24 Amazing Health And Beauty Benefits of Mung Bean Sprouts

What are Mung Bean Sprouts?

Mung bean sprouts are the sprouts of the mung bean seeds and are scientifically known as Vigna radiata.

Mung bean sprouts are smaller in comparison to soybean sprouts and have a green edge in their color.

They are to be consumed within one week of sprouting or else they can go rancid.

They provide many health and beauty benefits because of essential nutrients like vitamins, minerals, antioxidants, phytonutrients, polyphenols, and dietary fibers, etc. 

Mung Bean Sprouts Nutrition Facts

The various health and beauty benefits provided by mung bean sprouts are because of their rich nutritious profile.

One cup of mung bean sprouts contains 5 grams of protein that helps with the growth and development of the body.

They are low in calories and do not have fat.

Mung bean sprouts also contain vitamin C, vitamin B6, iron, riboflavin, pantothenic acid, niacin, thiamine, zinc, calcium, magnesium, potassium, phosphorus, proteolytic enzyme, copper, and dietary fibers, etc.

These nutrients provide many benefits to us such as improving metabolism, better digestion, managing cholesterol, improving the cardiovascular system, strengthening immunity, and so on.

How to Prepare Mung Bean Sprouts?

Mung bean sprouts are a healthier snack in comparison to processed and junk food items like biscuits and chips popular these days. Sprouting mung beans is simple and can easily be done at home. To sprout mung beans follow the below-mentioned steps.

  1. Place mung beans that you need to sprout in a container like a glass jar or glass bowl with a drainable cap.
  2. Add cold water to the container and let the mung beans submerge. Tighten the cap of the container, and left it for 12 hours.
  3. Drain the water from the jar and then refill it. Repeat twice and finally add water to the jar and leave it at room temperature and away from the sunlight.
  4. Next week, fill and drain the jar twice a day and ensure that the beans are moist and clean, and not completely drowned in water.
  5. Beans will start sprouting within a week. When the mung bean sprouts are at the desired length then give a final rinse and drain to them.
  6. Remove the lid of the container to evaporate moisture for the next 8 to 10 hours.
  7. Mung bean sprouts are now ready and can be placed in the refrigerator and enjoyed within 7 days.
  8. Keep them in the refrigerator and not at room temperature to minimize the risk of bacterial growth and to prevent spoilage.

Health Benefits of Mung Bean Sprouts

Health And Beauty Benefits of Mung Bean Sprouts

Source- Pixabay.com

Some major health benefits of mung bean sprouts are as follows.

(1) Reduce Stress And Anxiety

Stress and anxiety may cause harm to our physical, mental, and emotional health, and it is important to keep them under check.

Mung bean sprouts contain essential nutrients like vitamin C, zinc and magnesium, etc that helps in reducing stress and anxiety.

Vitamin C reduces stress hormones in the blood and also reduces other typical indicators of physical and emotional stress such as weight loss, enlargement of adrenal glands, diminution of the thymus gland, etc.

Magnesium interacts with GABA, a neurotransmitter that reduces the activity of neurons in the brain calms our nervous system, and encourages sleep.

Quality sleep regulates cortisol ( primary stress hormone) in our blood.

Zinc inhibits cortisol secretion in the blood.

Flavonoids in mung bean sprouts also help.

(2) Boost Immunity

The immune system is the defense mechanism of our body that aids in the prevention and treatment of various microbial infections, diseases, and as well as injuries, and wounds. 

Mung bean sprouts strengthen our immune system as they contain antioxidants like vitamin C, vitamin A, vitamin E, and other antioxidantal compounds like phytonutrients, polyphenols, and flavonoids, etc.

These compounds protect our immune cells or the white blood cells from free radical damage and thus strengthens our immune system.

Vitamin C enhances the production of white blood cells, and further strengthens our immunity.

With stronger immunity, our risk of getting a cough, cold, fever, and flu diminishes significantly.

Other nutrients like zinc, potassium, magnesium, iron, and folate, etc in mung bean sprouts also contribute to better immune health.

(3) Heals Wounds And Injuries Quickly

Vitamin C and vitamin K in mung bean sprouts aids in the quick healing of wounds in injuries.

Vitamin K promotes blood clotting, reduce blood loss caused by wound or injury. It also protects from external exposures or infections.

Vitamin C in it enhances collagen production.

Collagen is an essential amino acid that maintains skin elasticity and is a principal protein of skin, tendons, ligaments, cartilage, bones, and connective tissues. Collagen helps with cell regeneration and speeds up the recovery process of wounds and injuries.

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(4) Manages Cholesterol Level

Dietary fibers and antioxidants like vitamin C in mung bean sprouts reduce LDL cholesterol in the body and minimize the risk of atherosclerosis.

Atherosclerosis is a condition in which our arteries hardens and narrows because of the accumulation of plaque and fat deposits in the arterial walls. It is a leading cause of several cardiovascular problems like heart attack, heart stroke, and coronary artery disease.

(5) Regulates Hypertension

Potassium in the mung bean sprouts is a natural vasodilator that relaxes our blood vessels, improves blood circulation, and provides relief from high blood pressure or hypertension.

Hypertension is a silent killer that affects millions of people around the world and gives rise to various health problems like severe headaches, nose bleed, chest pain, fatigue, irregular heartbeat, difficulty in breathing, vision problems, and blood in urine, etc.

If you are already on blood pressure medication, then consume mung bean sprouts after having a word with your doctor to avoid the risk of food-drug intolerance.

Zinc and magnesium in mung bean sprouts also aid in regulating high blood pressure.

Eat mung bean sprouts in moderation as otherwise high potassium level may lower the blood pressure to an abnormally low level giving rise to symptoms such as dizziness, fainting, nausea, dehydration, lack of concentration, blurred vision, and pale skin, etc.

(6) Promotes Cardiovascular Health

Eating mung bean sprouts is good for our heart health.

Dietary fibers in mung bean sprouts reduce LDL cholesterol and thus minimizes the risk of atherosclerosis which is a leading cause of several cardiovascular problems.

Antioxidants like vitamin C, vitamin A and other antioxidantal compounds like phytonutrients and polyphenols, etc in mung bean sprouts protect our cardiovascular system from free radical damage and improves its efficiency.

Potassium in mung bean sprouts relaxes blood vessels and controls hypertension or high blood pressure, a major cause of several cardiovascular and other health problems.

Vitamin K in mung bean sprouts helps with blood clotting and inhibits calcium accumulation in blood vessels.

It reduces the risk of coronary artery calcification, a leading cause of cardiovascular issues.

Other nutrients like zinc, iron, magnesium, manganese, and copper, etc in mung bean sprouts also contribute to our cardiovascular health.

(7) Promotes Weight Loss

Eating mung bean sprouts helps with weight loss because of its low calorific value of 30 calories/100 grams.

It is a healthy alternative to popular snacks like biscuits, chips, and wafers, etc available in the market.

Proteolytic enzymes and B vitamins in mung bean sprouts improve metabolism and increase the rate at which we burn calories.

Dietary fibers in mung bean sprouts provide fullness to the stomach, controls the impulse to eat again and again, and thus controls overeating which is a prime cause of obesity.

(8) Improve Metabolism And  Digestive Health

Mung bean sprouts are good for the stomach and improve our digestive health.

Antioxidants like vitamin C, vitamin A and antioxidantal compounds like phytonutrients, polyphenols, and flavonoids, etc in mung bean sprouts protect our digestive system from free radical damage and minimizes the risk of colon cancer, abdominal cancer, pancreatic cancer, intestinal cancer, and stomach cancer, etc.

Dietary fibers in mung bean sprouts are natural laxatives that improve bowel movement, aid in stool elimination, and provide relief from constipation and other gastrointestinal issues like abdominal pain, irritable bowel syndrome, gas, bloating and flatulence, etc.

Proteolytic enzymes (peptides) and B vitamins in mung bean sprouts improve metabolism.

A healthy metabolism improves our digestive health as it increases the body’s efficiency to metabolize fat, protein, and carbohydrates efficiently.

With a higher metabolism, we burn more calories and this helps with weight loss.

Other nutrients like zinc, iron, magnesium, and folate, etc also improves our digestive health.

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(9) Improves Blood Circulation

Mung bean sprouts improve blood circulation because of their rich nutritious profile.

Vitamin C, vitamin A and other antioxidantal compounds like phytonutrients and polyphenols protect our blood vessels and overall circulatory system from free radical damage.

Dietary fibers in mung bean sprouts prevent our arteries from getting clogged by plaque and fat deposits, and aids in maintaining healthy blood flow.

Potassium in it relaxes blood vessels, regulates high blood pressure, and improves blood circulation.

Zinc and B vitamins in mung bean sprouts also improve blood circulation.

(10) Strengthen Bones And Teeth

Mung bean sprouts strengthen our bones and teeth due to bone-strengthening minerals like calcium, potassium, and magnesium, etc. 

Calcium is a vital mineral for the growth and development of the bones, and lack of this mineral may increase the risk of bone disorders like osteoporosis.

Potassium neutralizes acid load, reduces loss of calcium from the bones, and thus improves bone density.

Magnesium also improves bone density and thus contributes to better bone health.

Mung bean sprouts contain manganese that increases calcium absorption and improves the bone mineral density of the spinal column. 

Vitamin C, an anti-inflammatory compound in mung bean sprouts minimizes pain and inflammation caused by osteoarthritis, a condition in which protective tissues at the ends of bones wear down. 

Other nutrients like zinc, phosphorus, vitamin K and folate, etc also improve bone health.

(11) Prevent Birth Defects

Folate or folic acid present in the mung bean sprouts is an essential mineral for the brain as it improves cognitive development.

It reduces the risk of spina bifida and neural tube defects in the fetus, and pregnant women are often prescribed folic acid supplements for this purpose. It helps with the RBC formation in prenatal babies.

(12) Increase WBC Count

Vitamin C, a powerful antioxidant in mung bean sprouts enhances the production of white blood cells.

White blood cells are the backbone of the immune system and are a part of the first line of defense. 

They protect us from disease-causing microbes like bacteria, viruses, and fungi, etc.

(13) Good For People With Diabetes

With a low glycemic index of 25, mung bean sprouts slow down sugar release into the bloodstream, prevent a sudden spike in blood sugar level, and helps in managing diabetes.

The dietary fibers in the mung bean sprouts slow down sugar absorption by the bloodstream and help in controlling blood sugar levels. 

If you are on diabetic medication, consult your doctor before adding mung bean sprouts to your diet to avoid the risk of food-drug intolerance.

Eat mung bean sprouts in moderation as otherwise, they may drop blood sugar to an abnormally low level giving rise to symptoms like shakiness, dizziness, excessive sweating, excessive hunger, fast heartbeat, confusion, and irritability or moodiness.

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(14) Good Source of Biotin( Vitamin B-7)

Biotin B7 or Biotin in mung bean sprouts provides several benefits like breaking down macronutrients from food, supports nail health, boost hair health, reduce blood sugar, maintains healthy pregnancy and breastfeeding, etc.

Biotin deficiency can give rise to symptoms such as hair thinning, hair loss, dry skin, lesions on feet and legs, periorificial dermatitis, rashes around the nose, eyes, and mouth.

Beauty Benefits of Bean Sprouts For Skin

(1) Keeps Premature Ageing At Bay

Antioxidants like vitamin C, vitamin A and other antioxidantal compounds like phytonutrients, polyphenols, and flavonoids, etc in mung bean sprouts protect our skin cells from free radical damage.

It minimizes various signs of premature aging like fine lines, wrinkles, age spots, dark spots, and skin blemishes, etc.

Free radicals are the unstabilized ions that stabilize by stealing electrons from the neighboring molecules, and in doing so they cause oxidative damage to them.

Vitamin C enhances the production of collagen, an amino acid that maintains skin elasticity and prevents fine lines, wrinkles, and saggy skin.

(2) Improves Skin Radiance

Mung bean sprouts bring out skin’s natural glow because of their rich nutritious profile.

It improves skin health as it contains essential nutrients like vitamins, minerals, antioxidants, and phytonutrients, etc.

These nutrients nourish our skin and make it soft, supple, and radiant. 

Antioxidants and relevant compounds in mung bean sprouts protect our skin from free radical damage and helps in bringing out the natural glow of the skin.

It improves skin pigmentation and lightens skin tone. 

(3) Protects Against Harmful UV Rays of Sun

Prolonged exposure to the sun’s harmful UV rays may damage the skin and give rise to wrinkles, leathery skin, liver spots, actinic keratosis, and solar elastosis.

Vitamin C and other antioxidantal compounds like phytonutrients, polyphenols, flavonoids, etc in the mung bean sprouts protect our skin from the sun’s harmful UV rays and minimizes the risk of skin cancer. 

It aids in treating sunburn.

(4) Reduces The Risk of Acne

Mung bean sprouts minimize the risk of skin problems like acne and pimples.

Acne is a common skin problem that affects millions of people around the world and is mainly caused by the accumulation of toxins, pollutants, dirt, impurities, and other unwanted substance within the skin pores.

The dietary fibers in mung bean sprouts eliminate toxins, pollutants, and other impurities from our system.

When there are fewer toxins, they are less likely to accumulate in skin pores, and thus minimizes the risk of acne and pimples.

Dietary fibers also control the secretion of excess oil from skin glands and prevent acne from worsening.

Omega-3 fatty acids in mung bean sprouts ease pain and inflammation associated with acne.

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(5) Helps With Skin Detoxification

Mung bean sprouts are a wonderful detoxifier as they contain detoxifying compounds like silica, dietary fibers, and vitamin C, etc that remove toxins, pollutants, impurities, and other unwanted substances from our body, and prevents them from getting clogged up in the skin pores.

This improves our skin health and minimizes the risk of skin problems like acne and pimples.

Beauty Benefits of Bean Sprouts For Hair

(1) Promotes Hair Growth

Essential nutrients like vitamins, minerals, and antioxidants, etc in mung bean sprouts nourish our hair follicles and scalp and keep them healthy.

Antioxidants like vitamin C, vitamin A and other relevant compounds like phytonutrients and polyphenols protect our hair follicles and scalp from free radical damage and improves scalp health. 

Other nutrients like zinc, iron, B vitamins,  folate, and potassium in mung bean sprouts also play a significant role in hair growth.

(2) Reduces Risk of Hair Fall

Mung bean sprouts contain several essential nutrients like vitamins, minerals, antioxidants and phytonutrients, etc that nourish and strengthens our hair follicles.

When are hair follicles are strong, they are less prone to damage, breakage, and hair loss.

It also contains several antioxidants and antioxidantal compounds that protect our hair follicles from free radical damage.

Other nutrients like zinc, iron, potassium, B vitamins, and folate, etc also contribute to scalp health and minimizes the risk of hair fall. 

(3) Reduces Risk of Scalp Acne

Acne is a common skin problem that affects millions of people around the world and is mainly caused by the accumulation of toxins, pollutants, dirt, impurities, and other unwanted substance within the skin pores.

It can also break out on the scalp and is then known as scalp acne.

The dietary fibers in mung bean sprouts eliminate toxins, pollutants, and other impurities from our system.

When there are fewer toxins, they are less likely to accumulate in skin pores, and thus minimizes the risk of acne and scalp acne.

Dietary fibers also control the secretion of excess oil from skin glands and prevent scalp acne from worsening.

(4) Good Against Dandruff

Mung bean sprouts help in treating dandruff, a common scalp problem that affects millions of people around the world and is mainly caused by poor scalp health.

Antioxidants like vitamin C and other relevant compounds like phytonutrients, polyphenols, and flavonoids, etc in the mung bean sprouts protect our hair follicles and scalp from free radical damage and make them healthy.

Vitamins and minerals in the mung bean sprouts nourish our hair follicles and scalp and minimize the risk of scalp problems like dandruff etc.

(5) Make Hair Strong And Lustrous

Vitamin C, vitamin A and other antioxidantal compounds like phytonutrients and polyphenols in mung bean sprouts protect our hair follicles from free radical damage and strengthen them.

Other nutrients like zinc, iron, potassium, B vitamins, copper, magnesium, etc. in mung bean sprouts nourish our hair follicles and make our hair strong and lustrous.

Disclaimer

This article provides general information about the topic and is not be taken as medical advice or as an alternative to medical advice, treatment, and/or diagnosis. Always consult with your doctor before trying out any of the remedies/recipes suggested in the blog post.

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