mung beans

mung-beans

PRIMARY MICRO NUTRIENTS	Copper, Iron, Magnesium, Molybdenum, Manganese, Phosphorus, Potassium, Zinc, Vitamin B1, B5, Folate
SECONDARY MICRO NUTRIENTS	Selenium, Calcium, Vitamin B2, B3, B6
NUTRITIONAL HIGHLIGHTS	Outstanding source of Folate (which lowers levels of homocysteine) One of the most important beans therapeutically, they are particularly useful because of their capacity to cleanse the heart and vascular system and reduce toxicity (according to author Hong-Yen Hsu, they remove all toxins).
FUNCTIONAL BENEFITS	Fiber – prevents blood sugar levels rising too rapidly Heart health due to nutrients Anti-oxidant protection Anticancer Used as a cure for food poisoning (drink liquid from mung soup) dysentery (cook with garlic) diarrhea, painful urination, mumps, burns, lead and pesticide poisoning, boils, heat stroke, conjunctivitis edema especially edema in the lower extremities
CHINESE MEDICAL QUALITIES	Cooling thermal nature; sweet flavor detoxifies the body; beneficial to the liver and gall bladder produces yin fluids in general as well as specific yin fluids for the liver alleviates damp-heat in the body; diuretic; reduces swelling useful in the treatment of high blood pressure, acidosis, and gastro-intestinal ulcers marked by heat signs. sprouted mung beans are very cooling with a sweet flavor and used to detoxify the body and treat alcoholism build the yin fluids improve the “triple heater” function consume mung soup to treat inflamed (red) skin outbreaks, summer heat, thirst, restlessness, impatience, and urinary difficulty accompanied by heat signs. *Cautions:* Use the bean in small amounts if at all in conditions of coldness Excess mung sprouts can exacerbate cases of deficient digestive fire (loose, watery stools, low energy, and signs of coldness)
NOTES	One pot pressure cooking: Dry cooking time: 24-25 minutes on high pressure in enough water to fully submerge the beans Soaked cooking time:15-17 minutes on high pressure in enough water to fully submerge the beans
ADVICE and DANGERS	allergy food purines large amounts oxalate (kidney stones)

Mung beans, cooked
Nutrient	RDA	Unit	per 100 g	1 cup = 202.0g	% RDA
Water		g	72.66	146.77
Energy		kcal	105	212
Protein		g	7.02	14.18
Total lipid (fat)		g	0.38	0.77
Carbohydrate, by difference		g	19.15	38.68
Fiber, total dietary		g	7.6	15.4
Sugars, total		g	2	4.04
Minerals
Calcium, Ca	1000	mg	27	55	5.50%
Iron, Fe	8	mg	1.4	2.83	35.40%
Magnesium, Mg	420	mg	48	97	23.10%
Phosphorus, P	700	mg	99	200	28.60%
Potassium, K	470	mg	266	537	114.30%
Sodium, Na		mg	2	4
Zinc, Zn	11	mg	0.84	1.7	15.50%
Copper, Cu	0.9	mg	0.156	0.315	35.00%
Manganese, Mn	2.3	mg	0.298	0.602	26.20%
Selenium, Se	55	Âµg	2.5	5	9.10%
Vitamins
Vitamin C, total ascorbic acid	90	mg	1	2	2.20%
Thiamin	1.2	mg	0.164	0.331	27.60%
Riboflavin	1.3	mg	0.061	0.123	9.50%
Niacin	16	mg	0.577	1.166	7.30%
Pantothenic acid	5	mg	0.41	0.828	16.60%
Vitamin B-6	1.7	mg	0.067	0.135	7.90%
Folate, total	400	Âµg	159	321	80.30%
Choline, total		mg	29.4	59.4
Vitamin B-12	2.4	Âµg	0	0	0.00%
			14	28
Vitamin A, IU	5000	IU	24	48	1.00%
Vitamin E, total	15	mg	0.15	0.3	2.00%
Vitamin D	600	IU	0	0	0.00%
Vitamin K (phylloquinone)	120	Âµg	2.7	5.5	4.60%
Lipids
Fatty acids, total saturated		g	0.116	0.234
Fatty acids, total monounsaturated		g	0.054	0.109
Fatty acids, total polyunsaturated		g	0.128	0.259
Cholesterol		mg	0	0
Amino Acids
Tryptophan		g	0.076	0.154
Threonine		g	0.23	0.465
Isoleucine		g	0.297	0.6
Leucine		g	0.544	1.099
Lysine		g	0.49	0.99
Methionine		g	0.084	0.17
Cystine		g	0.062	0.125
Phenylalanine		g	0.425	0.858
Tyrosine		g	0.21	0.424
Valine		g	0.364	0.735
Arginine		g	0.492	0.994
Histidine		g	0.205	0.414
Alanine		g	0.309	0.624
Aspartic acid		g	0.812	1.64
Glutamic acid		g	1.256	2.537
Glycine		g	0.281	0.568
Proline		g	0.323	0.652
Serine		g	0.346	0.699
Other
Isoflavones
Daidzein		mg	0.01	0.01
Genistein		mg	0.01	0.01
Total isoflavones		mg	0.01	0.02

RDA – Recommended Dietary Amount recommendations are based upon calculations for a 40 year old very active man that I have adapted from USDA’s Dietary Intake Guidelines. Using this link you can make your own calculations

Adapted from:

Murray, M. (2005). Encyclopedia of Healing Food. New York, N.Y.: Atria Books

Pitchford, P. (2002). Healing With Whole Foods: Asian Traditions and Modern Nutrition, North Atlantic Books

USDA food database: http://ndb.nal.usda.gov/ndb/

Dr Axe

Healthline