Green gram nutritional source and Health benefits
Green gram, also known as the mung bean, is a small round bean similar in shape to the field pea. People in the U.S. primarily eat green gram as a sprout, and as a bean it cooks up fast and has a sweet flavor. With its high fiber and nutrient content, it offers a number of health benefits
Helps With Weight Control:
If you’re having trouble losing weight because you feel too hungry whenever you cut back on calories, consider adding green gram to your diet. A 1-cup serving has 15 grams of fiber. Fiber in food fills you up and makes you feel satisfied. When people eat an additional 14 grams of fiber a day, they eat 10 percent fewer calories, according to a 2001 review article about fiber and weight control published in “Nutrition Review.”
Lowers Blood Pressure:
diet helps lower blood pressure by counteracting the effects of sodium. One cup of cooked green gram contains 537 milligrams of potassium; that’s more than 10 percent of the recommended daily amount.
Lean Source of Protein Most Americans get their protein from meat, poultry and eggs, according to the U.S. Department of Agriculture. The 2010 Dietary Guidelines for Americans recommends that you eat a variety of foods rich in protein, such as beans, so that you vary your nutrient intake. Green gram, with 14 grams of protein per 1-cup serving, fits the bill as an alternative nutrient-rich source of protein to your usual chicken or steak.
Source of Iron:
Iron deficiency affects 80 percent of the world’s population, according to the World Health Organization. Women and children have the greatest need for iron and are at the most risk for deficiency.
Not getting enough iron in the diet is one reason deficiency occurs. As a source of iron, green gram can help you meet your daily iron needs.
A 1-cup serving contains 2.83 milligrams, which is more than 3 ounces of dark meat turkey. Combining your green gram with a vitamin C-rich food, such as peppers, helps with iron absorption. (vitamin C) is the most potent enhancer of iron absorption.
vitamin A is a major cause of blindness, growth retardation, and increased susceptibility to infection, and commonly occurs in combination with protein and zinc deficiency.
Folate is a vital nutrient, particularly for pregnant women. Mungbean grains have a folate content of 0.0069 g compared with 0.0064 g for sprouts (kg-1 , dry weight basis).
mungbean, are an important source (RDA) of dietary folate; the authors 21 adopted stable isotope dilution assays to quantify folates in legumes and found 5- 22 methyltetrahydrofolate as the predominant vitamer in mungbean. They reported a folate content of 0.0028 g kg-1 23 of dry mungbean seeds. Information on genetic variation among mungbean germplasm 24 is lacking; these data are critical for any breeding effort to improve folate content.