Common in Eastern Asian cuisines, bean sprouts add a unique flavor to soups, salads, sandwiches and other different recipes. A yield of germinating seeds, bean sprouts also impart distinguished nutritional status to our diet, which is represented by a stack of benefits to our body.
Bean sprouts are low calorie, low carb, high protein food source with a variable amount of fat in different varieties. For example, sprouts from Mung bean are fat-free as compared to soybean sprouts, which have 5 grams of fat in 1 cup. Soybean sprouts are also high in their protein content and calorie count delivering 9 grams and 89 calories respectively per cup.
The most common beans used for sprouting are the mung beans and soy. Rich in vitamin C, B vitamins and proteins, the crunchy texture and nutritional benefits of bean sprouts can be enjoyed via consuming them raw. Following are some upshots that will motivate you to grow your own bean sprouts at home, though they are easily available at any vegetable section.
1. Munch on bean sprouts to ease stress
Yes, stress is as simple to relieve as that owing to the high content of vitamin C in bean sprouts. Beans are naturally low in their vitamin C content but as the seeds germinate into sprouts their vitamin content is multiplied.
“a single cup serving of soybean sprouts contain 10.7 milligrams and mung bean sprouts 13.7 milligrams of vitamin C”
Stress has become part and parcel of our everyday life and affects us in the most unapparent ways. Our body is equipped with dealing with the stress and anxiety but if you are deficient in vitamin C, some important neurotransmitters in the brain responsible for maintaining sleep and mood patterns may get affected.
Vitamin C is scientifically backed by research studies to help reduce stress, anxiety and even depressive conditions in women. Eating a diet high in the subject vitamin, as bean sprouts would help you manage these states more effectively.
Mung sprouts contain bioflavonoid, a natural stress-relieving agent. In a research published in Food and Function, kidney bean sprouts were found to impart positive effects regarding melatonin production in rats, a hormone that balances sleep physiology in humans.
2. Sharpen your vision with bean sprouts
Age-related macular degeneration is a condition that affects individuals beyond 50 years and is the most prevalent cause of vision loss in this age cohort. Bean sprouts are enriched with folate, an ingredient important for maintaining eye health. Research has established the role of vitaminB6, B12 and folic acid in preserving eye health. Adding bean sprouts to your recipes is a convenient and easy way of adding folic acid to your diet and reducing the risk of developing AMD in the long run.
3. Rev up your immune system
Owing to their iron and vitamin C (a potent antioxidant), bean sprouts have the ability to ward off infection. A cup full of sprouts of mung delivers an impressive dose of iron enough to maintain the health and vigor of our bodies.
“One cup of mung beans supplies 16 percent of your recommended dietary allowance. You’ll get nearly double that amount, or 30 percent of your RDA, from the same serving of soybean sprouts”
Iron is not only required to boost the hemoglobin and oxygen-carrying capacity of the blood but also enhances the body to combat pathogenic agents.
4. Build a sturdy bone structure
Bean sprouts are a fair source of calcium and may help in reducing the risk of osteoporosis. This quality of bean sprouts is attributed to its manganese, which along with the calcium support, aids to preserve bone structure.
5. A reduced risk of heart disease
The vitamin K content of bean sprouts is of significance as it reduces the buildup of calcium in blood vessels, an important factor that develops into coronary artery disease.
Precautions regarding bean sprouts
Bean sprouts are easy to grow at home but they have a tendency to harbor bacterial contamination because of the humid environment required for their germination. Careful germinating procedures would decrease the risk.
However, to avoid any health hazard, children and elderly, two groups that lie at either extremes of age cohort should either avoid consuming bean sprouts or eat them after cooking. Pregnant women and individuals with compromised immunity are also included in the same category.
If you have grown the bean sprouts at home for the first time, cook them or immediately consume them if you prefer a raw addition to your food.