Mung beans are part of the legume family and are a good source of protein.  If they are combined with other cereals, a complete protein can be made.  When sprouted, mung beans contain vitamin C that is not found in the bean itself.

Health Benefits of Mung Beans

Mung beans are rich in the following nutrients:

• protein
• vitamin C
• folic acid or folate
• iron
• zinc
• potassium
• magnesium
• copper
• manganese
• phosphorus
• thiamine

Mung beans are also high in fibre, low in saturated fat, low in sodium, and contain no cholesterol.  Because of the wide range of nutrients contained in mung beans, they offer a whole host of health benefits for the immune system, the metabolism, the heart and other organs, cell growth, protection against free radicals, and diseases such as cancer and diabetes.

The folic acid, or folate as it is also known, that is contained in mung beans helps to lower the risk of heart disease, fights birth defects, contributes to normal cell growth, helps in the metabolism of proteins, and is essential for the formation of red blood cells and for healing processes in the body.  Another B vitamin, thiamine, is needed to ensure that the nervous system functions properly.  It is also important for releasing energy from carbohydrates.  Manganese is a trace mineral that is key for energy production and antioxidant defenses.  It is also necessary for the metabolism of carbohydrates, fats, and proteins, and can be helpful for the brain and nerves.

Magnesium helps the veins and arteries to relax, lessening resistance and improving the flow of blood, oxygen, and nutrients throughout the body.  Research has shown that a deficiency of magnesium is not only associated with a heart attack but that immediately following a heart attack, a lack of magnesium promotes free radical damage to the heart.  The body requires copper in order to absorb iron and copper is also involved in the metabolism of protein.  Iron helps to build resistance to stress and disease and it is essential for the formation of hemoglobin, which carries oxygen from the lungs to every cell in the body.  It is also part of key enzyme systems for energy production and metabolism.  Potassium is necessary for maintaining the acid-alkaline balance in the blood and for muscle contraction and a normal heart beat.  Zinc is a well known immune system booster and can be helpful in fighting male infertility.  Zinc aids healing processes in the body, growth, and tissue repair.

Like all legumes, mung beans are very high in fibre – more so than fruits and vegetables and even better than wholegrains.  The soluble fibre in mung beans captures cholesterol in the intestines, keeps it out of the blood stream, and carries it out of the body.

Health Benefits of Sesame:

Sesame seeds add a nutty taste and a delicate, almost invisible, crunch to many Asian dishes. They are also the main ingredients in tahini (sesame seed paste) and the wonderful Middle Eastern sweet call halvah. They are available throughout the year.

Sesame seeds may be the oldest condiment known to man dating back to as early as 1600 BC. They are highly valued for their oil which is exceptionally resistant to rancidity. "Open sesame," the famous phrase from the Arabian Nights, reflects the distinguishing feature of the sesame seed pod, which bursts open when it reaches maturity. The scientific name for sesame seeds is Sesamun indicum.

Health Benefits

Not only are sesame seeds a very good source of manganese and copper, but they are also a good source of calcium, magnesium, iron, phosphorus, vitamin B1, zinc and dietary fiber. In addition to these important nutrients, sesame seeds contain two unique substances: sesamin and sesamolin. Both of these substances belong to a group of special beneficial fibers called lignans, and have been shown to have a cholesterol-lowering effect in humans, and to prevent high blood pressure and increase vitamin E supplies in animals. Sesamin has also been found to protect the liver from oxidative damage.

Rich In Beneficial Minerals

Sesame seeds are a very good source of copper and a good source of magnesium and calcium. Just a quarter-cup of sesame seeds supplies 74.0% of the daily value for copper, 31.6% of the DV for magnesium, and 35.1% of the DV for calcium. This rich assortment of minerals translates into the following health benefits:

Copper Provides Relief for Rheumatoid Arthritis

Copper is known for its use in reducing some of the pain and swelling of rheumatoid arthritis. Copper's effectiveness is due to the fact that this trace mineral is important in a number of antiinflammatory and antioxidant enzyme systems. In addition, copper plays an important role in the activity of lysyl oxidase, an enzyme needed for the cross-linking of collagen and elastin--the ground substances that provide structure, strength and elasticity in blood vessels, bones and joints.

Magnesium Supports Vascular and Respiratory Health

Studies have supported magnesium's usefulness in:

• Preventing the airway spasm in asthma

• Lowering high blood pressure, a contributing factor in heart attack, stroke, and diabetic heart disease

• Preventing the trigeminal blood vessel spasm that triggers migraine attacks

• Restoring normal sleep patterns in women who are experiencing unpleasant symptoms associated with menopause

Calcium Helps Prevent Colon Cancer, Osteoporosis, Migraine and PMS

In recent studies, calcium has been shown to:

• Help protect colon cells from cancer-causing chemicals

• Help prevent the bone loss that can occur as a result of menopause or certain conditions such as rheumatoid arthritis

• Help prevent migraine headaches in those who suffer from them

• Reduce PMS symptoms during the luteal phase (the second half) of the menstrual cycle

There is a little bit of controversy about sesame seeds and calcium, because there is a substantial difference between the calcium content of hulled versus unhulled sesame seeds. When the hulls remain on the seeds, one tablespoon of sesame seeds will contains about 88 milligrams of calcium. When the hulls are removed, this same tablespoon will contain about 37 milligrams (about 60% less). Tahini-a spreadable paste made from ground sesame seeds-is usually made from hulled seeds (seeds with the hulls removed, called kernels), and so it will usually contain this lower amount of calcium.

The term "sesame butter" can sometimes refer to tahini made from sesame seed kernels, or it can also be used to mean a seed paste made from whole sesame seeds-hull included.

Although the seed hulls provide an additional 51 milligrams of calcium per tablespoon of seeds, the calcium found in the hulls appears in large part to be found in the form of calcium oxalate. This form of calcium is different than the form found in the kernels, and it is a less absorbable form of calcium. So even though a person would be likely to get more calcium from sesame seeds or sesame seed butter that contained the hulls, there is a question about how much more calcium would be involved. It would defintely be less than the 51 additional milligrams found in the seed hulls. And there would also, of course, be a question about the place of hull-containing sesame seeds on an oxalate-restricted diet.

Zinc for Bone Health

Another reason for older men to make zinc-rich foods such as sesame seeds a regular part of their healthy way of eating is bone mineral density. Although osteoporosis is often thought to be a disease for which postmenopausal women are at highest risk, it is also a potential problem for older men. Almost 30% of hip fractures occur in men, and 1 in 8 men over age 50 will have an osteoporotic fracture. A study of 396 men ranging in age from 45-92 that was published in the American Journal of Clinical Nutrition found a clear correlation between low dietary intake of zinc, low blood levels of the trace mineral, and osteoporosis at the hip and spine.

Sesame Seeds' Phytosterols Lower Cholesterol

Phytosterols are compounds found in plants that have a chemical structure very similar to cholesterol, and when present in the diet in sufficient amounts, are believed to reduce blood levels of cholesterol, enhance the immune response and decrease risk of certain cancers.

Phytosterols beneficial effects are so dramatic that they have been extracted from soybean, corn, and pine tree oil and added to processed foods, such as "butter"-replacement spreads, which are then touted as cholesterol-lowering "foods." But why settle for an imitation "butter" when Mother Nature's nuts and seeds are a naturally rich source of phytosterols-and cardio-protective fiber, minerals and healthy fats as well?

In a study in the Journal of Agricultural and Food Chemistry, researchers published the amounts of phytosterols present in nuts and seeds commonly eaten in the United States.

Sesame seeds had the highest total phytosterol content (400-413 mg per 100 grams), and English walnuts and Brazil nuts the lowest (113 mg/100grams and 95 mg/100 grams). (100 grams is equivalent to 3.5 ounces.) Of the nuts and seeds typically consumed as snack foods, pistachios and sunflower seeds were richest in phytosterols (270-289 mg/100 g), followed by pumpkin seeds (265 mg/100 g).

Description

Sesame seeds are tiny, flat oval seeds with a nutty taste and a delicate, almost invisible crunch. They come in a host of different colors, depending upon the variety, including white, yellow, black and red.

Sesame seeds are highly valued for their high content of sesame oil, an oil that is very resistant to rancidity. Sesame seeds are the main ingredients in both tahini and the Middle Eastern sweet treat, halvah.

"Open sesame," the famous phrase from the Arabian Nights, reflects the distinguishing feature of the sesame seed pod, which bursts open when it reaches maturity. The scientific name for sesame seeds is Sesamun indicum.

History

While sesame seeds have been grown in tropical regions throughout the world since prehistoric times, traditional myths hold that their origins go back even further. According to Assyrian legend, when the gods met to create the world, they drank wine made from sesame seeds.

These seeds were thought to have first originated in India and were mentioned in early Hindu legends. In these legends, tales are told in which sesame seeds represent a symbol of immortality. From India, sesame seeds were introduced throughout the Middle East, Africa and Asia.

Sesame seeds were one of the first crops processed for oil as well as one of the earliest condiments. The addition of sesame seeds to baked goods can be traced back to ancient Egyptian times from an ancient tomb painting that depicts a baker adding the seeds to bread dough.

Sesame seeds were brought to the United States from Africa during the late 17th century. Currently, the largest commercial producers of sesame seeds include India, China and Mexico.

Nutritional Profile

Sesame seeds are a very good source of the minerals copper and manganese. They are also a good source of magnesium, calcium, iron, phosphorus, vitamin B1 and zinc. In addition, sesame seeds are a good source of both dietary fiber and monounsaturated fats.

For an in-depth nutritional profile click here: Sesame seeds.

In-Depth Nutritional Profile

In addition to the nutrients highlighted in our ratings chart, an in-depth nutritional profile for Sesame seeds is also available. This profile includes information on a full array of nutrients, including carbohydrates, sugar, soluble and insoluble fiber, sodium, vitamins, minerals, fatty acids, amino acids and more.

Introduction to Food Rating System Chart

In order to better help you identify foods that feature a high concentration of nutrients for the calories they contain, we created a Food Rating System. This system allows us to highlight the foods that are especially rich in particular nutrients. The following chart shows the nutrients for which this food is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the food doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this food's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance up in the top left corner where you will find the name of the food and the serving size we used to calculate the food's nutrient composition. This serving size will tell you how much of the food you need to eat to obtain the amount of nutrients found in the chart. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this food and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.

In-Depth Nutritional Profile for Sesame seeds:

1. Sesame seeds contain sesamin and sesamolin, substances that is believed to prevent high blood pressure and protect the liver against damage.

2. Sesame seed is a good source of Vitamin E, that is why it can help strengthen the heart and the nervous system.

3. Sesame oil can help remove wrinkles and other skin diseases when applied externally.

4. The oil is also used to remove the milk like crust form on the face and head of an infant.

5. A large amount of sesame seed can help in increasing weight because it is high in calories.

6. Half cup of sesame seeds contains 3 times more calcium than half cup of whole milk.

7. It is valuable in removing intestinal worm and removing pus formation in the body.

Nutritive Value : Per 100 gm.

• Vitamin A : 15 I.U.

• Vitamin B : Thiamine 1.07 mg.;

• Niacin : 2.7 mg.;

• Also contain Vitamin E : amount unknown

• Calcium : 580 mg.

• Iron : 5.2 mg.

• Phosphorus : 308 mg.

• Potassium : 360 mg.

• Fat : 24gm.

• Carbohydrates : 10 gm.

• Protein : 9 gm.

• Calories : 280

Health Benefits of Soybean:

 Soybeans contains carbohydrate, fat, protein, vitamins, minerals like calcium, folic acid and iron. The protein in soybean has all the essential amino acids that is adequate for human health.