Bean sprouts – Health benefits of sprouts

Bean sprouts are common ingredients in Vietnamese dishes. This vegetable not only has a frugal taste, freshness and certain crunchiness, but also has high nutritional value. Please also SignsSymptomsList to learn about the health benefits of bean sprouts.

content

• General introduction Bean sprouts
• Nutritional value
• Uses of bean sprouts
• Using
• Note when using bean sprouts
• Food and medicine with bean sprouts

General introduction Bean sprouts

Bean sprouts belong to the group of sprouts made from beans such as:

• Green beans.
• Red bean.
• Yellow beans (soybeans or soybeans).
• Black beans.
• Brown beans (peanut or groundnut).

But most often it is still from germinated green beans. The scientific name of green beans is Vigna radiata or Phaseolus aureus, legume family Fabaceae.

The price of any bean will take on the nature of the bean that spawned it.

Plant description

Green beans are the seeds of the green bean plant. This is an annual, little branched herbaceous plant, 0.6 m tall.

Leaves have 3 leaflets oval, dark green, hairy. Flowers yellow or green, arranged in clusters in the armpit. The fruit is cylindrical in shape. Seeds 10 to 15 separated by walls, green, glossy.

When planted, the embryo will separate and then germinate. Bean sprouts have the shape of a root with three parts: leaf, root sprout, and cotyledon. The stem will elongate to the extent of about 3-7cm. When the leaves are exposed, they are edible.

Green bean sprouts are very easy to grow

Distribution, collection

Green beans originated in India - Myanmar, then widely grown in Southeast Asian countries. This is a short-day plant. The tree grows and develops in hot, humid, sunny weather conditions with a rainfall of 200-300 mm. Depending on the climatic conditions, cultivation mode, sowing time, the harvest time will be different during the year.

The tree is grown all over our country, mainly for its seeds as food. Many countries such as Africa and America also plant. The technique of growing bean sprouts is quite simple, can be grown at home to eat every day.

Nutritional value

The amount of vitamin C began to increase on the second day of germination, then gradually decreased. Using beans after germination 50 hours, when the stem is not fully grown, the leaves have not been raised will give the richest amount of nutrients. Sprouted beans contain fewer calories, more free amino acids and antioxidants than when not sprouted. Germination also reduces the amount of phytic acid, which causes reduced absorption of minerals such as zinc, magnesium and calcium.

During the growth of bean sprouts, the content of protein, fat and starch in the leaves gradually decreases. On the contrary, the amount of vitamins and minerals is constantly increasing. Therefore, the main nutrition from the price is to help improve the amount of vitamins and minerals for the body.

When the bean sprouts, the amount of vitamins E, C, K, B, beta-carotene also increases. At the same time, the enzyme SOD (Superoxide Dismutase), which is the most powerful antioxidant today, is also increased in synthesis.

On average, in 100g of green bean sprouts , there are:

• 5.5 grams of protein.
• 5.3 g of glucose.
• 38 g Ca, 91 mg Phosphorus, 1.4 mg Fe.
• 0.2 mg vitamin B1, 0.13 mg vitamin B2, 0.75 mg vitamin PP, 0.09 mg vitamin B6, l0 mg vitamin C, vitamin E 15-25mg.
• There is also fat and fiber, magnesium, zinc, potassium, copper.
• Provides about 44 calories.

Uses of bean sprouts

Weight loss

Bean sprouts are high in nutrients but low in calories. Therefore, it is very suitable for people who want to lose weight. From beans to sprouts, starch has been activated into simple sugars, making it easier to digest and absorb. In particular, in the composition, there is a lot of fiber that causes a feeling of fullness quickly, so it is beneficial for weight loss.

Using bean sprouts to help support effective weight loss

Bean sprouts help prevent anemia

Bean sprouts contain large amounts of iron. Iron is essential for the creation of red blood cells, which help carry oxygen to the body's tissues. When eaten, it will help improve iron deficiency anemia which is the cause of symptoms such as fatigue, paleness, dizziness, dizziness, tinnitus... In addition, the amount of vitamin C in bean sprouts also helps to strengthen iron absorption in the intestine.

Beneficial effects on the nervous system, helping to sleep well of bean sprouts

Bean sprouts contain B vitamins, including vitamin B6. This vitamin is needed for brain function, helping to regenerate damaged cells. Vitamin B6 is also involved in the production of melatonin to help improve sleep quality and regulate circadian rhythm disturbances in the body. In addition, vitamin B6 and magnesium also help reduce stress, anxiety and stabilize the nervous system.

Supports healthy digestive system

Bean sprouts are rich in fiber, which helps the digestive system work well. Dietary fiber helps keep the intestinal flora healthy, increases nutrient absorption from food, and prevents constipation.

Bean sprouts help support the functioning of the digestive system

Eating bean sprouts is good for the liver

Bean sprouts contain quite high protein content. Including lecethin, which helps regulate the amount of fat stored in the liver. The liver is considered the body's "filter" factory. Every day, the liver has to receive and process a large amount of toxins. Therefore, if the liver is damaged, it is easy to lead to the accumulation of these toxins in the body.

If the amount of fat stored in the liver is high, it also reduces the function of liver cells and causes diseases such as fatty liver, hepatitis, liver cancer... Studies show that adding bean sprouts  to the daily diet day helps to avoid the harmful effects of fatty liver disease.

Enhance female hormones, help skin glow and slow down the aging process

In bean sprouts, there are Zn, omega 3, antioxidants (phytoestrogens) that are essential for women's physiology. They help relieve uncomfortable symptoms of perimenopause. Studies show that women when used help regulate menstruation, slow down menopause and prolong youth.

Mung bean sprouts contain 6 times more antioxidants than regular green beans. From there, neutralizing free radicals is the cause of diseases such as heart disease, cancer and chronic diseases.

Vitamin C in bean sprouts promotes collagen production, helps skin elasticity, fades dark spots and slows aging.

Using

Bean sprouts can be eaten raw, cooked/squeezed to drink

Used in vermicelli, pho, soup.

Processed with other foods such as stir-fried with meat, chives, etc.

Note when using bean sprouts

Do not combine bean sprouts with pork liver. Copper in pig liver causes vitamin C in bean sprouts to oxidize and lose nutrients.

This food should not be overcooked. High heat can degrade their vitamins and minerals.

Women with breast cancer undergoing tamoxifen therapy. Or suffer from estrogen-related tumors. These objects should limit the use of bean sprouts. Because phytoestrogens in raspberries reduce the activity of tamoxifen and promote tumor growth.

Bean sprouts are cool. Therefore, should not be used much in people who are having problems such as: diarrhea... Need to consult a doctor on these subjects.

When buying, you should choose the type that is clean, plump, not stamped and washed before use.

Food and medicine with bean sprouts

Used to purify the body, support detoxification.

Green bean sprouts juice: 150g green bean sprouts; 1 fresh lemon; 20g granulated sugar.

Cleaning price. Crush the water. Strain the residue into the cup. Then squeeze the lemon, put the sugar in the cup, stir well.

Drink in cases of difficulty urinating, yellow urine, or thirst.

Replenish blood gas, lower blood pressure

Stir-fried bean sprouts with lean meat: 200g green bean sprouts; 100g lean pork; Sufficient seasoning.

Lean meat washed, cut into bite-sized pieces, marinated with spices. Rack wash, dry. Put cooking oil in a pan to boil. Then add the meat and stir-fry until cooked, remove to a plate. Add a little oil to the pan, bring to a boil. Add the bean sprouts and seasoning to the stir-fry. Put the meat on the island quickly and then turn it down.

Bean sprouts are a familiar vegetable in Vietnamese dishes. Adding them to the family menu not only adds flavor and variety to dishes, but also brings unexpected health benefits. However, you also need to consult your nutritionist before using on certain subjects.