for baby's healthy brain and spinal cord development can be promoted and neural tube defects can be prevented with an adequate intake of folate.

They also include important elements like iron and magnesium, which are necessary for the health of the mother and the growth of the baby's bones and muscles.

The strong nutritional composition of mung beans can help reduce symptoms related to premenstrual syndrome (PMS). They are an excellent source of vitamin B6, which can help control mood and lessen PMS symptoms like irritability and mood swings.

Magnesium is another ingredient found in mung beans, which may help reduce symptoms like water retention and bloating. Mung beans' high fiber content may also help maintain regular digestion, which may lessen pain from gastrointestinal symptoms during PMS.

Mung beans' high nutritional value can help to maintain healthy hair. They are packed with key minerals, such as zinc, selenium, iron, and vitamin E, all of which are necessary to keep hair thriving and prevent hair loss.

Hemoglobin, which delivers oxygen to the hair follicles and encourages their development and strength, is produced in part by iron. To prevent dandruff and other scalp disorders, zinc, and selenium are essential for preserving the health of the scalp.

Strong antioxidant vitamin E helps shield hair follicles from harm from free radicals, enhancing the general health and luster of hair.

Mung beans are a solid meal, therefore they don't instantly help with hydration. However, when consumed as part of a balanced diet, their cooked form, which contains a considerable quantity of water, can help with hydration overall.

They take in moisture and become soft and tender when cooked. Eating meals like soups and stews that contain cooked mung beans can help boost total water intake, which aids in maintaining hydrated.

Sprouts Moong nutrition has a high water content as well, which adds extra hydration when eaten fresh in salads or sandwiches.

Since mung beans are abundant in protein and have a significant nutritional value, they can speed up metabolism. Protein-rich diets require more energy for the body to digest and metabolize because protein has a larger thermic effect than fats or carbs.

This elevated metabolic rate can aid weight loss efforts by increasing the use of calories. Also, it has B vitamins including pyridoxine (B6), niacin (B3), and riboflavin (B2), which are essential for energy metabolism because they aid in the conversion of proteins, carbs, and fats into energy that can be used.

These tiny beans are a great source of vitamin C and flavonoids, two powerful antioxidants. Antioxidants protect the body from dangerous free radicals that cause cell damage and observable aging symptoms.

Mung beans benefits are that they may help shield your skin from oxidative stress by scavenging these free radicals, which may lessen the appearance of fine lines, wrinkles, and other aging symptoms.

Furthermore, copper, which is a mineral involved in the synthesis of collagen and elastin, is present in mung beans. These proteins give you a youthful, plump appearance by preserving the structure and flexibility of your skin.