Bean Sprouts Nutrition has a lot of valuable nutrients and few calories. However, they must be fresh and properly stored. Otherwise, they can become the cause of poisoning.
What are bean sprouts nutrition?
Sprouts are mini plants in the early growth phase. They are formed from seeds that come to life in a humid and warm environment. Seeds of legumes (green peas, soybeans, lentils, mung beans), brassicas (broccoli, cauliflower), as well as radishes, beets, cress, alfalfa, mustard, clover, sunflower, and oats, are suitable for sprouting.
For the seeds to germinate faster, it is worth soaking them in lukewarm water for a few hours first. Then they need to be placed in a humid environment and wait 4-10 days (radishes and alfalfa sprouts grow the fastest, legumes take the longest).
Fertilizers or even a pot with soil are not needed to obtain sprouts. All you need is water, sunlight, and a suitable, moisture-retaining substrate. It can be lignin, cotton wool, or a sieve. However, it is most convenient to grow sprouts in a sprouted.
Growing sprouts need to be rinsed with water 2-3 times a day, and then stored in the refrigerator after drying.
Are bean sprouts nutrition healthy?
Very! They are rich in vitamins (B group and vitamin K) and minerals (iron, calcium, sulfur, zinc, magnesium, selenium, potassium, lithium, and chromium), more protein than adult plant vegetables, and at the same time few calories. In addition, they are easier to digest because they contain fewer phytates, i.e. anti-nutrients that reduce absorption.
Including sprouts in your daily diet is a great solution for people who have trouble digesting legumes. Sprouted seeds have a milder taste and cause much fewer digestive problems (such as abdominal pain, bloating, and gas).
There are also definitely fewer carbohydrates in sprouts than in seeds and a lot of fiber (up to 200% more than in seeds), thanks to which sprouts are a good option for diabetics and people suffering from insulin resistance, as well as those struggling with overweight and obesity. The high fiber content is also good news for people who suffer from constipation.
Can bean sprouts nutrition hurt?
Unfortunately, this happens. Consumption of sprouts grown or stored in improper conditions may result in food poisoning (vomiting, diarrhea, painful cramps).
It sprouted from one of the professional crops that were the cause of a wave of dangerous food poisoning in Germany years ago. What do sprouted mini-plants have in common with life-threatening and health-threatening poisonings?
It’s about the conditions under which the sprouts grow. Heat and high humidity are also ideal conditions for the development and multiplication of pathogenic bacteria, such as Escherichia coli or Salmonella, as well as fungi, in particular mold, which produces aflatoxins that are harmful to health. The risk of food poisoning also increases when sprouts are stored outside the refrigerator at more than a few degrees Celsius.
To avoid food poisoning, only buy fresh sprouts that are refrigerated. They should be firm and crunchy. Withered and slimy, they are not fresh. When we grow sprouts on our own in a home sprouted or on a sieve, you should ensure that they have access to fresh air, rinse them with clean water 2-3 times a day, and then remove the excess. Grown sprouts should be stored in the fridge (after drying with a paper towel) for no longer than a few days.
Is it better to buy sprouts or grow them?
Growing sprouts at home give you constant access to them and are certainly much cheaper than buying them in the supermarket. In addition, we can grow the sprouts we like best and control the conditions in which they grow.
In online stores, we can easily buy organic seeds intended for germination. Before sowing on the substrate, it is worth rinsing them first, then soaking them for several hours.
The simplest form of sprout cultivation requires only lignin or cotton wool and a flat plate or bowl. It is the cheapest, but it requires regular watering and ensuring that the substrate is not too wet. In addition, in the case of sprouts grown in this way, the roots cannot be eaten (it is impossible to untangle them from cotton wool or lignin).
If you want to eat whole sprouts, it is worth investing in the purchase of even the simplest sprouts. There are many models on the market. It can be a jar with a flattened side (so that you put the jar on it at an angle) and a perforated cap that allows air to enter and excess water to be poured out while rinsing the sprouts, without having to remove the lid.
Other models of sprouts are box-shaped with one or more perforated trays and a lid. The cover reduces the evaporation of water, which allows you to maintain adequate humidity, but it also has ventilation holes through which excess water evaporates, thanks to which we prevent the growth of fungi and bacteria.
Although they are associated with spring and the decoration of the Easter table, they can be successfully grown all year round. Due to the high content of vitamins (C, A, B, K, and PP) and minerals (iron, calcium, and manganese), they are a desirable component of the diet, especially in winter and early spring, during the season of increased incidence of upper respiratory tract infections. A large dose of folic acid makes them supports the absorption of iron, so it is worth recommending them to people prone to anemia. They will also help restore the condition of weakened hair and nails.
Fresh, green broccoli sprouts are much more delicate in flavor than mature broccoli. They contain a large dose of antioxidants and sulforaphane – a substance with anti-cancer activity. They look beautiful on the plate. They are a great addition to sandwiches, salads, salads, and soups.
Green-pink radish sprouts have a slightly spicy taste. They look beautiful on sandwiches, salads, and salads. They contain a lot of vitamins C and A.
Mystyric acid has a beneficial effect on lipid metabolism, and isoflavones may prove effective in alleviating women’s problems associated with menopause.
This is probably the most delicate of sprouts. They contain a lot of calcium, potassium, silicon, sodium, sulfur, and selenium, vitamins: A, B1, B2, B3, B5, B6, B9, C, and E, as well as fiber, chlorophyll, saponins, and flavonoids. They are also a good source of omega-3 and omega-6 fatty acids, which are beneficial for the cardiovascular system.
They are intensely green and very crunchy (they have slightly thicker leaves and stems than most sprouts), and they are also characterized by an interesting aroma. They are a valuable source of antioxidants: lecithin, vitamins B, A, E, and C. We also find in them valuable microelements, such as magnesium, manganese, zinc, iron, iodine, cobalt, selenium, and macroelements: calcium, potassium, phosphorus, sulfur, and silicon.
Mung bean sprouts
The larger and very crunchy Chinese mung bean sprouts are often used as a side dish in Asian cuisine. They are rich in B vitamins and protein. They also contain plant sterols – substances that effectively lower blood cholesterol.
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