Bean sprouts are exactly what the sprouts that come from beans literally look like, and while sprouts can be made with any grain, the most common bean sprouts usually come from mung beans and soybeans. The benefits of bean sprouts are full of fiber and practically fat free, especially the mung bean version, so they are a healthy and full choice. Bean sprouts are very common everywhere, but East Asia loves to put them in many dishes, and for good reason. The benefits of bean sprouts include increasing eye health, bone health, the immune system and more. Let’s take a look at how.
Benefits of Bean Sprouts for Health:
1. It Can Reduce Anxiety Caused by Stress:
Fourteen studies were conducted using various vitamins and minerals, one of which was vitamin C, to determine if they can help reduce stress, anxiety and even depression in women. The research, compiled by the Joanna Briggs Institute at the University of Adelaide in Australia, shows that vitamin C present in bean sprouts benefits is effective in reducing anxiety in response to stress that women may feel. About 60 percent of women are likely to suffer from anxiety at some time in their lives, and this also affects men. Being deficient in vitamin C can cause problems with the production of important neurotransmitters in the brain that have a direct effect on mood and sleep. Making sure you have a lot of vitamin C can not only prevent the common cold, but it can help you have a quieter disposition while you rest more, so you should eat foods with vitamin C such as bean sprouts. Additional evidence verifies the potential to relieve the stress of mung outbreaks. The bioflavonoids present help protect against stress, while research published in Food & Function found that consumption of the benefits of bean sprouts increased the levels of melatonin in rats, the hormone that regulates the cycle of sleep and wakefulness and Improves mood.
2. Help Keep Good Eyes:
Since folate is found in bean sprouts, it is possible that these sprouts may help the eyes. A clinical trial was conducted published in Archives of Internal Medicine in order to inform macular degeneration related to age (DMAE) and how to minimize including folic acid, vitamin B6 and vitamin B12 in their diet. AMD is a common eye condition that is usually found in people 50 years of age or older and that results in the number 1 cause of vision for that age group. What happens is that it causes damage to the macula, which is a small point near the center of the retina that gives us clear vision and objects directly in front of us. Through daily administration of folic acid supplements, B6 and B12, the study shows that AMD can be greatly reduced.
3. Support the Immune System:
While we know that vitamin C plays a role in supporting the immune system, so does iron. A cup of raw mung bean sprouts offers a good number of iron men and women need to maintain a healthy body, iron helps our cells stay strong and free of infection. Studies have been conducted that show the importance of iron in the benefits of bean sprouts due to its ability to help kill harmful pathogens.
4. Reduce the Risk of Coronary Heart Disease:
According to a report published by the American Society of Nutrition, the vitamin K present in the benefits of bean sprouts may help reduce the occurrence of diseases of the heart ; Vitamin K is necessary for the blood clotting process, which helps to inhibit the accumulation of calcium in the blood vessels. This may decrease the risk of cardiovascular disease. The study reports that coronary artery calcification (CAC) is a symptom of cardiovascular disease. However, vitamin K can help minimize its progression, there was a 6 percent decrease in CAC in those who supplemented during the trial.
5. Build Strong Bones:
Studies show that up to 50 percent of women and 25 percent of men over 50 will break a bone due to osteoporosis at some time in their lives. Manganese, which is found in the benefits of bean sprouts, is beneficial for building strong bones; Manganese when combined with calcium, vitamin D, magnesium, zinc, copper and boron has been shown to improve bone mass in women, thus reducing the risk of osteoporosis.
Nutrition of Bean Sprouts Benefits:
In the cup (104 grams) of germinated mung beans contains approximately:
- 31 calories
- 2 grams of carbohydrates
- 2 grams of protein
- 2 grams of fat
- 9 grams of fiber
- 3 micrograms of vitamin K (43 percent DV)
- 7 milligrams of vitamin C (23 percent DV)
- 4 micrograms folic acid (16 percent DV)
- 2 milligrams of manganese (10 percent DV)
- 2 milligrams of copper (9 percent DV)
- milligram riboflavin (8 percent DV)
- milligram of thiamine (6 percent DV)
- 2 milligrams phosphorus (6 percent DV)
- milligrams of vitamin B6 (5 percent DV)
- 9 milligrams of iron (5 percent DV)
- 8 milligrams of magnesium (5 percent DV)
- 8 milligrams of niacin (4 percent DV)
- 155 milligrams of potassium (4 percent DV)
How to Make Bean Sprouts at Home?
The mung bean sprout, also called sukjunamul in Korea, is made from mongan green beans, while the bean sprout is made from larger-grain yellow soybeans. The mung bean sprout is crispy with a nutty flavor and is often used in sauteed, raw salads and sandwiches, interestingly, it is known that mung bean sprouts, like all sprouts, spoil very quickly, this name It was historically used as a reference to a scholar, Sin Sukju, who betrayed members of his kingdom, and due to his unethical actions, he gained the name of mung bean sprouts. The bean sprout is also known as kongnamul. It grows easily, like mung beans, placing soybeans in the shade and watering them until the roots grow too much. Bean sprouts are the most popular in Korea. Records indicate that bean sprouts have been eaten from the Three Kingdoms of Korea, which was from 57 BC until 668 AD, and later used to feed hungry soldiers. There are many ways to sprout at home, but it’s easy as long as you have a little patience.
Here is a Quick Reference to the Outbreak:
- Soak ⅓ cup of beans for every liter of sprouts you would like to give in the water for about eight hours. Be sure to keep them in a dark place. Mung beans are my choice, but you can try others if you wish. I prefer to soak them in a wide-mouth jar with a lid (introduce some holes in the lid) that allows drainage and heat to escape as beans sprout.
- After they have been soaked, simply place the jar upside down on the sink, allowing the water to drain. Then, turn the jar to one side, shake the beans to distribute them more evenly and store them in a dark place like a closet. On the second day, rinse beans and sprouts (you are likely to start seeing sprouts at this point). Continue this process for up to five days; however, shoots are likely to be ready for use on the fourth day, as they should be an inch long at that point.
- Once they have reached the point of maturity that you want, rinse them in cold water, removing the layers of the seeds, the roots and any other residue. It is better to eat them soon, as they can easily spoil, but you can store them in the refrigerator for a few days. Try them on sandwiches, salads or enjoy the Korean-inspired recipe below.
Precautions on the Benefits of Bean Sprouts:
Bean sprouts have potential for contamination. They thrive and do their best sprouting in a warm and humid environment. This encourages the growth of bacteria. About 30 outbreaks of salmonella and E. coli related to outbreaks have occurred in the United States since 1996, according to the US Department of Health and Human Services. UU. However, it is not a frequent occurrence and could also be caused by other types of sprouts, such as bean sprouts. Anyway, it is probably best for children to avoid them as well as pregnant women, the elderly and those with weak immune systems. If you have concerns, cooking them should kill any harmful bacteria.
Final Thoughts on the Benefits of Bean Sprouts:
Bean sprouts are a delicious addition to your diet. Enjoy them in any salad or sandwich, or try them with your next pho dish. They are almost fat free, contain some fiber and offer good nutritional value.
“In addition, research has shown that bean sprouts can reduce anxiety caused by stress, help maintain good eyes, support the immune system, reduce the risk of heart disease and build strong bones”.
Just remember to make sure they are fresh and store them in the fridge. Better yet, eat them in a day or two after purchase. If you’re wondering how fresh they are, wait until your next visit to the store. You can also ask the production department where they come from if you think you need more information.