Mung Bean Sprouts - What Are They Good For

Published on: 26/05/2021 | Last Updated: 06/12/2021
Mung Bean Sprouts - What Are They Good For

Mung bean sprouts are very common around the world, but are most commonly used in East Asia. The benefits of consuming them are not small: they increase immunity, support eye and bone health.

Apart from cereals, sprouts can be made from various legumes, but most often from mung beans and soybeans. They are full of fiber and are fat-free, especially those of mung beans.

Mung bean sprouts are very common around the world, but are most commonly used in East Asia. The benefits of consuming them are not small: they increase immunity, support eye and bone health.

Nutritional value of mung bean sprouts

100 grams of mung bean sprouts contain:

  • 31 calories;
  • 6.2 grams of carbohydrates;
  • 3.2 grams of protein;
  • 0.2 grams of fat;
  • 1.9 grams of fiber;
  • 34.3 micrograms of vitamin K;
  • 13.7 milligrams of vitamin C;
  • 63.4 mg program folate;
  • 0.2 milligrams of manganese;
  • 0.2 milligrams of honey;
  • 56.2 milligrams of phosphorus;
  • 21.8 milligrams of magnesium;
  • 155 milligrams of potassium;
  • 0.9 milligrams of iron.

Health benefits from sprout consumption

Reduce anxiety

The high amount of vitamin C in mung bean sprouts helps reduce stress. When you eat foods rich in vitamin C, you will feel calmer and more balanced.

Supports eye health

Folate, which is found in bean sprouts, promotes eye health. The inclusion of foods with folate and vitamin B6 helps to minimize macular degeneration. It is a common eye disease that is common in people over the age of 50 and is one of the main causes of vision impairment. By taking folic acid (folate) and vitamin B6 daily, the risk is significantly reduced. Mung beans have about 80% of the daily requirement of folate, which makes sprouts a great source of the valuable vitamin. 

Strengthens the immune system

Vitamin C plays an important role in strengthening the immune system. Iron, too, helps cells stay strong and fight infections.

Reduces the risk of coronary heart disease

Vitamin K prevents the development of heart disease and is necessary for the process of blood clotting, which helps to suppress the accumulation of calcium in blood vessels.

Builds healthy bones

Studies show that 50% of women and 25% of men suffer from osteoporosis at some point in their lives. The manganese contained in mung bean sprouts is beneficial for building strong bones.

 

Contraindications

Bean sprouts can be contaminated with dangerous bacteria. They grow in a humid and warm environment, which also supports the growth of microorganisms, especially Escherichia coli. This risk lies with all types of sprouts, so the warning is for children and pregnant women, as well as the elderly and those with weak immune systems, to avoid eating sprouts. Heat treatment kills all harmful bacteria, so it is better for children and pregnant women to consume ripe mung beans, it is also very useful.

How to make your own bean sprouts

Soak 1/3 cup of mung bean in water for about 8 hours. Make sure you keep them in a dark place. Use a jar with a hole punched in it, or cover with gauze to allow the contents to "breathe".

After the specified time has elapsed, simply turn the jar upside down to drain off the excess liquid. Then shake it and leave it in the dark again. The next day, wash the beans by pouring water into the jar, then pour it out. Repeat this process for 5 days, although the sprouts will most likely be ready on the fourth day - they should be about 2.5 - 3 cm long. Then store in a tightly closed box in the refrigerator and consume within 3-4 days .

 
More on the topic:
  • What are the health benefits of mung beans
  • Soybean sprouts


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