Mung Bean The Powerful Good For Inner Wellness

Mung bean has the botanical name Vigna radiata L. It is a legume that contains a substantial amount of bioactive compounds and phytotherapeutic properties.

Due to its rich bioactive constituents, it is associated with anti-inflammatory, healing, and potent antioxidant dietary effects in traditional sciences.

Green Mung Bean Overview

Originating from Asia, mung beans have been cultivated for thousands of years and are now found worldwide.

Traditionally, Ayurvedic sciences recognise the Mung bean as a significant source of bio-goodness. Moreover, mung beans are low in fat and contain protein, dietary fibre, minerals, and vitamins.

Similarly, in recent years, they have gained further categorisation as a modern functional food.

Ayurveda suggests that this bean’s dietary benefits stem from its paradoxical nature as a multi-functional food.

Key Points In This Article

This article explores the following key points in relation to mung bean:

• An overview of green mung bean and its historical application as a therapeutic food.

• Types of mung beans, whole and sprouts.

• Its bioactive constituents, nutritional value and therapeutic actions as a dietary ingredient.

• Ways to consume the bean and Ayurvedic perspective.

Mung Bean From Different Regions

The Mung bean, also known as “moong dal” in India, is a legume species that belongs to the Fabaceae plant family.

It is commonly cultivated in Asian countries such as India and China, Southern Europe, Canada, and the US dryer regions. According to (Hou et al., 2019) study, mung bean protein is easily digestible compared to a protein found in other legumes.

This makes an important point as it suggests the inherent friendliness of its bioavailability when consumed and digested by the body.

Because of its considerable bioactive constituents, it is becoming an increasingly important source of lifestyle nutrition. However, traditional sciences have documented its use and bio-capacity for several years prior to its recent popularity.

Plant Species: Fabaceae  | Edible legume crops

For instance, the mung bean is also featured in the Compendium of Materia Medica or “Bencao Gangmu,” and hold significant value within traditional Chinese medicine for their potential detoxifying properties, ability to enhance mental well-being, alleviate heat stroke symptoms, and regulate gastrointestinal disorders.

^{(Source: Mung Bean (Vigna radiata L.): Bioactive Polyphenols, Polysaccharides, Peptides, and Health Benefits: ncbiPMC6627095)}

The traditional sciences of India, China, and other Asian countries give significant importance to the bioactive nutritional value of food and its therapeutic influence within the body.

For instance, in Ayurveda, a combination of mung beans and rice is used as a potent remedial food for individuals with chronic issues and as part of a general wellness routine.

Substantial documentation exists on the use of mung beans. Furthermore, their application and use vary with the region and purpose.

Mung Bean (Other Names)

Mung Lentil

Golden Gram

Moongi

Green Gram

Mungi

Mung Bean Physical Characteristics

Mung beans possess distinct features that make them easily identifiable.

They have small, elongated shapes reminiscent of miniature ovals. With a smooth exterior in a light greenish hue, they encase a tender, vibrant yellow flesh.

While commonly found in dried form, they can be in fresh or sprouted variations.

Whole or split, mung beans lend themselves well to cooking.

Alternatively, when consumed raw or lightly pan-tossed, mung bean sprouts are crunchy and can be prepared in several ways.

Colour Shades : Greenish Yellow Golden

The outer colour palette of mung bean is comprised of a range of hues such as light green, yellowish green, brownish green olive, etc.

Inside the bean is a creamy beige or pale yellow.

Sprouted Mung Bean

Mung beans can also be consumed by sprouting them. This method imparts the beans a crunchy and refreshing texture, accompanied by a slightly nutty flavour.

Through the process of sprouting, the beans divide, resulting in the emergence of elongated shoots that remain connected to the main body of the bean.

Moreover, during sprouting, certain sprouts may shed their green outer covering. The sprouted beans exhibit a pale beige or creamy white colouration.

Sprouting: An Example of mung bean domestic Germination

• To prevent contamination, it is important to make sure that all surfaces, utensils, and water are clean.
• To prepare the bean, rinse with water and then ensure proper hydration during the sprouting process.
• Place the amount required into a bowel or deep dish plate.
• Cover the beans with a lid or cloth.
• Dark, shaded or filtered sunlight environment.
• Beans can be placed in a cloth and tied as well.
• It takes around a 2-3 days for mung bean to sprout.
• Once sprouted, they are ready to eat.

Sprouting vessels

Various materials, such as glass, clay, bamboo, or other naturally occurring containers, can be used as appropriate containers for sprouting.

Benefits of Sprouting

Scientific research has shown that the process of germination has a significant impact on the metabolites present in mung beans. Germination of mung beans leads to a marked increase in the overall content of phenolic acids and flavonoids, such as vitexin and isovitexin, found in the sprouts. This increase is significantly higher, up to 4.5 and 6.8 times respectively, when compared to the content found in raw mung bean seeds.

(Hou et al., 2019), Mung Bean (Vigna radiata L.): Bioactive Polyphenols, Polysaccharides, Peptides, and Health Benefits. Nutrients, 11(6).

Molecular Gastronomy

In regards to the bioavailability of legumes, the field of molecular gastronomy assumes a significant role in comprehending the physical and chemical transformations that occur to bioactive compounds within food.

When it comes to promoting dietary well-being, molecular gastronomy plays a pivotal role in guaranteeing that the origin and preparation of food contribute to the body’s absorption of essential nutrients.

The manner in which the bean is prepared holds significant importance as it affects its bioavailability upon consumption.

Preparing Food To Optimise Chemistry

This concept can be comprehended by taking into consideration the foundational principles of chemistry.

Within this framework, it becomes evident that the introduction or modification of various substances can trigger modifications within the original material.

Ultimately, the resulting transformations determine whether these changes yield advantageous outcomes or not.

The optimisation of the beneficial attributes inherent in the constituents of beans, with a focus on preserving the alkalinity of cooked beans, exemplifies the pursuit of optimising its dietary advantages.

Mung Beans Multi-Action Components

Ayurvedic approach to Molecular Gastronomy of Mung Bean

• The beans should be soaked in a bowl of water overnight, washed, and prepared the next day to reduce lectins that may be present on the outer shell.

• The gradual cooking effect of unglazed earthen/clay pot cooking is championed in Ayurveda diets.

• Sprouts can be consumed raw or lightly cooked after germination.

• Cooking until the bean softens can reduce any phytic acid.

In the following section, we will explore the bioactive components, nutritional value, and phytotherapeutic properties of mung beans, considering both traditional and modern science.

Bioactive constituents

Mung beans possess notable nutritional value as they are enriched with essential nutrients such as folate, iron, magnesium, and potassium.

According to (Hou et al., 2019),” mung beans contain significant polyphenols and peptides.

Two major flavonoids, vitexin and isovitexin, are particularly important. These bioactive compounds exhibit hydrophobic amino acid residues and considerable efficacy due to their small molecular weight.

• Hydrophobic amino acids play a crucial role in maintaining the structural integrity of proteins within the body. Proteins are essential for various biological processes, and the hydrophobic nature of these amino acids allows them to be positioned strategically within protein structures.

• They are often found in the core of proteins, contributing to the stability and proper folding of the protein molecule. Additionally, hydrophobic amino acids are involved in significant interactions within the body, such as facilitating the binding of proteins to cell membranes or other proteins.

Additionally, the study states that “bound phenolics” have a stronger impact on health benefits.

This is because they are more likely to escape the upper gastrointestinal digestion process along with cell wall materials and get absorbed into the blood plasma through microflora digestion activity.

Bound forms of ferulic, caffeic, chlorogenic, syringic, p-coumaric, and gentisic acids exist among the phenolic acids in the mung bean (Hou et al., 2019).

Polyphenolics	Peptides	Polysaccharides
Secondary metabolite; phenolic acids, flavonoids, tannins	Upon digestion release peptides > ACE inhibition effect	Antioxidant and immunoregulatory activities

Digested Bioavailability

Subsequently, Hou et al. (2019) also state that during digestion, an in-vivo study involving mung bean found that it is rapidly absorbed and distributed throughout the body, including the heart, spleen, liver, lung, intestine, stomach, kidney, and brain.

Nutritional Value Per 1 Cup of Mung Bean

Correspondingly, the value of bioactive protein held in a single cup of Mung bean, approximately 207 grams, is 49.5 grams. These figures are specified by the US Department for Agriculture according to 1 cup of mung bean;

Per 1 cup approx Protein 49.5g Compared to 2.38g Fat

• Protein 49.5g
• Energy 3000 kJ
• lipid (fat) 2.38g
• Carbohydrates 103g
• Dietary fiber 33.7g
• Sugars 13.7g

Calcium 273 mg	Iron 14 mg
Magnesium 391 mg	Phosphorous 760 mg
Potassium 2590 mg	Sodium 31 mg
Zinc 5.55 mg	Copper 1.95 mg
Manganese 2.15 mg	Selenium 17 ug
Vitamin C (total ascorbic acid) 9.94 mg	Thiamin 1.28 mg
Riboflavin 0.482 mg	Niacin 4.66 mg
Pantothenic acid 3.95 mg	Vitamin B-6 0.791 mg
Folate 1290 ug	Choline 203 mg
Vitamin A 12.4 ug	Beta Carotene 141 ug
Vitamin E (alpha-tocopherol) 1.06 mg	Vitamin K 18.6 ug
Fatty 0.72 g saturated	Fatty acids monounsaturated 0.333 g

A Good Bean Protein

Mung beans can be a good source of plant-based protein, which makes them ideal for vegetarians and vegans.

It is an exceptionally high-quality source of plant protein and easy to digest. It also has a vast number of nutritional and therapeutic properties.

Selecting Organic (High-O) Versus Conventional

Organic foods are cultivated without the application of artificial fertilisers or pesticides. Therefore, in this respect, organic sources are highly recommended.

Emerging research suggests that conventionally grown produce may adversely affect human health over time and potentially play a role in the effects of malnutrition in developed countries.

Opting for an organic source helps align the food source’s inherent qualities and ensures it is free from harmful chemicals and pesticides.

Phytochemical Multi-Action Pharmacopoeial Properties

In a limited manner, we will consider some of the multi-action, pharmacopoeial properties of the bean.

The mung bean has been documented to ameliorate hyperglycemia, hyperlipemia, and hypertension, and prevent cancer and melanogenesis, as well as possess hepatoprotective and immunomodulatory activities

(Hou et al., 2019)

Low Glycemic Index

Mung bean possesses a low glycemic index as it undergoes gradual digestion within the body.

This gradual digestion aids in maintaining a stable blood sugar level, rendering it an optimal dietary choice for individuals seeking to regulate their blood sugar levels.

According to the glycemic index guide, Mung is likely to be a low-GI food with a medium glycemic index load, specifically mature seeds cooked or boiled without salt.

Managing blood sugar levels. It contributes to glucose metabolism and insulin sensitivity, essential factors in maintaining healthy blood sugar levels.

This suggests that the bean is scientifically therapeutic and nutritionally rich and provides clean energy when digested.

Approximately 3000 kJ per 207 grams, as detailed in this article’s former sections.

As part of a well-balanced personal dietary routine, mung bean may also positively affect general metabolism.

Mung Bean: A Natural Source of Dietary Magnesium

Magnesium is a vital mineral that is crucial in maintaining overall health and well-being. It is involved in various essential bodily functions, contributing to its proper functioning.

According to nutritional data from the US Department of Agriculture, a cup of mung beans, which weighs approximately 207 grams, contains about 391 mg of magnesium.

5 Key Benefits Of Magnesium In General

• One of the primary roles of magnesium is its involvement in energy production. It is a cofactor in more than 300 enzymatic reactions, including the production of ATP (adenosine triphosphate), the energy currency of our cells.

• Magnesium is essential for maintaining healthy bones and teeth. It works alongside calcium and vitamin D to support bone health and mineralisation. It helps in the absorption and metabolism of calcium, assisting in forming and maintaining strong bones and teeth.

• Magnesium also plays a significant role in promoting cardiovascular health. It helps maintain normal heart rhythm, supports blood vessel relaxation, and helps regulate blood pressure. Adequate magnesium levels have been associated with a lower risk of heart disease and stroke.

• Calming effect on the nervous system. It helps regulate neurotransmitters and chemical messengers that send signals throughout the brain and nervous system. This mineral has been linked to improving sleep, reducing anxiety, and enhancing overall mood.

• Magnesium also supports muscle function and recovery. It plays a crucial role in muscle contractions and relaxation. Whether you’re an athlete or simply engaging in regular exercise, magnesium helps support muscle performance and can aid in reducing muscle cramps and soreness.

Case Study: Magnesium & Exercise

In accordance with a study conducted by (Steward et al.) titled “One week of magnesium supplementation lowers IL-6, muscle soreness and increases post-exercise blood glucose in response to downhill running,”

The administration of 500 grams of magnesium per day for 7 days before a 10km downhill run resulted in a reduction of the IL-6 response, improved blood glucose level recovery, and alleviation of muscle soreness following intense physical exertion.

Mung Bean, Magnesium From The Bean

Consequently, incorporating a natural and food-derived source of magnesium, such as mung beans, into one’s regular and well-balanced diet may contribute to maintaining dietary magnesium, incrementally and over a period of time.

Antioxidative Peptides from Protein Amino Acids

Mung beans contain protein and amino acid sequences that release peptides upon digestion (Hou et al., 2019).

The bean is also associated with antioxidative properties that help neutralise harmful free radicals in the body.

Moreover, mung beans are a rich source of vitamins and minerals, including vitamins C, K, potassium, and folate.

These nutrients play vital roles in maintaining overall health and well-being. Vitamin C helps support the immune system and promotes collagen synthesis for healthy skin, etcetera.

Other associated properties of mung bean;

• Immunomodulatory
• Anti Inflammatory
• Antihypertensive
• Hepatoprotective
• Hypolipidemic
• Detoxifying

Ayurvedic Science: Mung Bean, Green Gram

An essential dietary food in Ayurveda, mung bean, is called Green gram, an anti-inflammatory and anti-stress agent.

“Anti-stress” is a term used to describe anything that can help alleviate stress or tension in an individual. Mung bean is deemed an agent that promotes internal wellness with other constituents.

Pacifies Pitta (Fire)	Pacifies Kapha (Earth)
Bio-energetic elements when vitiated influences inflammation, excess body heat, early grey hair	Bio-energetic element when vitiated influences obesity, lethargy, lack of energy, fatigue,

Bio Elemental Characteristic Of Mung Bean In Ayurveda

Cooling	Light to Digest
Daily use food, easy to absorb	Combined with vata balancing spices and herbs helps vata

Maximising Bioavailable Properties: Consumption Methods

To obtain maximum benefits from the bean, as discussed in the former paragraphs, the molecular effects within the body once consumed matter.

Some of the traditional methods used to obtain the bean’s benefits are;

• Pre-soaked overnight and then prepared
• Souped
• Stewed
• Raw sprouts
• Steamed sprout
• Cooked and ground or pasted

1. Energy Drink

As per the principles of Ayurveda, people often consume a nutritious soup called dal for its energy-enhancing properties.

This wholesome dish is enhanced with various aromatic spices, including black pepper, turmeric, and ginger. Each contains several therapeutic properties. In addition, the United States Department of Agriculture highlights that 100 grams of Mung beans are estimated to contain around 347 kilocalories of energy.

The grainy soup can be blended and consumed as an energy drink. For enhanced flavour and added benefits, include lemon and black pepper.

2. Healing Sweet Coconut Mung Bean Porridge

A nutritious energy food made by cooking mung beans with shredded coconut, oats or other grains, and either water or plant milk such as coconut.

Once cooked as porridge, add a spoonful of coconut oil and fold in honey. An organic list of ingredients would provide better-quality nutrition.

3. Nourishing Green Mung Bean Kichdi (MDK)

The beans, rice, and vegetables are cooked together to create a nutritious, organic meal called Ayurvedic Khichdi. For a personal wellness routine, a 7-9 day routine with MDK as a main meal for brunch or lunch.

It is essential to ensure that you stay hydrated by maintaining a good level of water intake according to individual requirements.

Summary

While exploring the mung bean, we have encountered numerous benefits, including its phytotherapeutic, bioactive, healing, and nutritional properties.

Although the article is non-exhaustive, the mung bean has several favourable qualities due to its low glycemic index and high nutritional content—for instance, a good protein source, magnesium and several vitamins.

The presence of vitexin is associated with neuroprotective properties and much more.

It is an antioxidant, anti-stress agent, liver-protective, and detoxifying food with high-quality healing properties.

The bean can be consumed as a mature bean or its sprouted version as a regular part of a dietary routine. Lastly, Ayurveda suggests that it is a food that most age groups can consume, depending on individual suitability.

Precautions

Precautions and personal responsibility are crucial. Check the suitability of any diet or wellness routine for any person, including pregnant women, those with allergies, those with chronic health concerns, and others. Seek the advice of a professional.

This is an informational post only and does not constitute professional advice.

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Informational Video: Green Mung Bean & Its Dietary Properties

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Frequently Asked Questions

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