Mungo beans, sprouts and adzuki beans.


Mungo beans, sprouts and adzuki beans.

Vigna Radiata is also known as the mung bean. Its seeds are edible, about the size of peas, and of a dark green colour. The plant can grow to around one metre tall, while its pods can be ten to fifteen centimetres. The active substances contained in these seeds are very good for your body.

Mung bean – Vigna Radiata – Fabaceae family

Azuki bean – Vigna Angularis – Fabaceae family

Mung beans are considered very healthy and nutritious legume. It is used often in cooking as well as germination into sprouts, which are then eaten or cooked as well. The first mentions of mung beans go back five thousand years. Even in 2500 - 3000 BC this healthy food was already known in China in the form of sprouts.

Mung beans and sprouts – health benefits

  • Improve immunity
  • Protect the body from free radicals
  • Help protect against infections and viruses
  • Improve digestion
  • Help with regular excretion
  • Detoxify the digestion system
  • Help weight loss
  • Lower risk of cancer
  • Normalise blood sugar levels
  • Suited for pregnant women
  • Suited for diabetics
  • Suited for celiacs

Nutritional values – Mung beans (100g)

  • KJ– 424,2  Kcal– 101  Proteins – 8,3 g  Saccharides – 17,9 g
  • Fat –  0,2 g Fibre – 8,3 Water – 64 g

Mineral values – Mung beans (100 g)

  • Iron 1,9 mg Zinc 1,1 mg
  • Calcium 30,5 mg Manganese 0,33 mg
  • Magnesium 52 mg Lead 0,24 mg
  • Phosphor 105 mg Omega-3 acids 13 mg
  • Potassium 287 mg Omega-6 acids 128 mg
  • Sodium 2,2 mg Selenium 2,7 ug
  • Vitamin values – Mung beans 100 g
  • Vitamin A 28 IU Vitamin C 1,3 mg
  • Vitamin B1 0,35 mg Vitamin E 0,35 mg
  • Vitamin B2 0,13 mg Vitamin K 3,1 ug
  • Vitamin B3 0,85 mg Folic acid 180 ug
  • Vitamín B6 0,2 mg Pantotenic acid 0,6 mg
  • beta-Caroten 18 ug

Azuki beans beans originate in Asia, and its consumption is now most spread in Japan. There it is considered among the top foods in terms of taste as well as health. They are usually included in sweeter food, but they can be used in salty meals as well. They have a very gentle nutty taste, and are packed to the brim with nutrients needed for our body to function perfectly. They can be used in cooking or germination into sprouts.

Azuki beans - Health benefits

  • Improve immunity
  • Improve digestion
  • Help with regular waste excretion
  • Detoxify the whole body
  • Help with weight loss
  • Increase forming of muscle mass
  • Hardens the bone tissue and joints
  • Lower risk of osteoporosis
  • Lower cancer risk

Nutritional values – azuki beans (100g)

  • KJ– 499,8  Kcal– 119  Proteins – 7,9 g  Saccharides – 23,5 g
  • Fat –  0,3 g Fibre – 7,9 Water – 59 g

Mineral values – azuki beans (100 g)

  • Iron 2,4 mg Zinc 2,2 mg
  • Calcium 32,4 mg Manganese 0,9 mg
  • Magnesium 55 mg Lead 0,4 mg
  • Phosphor 178 mg Omega-6 acids 26 mg
  • Potassium 549 mg Selenium 1,9 ug
  • Sodium 9,2 mg ´
  • Vitamin values – azuki beans (100 g)
  • Vitamin A 8 IU Vitamin B6 0,15 mg
  • Vitamin B1 0,2 mg Folic acid 140 ug
  • Vitamin B2 0,18 mg Pantotenic acid 0,7 mg
  • Vitamin B3 0,9 mg

Preparation of mung and azuki beans for consumption

Leave your desired amount of mung beans in water overnight. If you wish to cook it immediately, clean it under running tapwater. For germination, use the following procedure. Leave the mung beans in water for 24 hours at room temperature. After this time, drain the water and clean the mung beans. Leave it in a humid environment for 2 more days, where it will germinate. For every day of germination, clean the mung beans once or twice a day to prevent rotting. Sprouts are fit for consumption at 1 - 2 centimetres long. For germinating adzuki beans follow the same procedure.

Mung beans and azuki beans – usage in weight loss

Mung and adzuki beans are a good food for attempting to lose weight or keeping healthy. It provides various health benefits during weight loss. It can be eaten as a side with meat, inside meatballs, vegetable salads, soups, risottos or any other meals you like. Eat 100 grams of mung or adzuki beans 3 - 4 times a week. When cooked, mung beans lose a part of their nutrients, which makes them better for germination into sprouts. Adzuki beans are good for both sprouts or normal cooking.

Source: Zdravé potraviny   Author: Danka Máčeková


Milan Krištof

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