The Mung Bean is also known as “Green Gram in Tamil“, it’s a wholesome food as it provides essential nutrients to keep both the mind and body healthy. It belongs to the Fabaceae family and is widely consumed in Southern Europe and in Asian countries. Sprouted Green Gram or moong is named a “Super-food” due to its rich fiber, fat-free, and nutritious content. Instead of having unhealthy snacks or junk foods you can move for this nutritious, filling, and exceedingly healthy option.
“Is it healthy to take Green Gram on an empty stomach”? Absolutely yes, it’s rich in protein and thus can be consumed in many ways, it is used to make dough or as the primary ingredient to soups, stews and curries. Nutritionists and health experts have researched the health benefits of moong or mung bean and conveyed that it is an excellent source of powerful nutrients which are not available in the non-sprouted form.
About Green Gram
Green gram is a plant species that belongs to the Fabaceae family and it is botanically known as Vigna Radiata. This small crop is native to India, and it is widely cultivated in many countries.
Large amounts of a Green gram are cultivated in India, China, Southeast Asia. In India, it has been widely cultivated in many areas since ancient times. Green gram generally grows in tropical, subtropical, and warm temperate places. It prefers sandy loam soils, and it is easy to cultivate.
“Green grams are available in different colors, such as greenish-yellow, yellow, black, and brown”. It is an annual herb obtained from an erect plant that grows up to 30-90 cm in height. The leaves of this plant are alternate and contain elliptical-ovate leaflets.
The Green gram leaves are 5-18 cm long and 3-15 cm wide. It produces yellow flowers as linear-cylindrical pods in pendants that are 4-12 cm long and 4-6 cm wide. The pods contain small ellipsoid-shaped seeds that are 4-6 cm long and available in different colors. The seeds are sweet and very tasty.
The stem of this plant is branched and 3-5 m long. The roots are very deep that have nitrogen-fixing nodules. The fruit and seeds are produced in the summer season.
Common Names of Green Gram (Moong Dal):
Botanical Name: Vigna Radiata
English Name: Mung Bean / Green Gram
Tamil Name: Pachai Payaru
Malayalam Name: Cherupayar
Telugu Name: Pesara Parupu
Kannada Name: Hesaru Kaalu
Hindi Name: Moong Dal
Bengali Name: Moog
Gujarati Name: Kachchi, Muga
Health Benefits & Applications of Green Gram (Moong Dal)
The rich amounts of nutrients present in Green gram help to decrease and prevent many diseases. It contains powerful antioxidants and medicinal values that help to provide various health benefits.
Adding mung beans in your food helps improve the health of your body. It also improves the health of your eyes, liver, hair, and nails.
Consuming sprout mung beans helps to produce energy and builds muscles, bones, etc. The green gram has been widely used for its nutrient content, and it has various applications. It also used to make your skin glow and has many skin benefits.
Improves Heart Health
Green gram contains powerful antioxidants and numerous dietary fiber that provides hypolipidemic effects, decreases LDL cholesterol level, triglycerides, and improves heart health.
The research found that legumes help to prevent liver damage, decrease the accumulation of fat, and eliminate cholesterol.
It keeps the blood vessels clean by preventing lipid formation and improves blood circulation. Green gram decreases the risk of hypertension, heart blocks, and heart attacks.
Improves Digestive System & Gut Health
The numerous nutrients present in green gram helps to improve your digestive system and gut health. It promotes the growth of good bacteria in your intestine.
According to studies, consumption of mung beans increases the growth of Bacteroidetes, which is a bacteria that prevents obesity.
It contains a powerful anti-inflammatory property that helps to prevent the gas formation in your intestine and makes your intestine wall healthy.
Green gram makes your digestion easy and decreases bloating. Prepare food with mung beans that are very healthy for your children, and also, it won’t cause any allergies.
Green gram contains powerful antioxidants and numerous essential acids such as flavonoids, cinnamic acid, phenolic acids, and caffeic acid.
The antioxidants help to fight against oxidative damage of cells and face the actions of the free radicals. The large number of free radicals affect your health by interacting with your cells and increases the risk of heart diseases, cancer, and chronic inflammation.
Thus, the powerful anti-inflammatory property helps to reduce these symptoms and prevent chronic inflammations.
The extract of Germinated and fermented green grams contains higher antioxidants and anti-inflammatory properties. It also contains painkiller neurotransmitters that help to reduce pain and swelling in the inflamed area.
Maintains High Blood Pressure
High blood pressure may lead to many severe diseases such as heart diseases, stroke, etc. The rich amounts of nutrients such as magnesium, potassium, and fiber that help to decrease the level of blood pressure.
The nutrients help to play a major role in controlling the enzyme’s actions that increase the level of blood pressure. Moreover, it promotes the blood circulation and prevents the oxidation of lipids.
Diabetes is a common problem nowadays but may lead to other severe diseases, and it is associated with many chronic diseases.
Green gram is one of the effective remedies to control the level of sugar levels in the blood. It contains lots of soluble fiber, the protein that slows down the process of glucose release in the bloodstream and reduces the blood sugar level.
Green gram has a low glycaemic index that helps to reduce the level of blood glucose and fat in your body by stimulating the secretion of insulin.
The powerful antioxidants, isovitexin, and vitexin of Green gram help insulin to work effectively and inhibit the variation of blood sugar.
Green gram effectively controls the development of free radicals. Free radicals may develop due to the unhealthy diets, stress, pollution, and toxins in your body.
It can interfere with the growth of normal cells. The abnormal growth of cells may lead to cancer. The powerful antioxidants help to protect your body from DNA damage and cell deviation.
Green gram contains effective anti-tumor properties and flavonoids that help to inhibit the formation of cancer cells. Green gram is an effective remedy for treating cancer because that acts as a natural free radical suppressant and prevents cancer.
Boosts Immune System
The Green gram is the powerhouse of nutrients such as thiamine, niacin, folate, zinc, calcium, pyridoxine, and magnesium that helps to reduce the inflammation.
The phytonutrients present in Green gram have antioxidants, anti-microbial and anti-inflammatory properties that help to boost your immune system and fight against viruses and harmful bacterias.
It helps to improve the production of white blood cells and your defense system against bacterial infections. It also improves the digestion tract and absorption of nutrients.
The numerous nutrients of Green gram provide rich amounts of fiber and protein without increasing fat in your body. The dietary fiber of mung beans acts as a bulking agent in the gut.
The regular consumption of mung beans increases the level of cholecystokinin and reduces obesity. It helps to keep you fuller, control unnecessary appetite, delay digestion, and decrease the consumption of calories that helps to reduce weight.
Green Gram Benefits for Women
Green gram contains numerous nutrients that play a main role in women’s health. The rich amounts of folate present in green gram help to decrease the stroke, neural of the defect, heart diseases, and autism.
The thiamine present in green grams helps to grow, and the water-soluble vitamins reduce the metabolic issues that can affect the fetus and placenta during pregnancy.
The riboflavin of green grams is also very important to improve the health of pregnant women. Many of the birth deficiencies occur due to the lack of riboflavin.
Moreover, green gram also contains rich amounts of calcium that is the main compound for strengthening the bones and muscles. It reduces and prevents osteoporosis in women.
Cataract is an eye disease that can occur due to the vitamin deficiency or age. It affects the vision of your eyes. Consuming foods with vitamin B helps to reduce the risk of cataracts development.
The sprout green grams contains rich sources of riboflavin thiamine and niacin. Vitamin C and vitamin B6 are very important to reduce the risk of macular degeneration related to age.
Consuming sprouted green grams helps to prevent this disease because it has rich amounts of these vitamins.
Improves Cognitive Health
The rich amounts of iron present in green gram help to carry nutrients and oxygen to all the important organs and tissues in your body through the blood.
It helps to provide the steady oxygenated blood supply to your brain and all systems. Regular consumption of green grams in your food helps to improve the function of memory, concentration, memory power, and focus.
Apart from this, the rich amount of manganese helps to improve the functioning of the nerve system and improves brain health.
Treats PMS Symptoms
Many women suffered from PMS symptoms that occur due to the hormone variations. The numerous B complex vitamins such as B6, magnesium, and folate helps to normalize the hormonal imbalances that cause PMS symptoms.
It also helps to decrease pain associated with PMS, headaches, fatigue, mood swings, and muscle pains.
Mung Bean Benefits for Skin
Mung beans or green grams are an effective natural remedy to treat all kinds of skin problems and make your skin glow and radiant.
The rich amounts of antioxidants, vitamin C, A, and minerals help to make your skin glow. It is an excellent home remedy and used to prepare a face pack to treat acne, dry skin, suntan.
Applying the face pack regularly helps to remove the hairs in your face. Due to the presence of copper, mung beans can be widely used in many face packs and creams. It is also an effective natural scrubber that improves your skin health.
Green Gram Benefits for Hair
Green gram effectively promotes hair growth and prevents hair fall. Prepare a hair pack by grinding green gram and mix with water or rose water, curd, etc.
Applying this pack on the root of the hair helps to increase hair growth. The combination of green gram with many other things such as curd, egg white, coconut milk, fenugreek powder, shikakai powder provides better results.
Prepare a hair pack by mixing grind green gram and water. Applying this mixture on your scalp helps to prevent dandruff. Green gram also helps to make your hair shine and strength.
Green Gram Face Pack for Skin
Green gram powder is an effective natural remedy to make your skin glow, brighter, and remove the dead cells of your skin. The green gram powder also contains rich amounts of nutrients that improve your skin texture.
Mix 2 teaspoons of green gram powder with one teaspoon of milk and honey. Mix them well and apply this pack to your skin. After 15 minutes, wash it with water. It helps to make you glow and shine.
Green Gram Face Pack for Acne
Green gram powder contains cleansing properties that help to relieve acne effectively. It prevents skin pores and keeps your skin clean and oily.
Mix two teaspoons of green gram powder with lemon juice and apply this pack gently on the inflamed area of your skin. Do a gentle massage on your skin. It provides better results within three weeks.
Nutritional Values of Green Gram (Moong Dal)
Green gram contains lots of vitamins and minerals that are very useful to your health. It is the richest source of protein, so consuming this helps to get strong and healthy. The essential amino acids don’t produce naturally, so you can get them by consuming the foods with amino acids. Green gram contains many amino acids that help you to get enough amount you need.
Green gram provides enough protein without increasing the level of fat in your body. It contains rich amounts of bio-active compounds that help to improve your health. Consuming Green grams in your daily food helps to decrease the level of cholesterol, and risks of heart diseases.
The rich amounts of essential nutrients present in green grams improve health. The sprouting grams have different nutrition composition than the whole gram. The sprouted green gram has low calories, particular antioxidants, and amino acids than the normal gram. Therefore, the number of vitamins and minerals can vary slightly based on the forms of green gram.
|Total Fat||36 g|
|Vitamin A||22 IU|
|Vitamin K||34.3 µg|
|Pantothenic acid||0.395 mg|
Yummy Green Gram Sprouts Recipes
Green Gram is good for health and it’s a boon to improve the health naturally, let’s see few yummy recipes to try in the kitchen and serve!
Green gram sprouts and quinoa salad
Fresh Moong sprouts with super delicious quinoa produce an appetizing delight, for the overall dressing of the salad just sprinkle some lemon juice and garlic, now you’re ready to serve the nutritional-rich diet food, and is sublimely delectable!
Moong Dal Paneer Toast
It’s a great option for veg-lovers, even non-vegetarians can try this flavorsome paneer toast with scrambled eggs on the top, let’s look into the ingredients.
- Bread – 2 slices
- Low fat paneer– ½ cup
- Cup of green moong dal, soaked – 1/2
- Chopped Onion – 1/2
- Chopped Tomato – 1/2
- Coriander and mint leaves – Few
- Green chili – 1
- Salt and pepper to taste
- Ghee – 1 tsp
Grind the soaked Moong dal into a fine dosa batter, mix all the delightful ingredients(Onion, tomato, chilies, salt) and keep it aside. Stuff the veggies into the bread. Heat a pan and sprinkle ghee to all the sides, toast the bread for 2 minutes, cook both sides uniformly. Once it’s done serve it with a side dish of your choice!
Ultimate detox smoothie
Green Gram sprouts smoothie is a refreshing drink and it’s delicious to have all time! Combine fresh spinach and moong bean in a blender for attaining countless benefits, it’s a detoxifying smoothie with awesome flavors. It can be added to a daily diet in the form of sandwiches, stir-fries, soups, sautéed vegetables, and smoothies.
Other Uses of Green Gram
- The effective anti-obesity property of green gram helps to normalize the production of lipids and prevents the accumulation of fat in your body.
- The potassium, iron, and other important vitamins and minerals of green gram provide more benefits to pregnant women and improves their health.
- According to studies, the powerful antioxidants present in green gram helps to prevent breast, liver, and intestine cancers.
- The anti-inflammatory property of green gram helps to decrease the damage of tissue and inflammation caused by tumorigenesis.
Green Gram Side Effects
Every food is unsafe and has some side effects when you consume too much. Therefore, green grams also can cause some side effects when you take a high amount. The well-cooked green gram is completely safe, and the sprouted green grams may cause some side effects because they contain pathogenic bacteria. The half-cooked and raw green grams may cause food poisoning, vomiting, and diarrhea. People who are suffering from gall and kidney disorders should avoid green grams. The children and pregnant women who have food allergies, it is better to avoid green grams.
Green grams are filled with powerful antioxidants, vitamins, and minerals that help to provide various health benefits. Consuming green grams in your daily food helps to improve your health and prevents several diseases. It helps to maintain the level of cholesterol and blood sugar levels, prevents cancer, and decreases inflammation. Apart from medicinal uses, it also helps to improve your skin health and makes your skin glow. Applying the hair pack prepared by green gram powder helps to improve growth, reduces hair fall, and prevents hair fall.