mung beans

mung-beans

PRIMARY MICRO NUTRIENTSCopper, Iron, Magnesium, Molybdenum, ManganesePhosphorus, PotassiumZinc, Vitamin B1, B5, Folate
SECONDARY MICRO NUTRIENTSSelenium, 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
Mung beans, cooked     
NutrientRDAUnitper 100 g1 cup = 202.0g% RDA
Water g72.66146.77 
Energy kcal105212 
Protein g7.0214.18 
Total lipid (fat) g0.380.77 
Carbohydrate, by difference g19.1538.68 
Fiber, total dietary g7.615.4 
Sugars, total g24.04 
Minerals     
Calcium, Ca1000mg27555.50%
Iron, Fe8mg1.42.8335.40%
Magnesium, Mg420mg489723.10%
Phosphorus, P700mg9920028.60%
Potassium, K470mg266537114.30%
Sodium, Na mg24 
Zinc, Zn11mg0.841.715.50%
Copper, Cu0.9mg0.1560.31535.00%
Manganese, Mn2.3mg0.2980.60226.20%
Selenium, Se55µg2.559.10%
Vitamins     
Vitamin C, total ascorbic acid90mg122.20%
Thiamin1.2mg0.1640.33127.60%
Riboflavin1.3mg0.0610.1239.50%
Niacin16mg0.5771.1667.30%
Pantothenic acid5mg0.410.82816.60%
Vitamin B-61.7mg0.0670.1357.90%
Folate, total400µg15932180.30%
Choline, total mg29.459.4 
Vitamin B-122.4µg000.00%
   1428 
Vitamin A, IU5000IU24481.00%
Vitamin E, total15mg0.150.32.00%
Vitamin D600IU000.00%
Vitamin K (phylloquinone)120µg2.75.54.60%
Lipids     
Fatty acids, total saturated g0.1160.234 
Fatty acids, total monounsaturated g0.0540.109 
Fatty acids, total polyunsaturated g0.1280.259 
Cholesterol mg00 
Amino Acids     
Tryptophan g0.0760.154 
Threonine g0.230.465 
Isoleucine g0.2970.6 
Leucine g0.5441.099 
Lysine g0.490.99 
Methionine g0.0840.17 
Cystine g0.0620.125 
Phenylalanine g0.4250.858 
Tyrosine g0.210.424 
Valine g0.3640.735 
Arginine g0.4920.994 
Histidine g0.2050.414 
Alanine g0.3090.624 
Aspartic acid g0.8121.64 
Glutamic acid g1.2562.537 
Glycine g0.2810.568 
Proline g0.3230.652 
Serine g0.3460.699 
Other     
Isoflavones     
Daidzein mg0.010.01 
Genistein mg0.010.01 
Total isoflavones mg0.010.02 

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

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