7 beneficial properties of mung beans for humans according to scientists
Mash beans, also known as mung or Asian/golden beans, are small green beans native to India. They have a sweet taste and are usually sold fresh or dried, as well as as sprouts.
Due to the high content of nutrients (vitamins, minerals, proteins, fats, antioxidants), mash groats have important beneficial properties for human health.
With regular consumption, beans can prevent many common diseases, help with weight loss and even reduce the risk of cancer.
7 useful properties
Below are 7 basic facts about the benefits of cereal mash (from a scientific point of view).
1. The content of valuable substances
Mash beans are low in calories (105 calories per 100 grams) and contain the following biologically active ingredients:
| Name of the nutrient | Percentage of the recommended daily requirement (per 100 grams) |
| Vitamin B9 | 40 % |
| manganese | 15 % |
| magnesium | 12 % |
| Vitamin B1 | 11 % |
| phosphorus | 10 % |
| iron | 8 % |
| copper | 8 % |
| potassium | 8 % |
| zinc | 6 % |
| selenium | 5 % |
Mash is one of the most valuable sources of protein in the world, it is also rich in essential amino acids that the human body is unable to synthesize on its own.
2. Reduces the risk of developing chronic diseases
Mung beans contain a lot of antioxidants. Among them: coffee, brown and phenolic acids; flavonoids.
Substances with antioxidant activity are able to protect all cells of the body from the effects of free radicals, which leads to their malignant degeneration or death.
It is also important to note that such cell damage supports the course of chronic inflammation, a physiological but extremely dangerous process in the body that increases several times the likelihood of cancer and many chronic diseases of the heart, blood vessels and endocrine system.
As an example, the works of Korean specialists can be cited. They proved that cereal mash not only blocks chronic inflammation, but can also prevent stomach and lung cancer.
3. Reduces cholesterol levels
Asian beans can lower total cholesterol level
, as well as its atherogenic fractions (LDL, VLDL, TAG). A similar medicinal property
proven
in a number of foreign studies.
As a result, mash blocks the formation of atherosclerotic plaques on the walls of arterial vessels and provides a fairly reliable prevention of the development of pathologies associated with atherosclerosis (coronary heart disease, myocardial infarction, stroke).
4. Reduces blood pressure
Hypertension is a common and extremely dangerous disease associated with the development of chronic or acute cardiovascular insufficiency, strokes and heart attacks, fatal cardiac arrhythmias.
Mash contains magnesium, potassium and dietary fiber. Researches demonstrate that these biologically active components are able to cause relaxation of the muscle tissue of the artery walls and, as a result, reduce blood pressure.
This effect can be used for the prevention and even therapy of hypertension.
5. Improves digestion
Mung beans contain 2 important type of fiber
: soluble and insoluble.
Soluble Fiber, according to Chinese scientists normalize the movement of food masses in the lumen of the digestive tube, preventing the appearance of constipation or diarrhea.
Insoluble fibers penetrate almost unchanged into the underlying parts of the digestive system (large intestine), where they serve as food for friendly microorganisms.
Along the way, insoluble fiber inhibits the growth and reproduction of pathogenic representatives of the microflora and supports metabolic processes in colonocytes, reducing the risk of their malignant degeneration. Similar information lead Portuguese experts.
6. Normalizes blood glucose levels
Type II diabetes mellitus is a common pathology, which is based on the loss of sensitivity of insulin receptors in peripheral (muscle and adipose) tissue cells.
Mung beans contain a number of substances (vitexin, isovitexin), which, as claim researchers from Poland directly affect insulin receptors, accelerating the uptake of glucose from the blood.
Mash affects the key pathogenetic mechanism of the formation of type II diabetes mellitus – insulin resistance.
7. Promotes weight loss
Mash is rich in protein and dietary fiber (fiber), which can provide significant help in weight loss. At the same time, the effect is equally pronounced in men and women.
Research show that fiber is able to suppress the production of hunger hormones (in particular ghrelin).
According to the information scientists from the USA, beans also accelerate the production of satiety hormones – peptide YY, cholecystokinin and glucan-like peptide-1.
Cereal mash depresses the feeling of hunger, affecting the centers of the brain. As a result, appetite decreases for the next few hours.
Possible harm
Mash beans have contraindications and in some cases can cause harm to health. Side effects include:
- Dyspeptic disorders. Manifest in the form of flatulence, stool disorders (constipation or diarrhea), spastic pain in the lower abdomen. Caused by excessive consumption of beans.
- Allergic reactions. Occur quite often (about 1:10,000) and are characterized by a light current.
It is also better to stop eating cereal for women during pregnancy and lactation. These beans may contain toxic substances that are dangerous to the fetus, but completely safe for the adult human body. It is recommended to consult a doctor beforehand.
Selection and preparation
To purchase really high-quality beans, it is recommended to follow the following rules:
- Carefully choose the manufacturer;
- Study the terms and rules of storage (as well as their observance) indicated on the package;
- Make an inspection (normally, the grains should be bright green, without black or white plaque, of the same size).
After purchase, mung beans should be stored in a dry, well-ventilated and cool place. It is recommended to avoid refrigerators.
There are many ways to cook cereals. However, boiling is considered the most useful. Boiled mung beans are perfectly combined with vegetables, herbs, all cereals and cereals (rice), spices (black pepper, cumin, ginger, curry).
Sprouted mung bean (microgrown) is no less useful, which is also easy to find on store shelves. Salads and snacks are usually prepared on the basis of sprouts.
Conclusion
Thus, mash cereal combines a lot of antioxidants, proteins, fats, vitamins and minerals, which affect almost all organ systems.
Beans can reduce the risk of developing diseases of the cardiological, endocrinological, gastroenterological and even oncological profiles, as well as provide significant assistance in weight loss.
