Bean sprouts is a vegetable that still young and protected from sunlight. Generally derived from green beans and are often presented in the diet of East Asia. Fresh bean sprouts are very rich in vitamin E, and a menu which is highly recommended for consumption. Benefits of bean sprouts found in its nutritional content. Bean sprouts are used in a variety of food, it will contribute vitamins and minerals that good for the body developing. Its vitamin such as vitamin E, vitamin C and vitamin K, and high protein and folic acid.
Nutrition Facts Of Bean Sprouts
Most of us didn’t know that every 104g (standart serving size) of bean sprouts contains about 31 calories. This is really good news for people with diet programs, because that amount of calories is totally free from fat and alcohol. The source of calories is just from carbohydrate (about 19g or 79.5 kJ) and Proteins (about 12g or 50.2 kJ). Much far, beans sprouts contain 0% of fat and cholesterol, 3g proteins, and 6g total Carbohydrate, that stand up from 2g dietary fiber and 4g sugars.
That nutritions fill up about 2% percent of daily values based on a 2000 calorie diet. Your values maybe higher or lower, depending on your calorie needs.
Health Benefits Of Bean Sprouts
The good nutrients in bean sprouts are useful for:
1. Improve the male fertility
Bean sprouts are rich in protein, amino acids, vitamins and minerals, so it can to be the food that can increase the male fertility. Vitamin E makes men more mighty. Bean sprouts also have antioxidants that can to increasing the male fertility and boost men vitality. The protein contained in bean sprouts is 19% higher than the protein contained in beans, this is because during the germination process occurs formation of essential amino acids.
2. Improve the immune system
Bean sprouts have discovered several compounds that useful for health, one of them is a saponin. It is believed to boost immune system or resistance to our body, by stimulating interferon and lymphocytes. In addition, vitamin C is in touge also has a function to keep our immune system in order to keep fit in living their daily activities and accelerate the process of cell regeneration or healing.
3. Improve the vitamin In Our Body
When in our body, Bean sprouts can increase the content of vitamin A, B complex, C, and E. The vitamin in grains, nuts, or beans increased by up to 20 times the original value in just a few days while in growing. Research shows that during sprouts growing increase of up to 285 percent of vitamin B1, vitamin B2 up to 515 percent, and niacin up to 256 percent.
4. The digestive system
If you always bloated every meal of beans, maybe you are one who is sensitive to oligosaccharides. To get the nutrition without bloating legumes, sprouts may be one of them because it is alkaline.
Lots of fiber and water to encourage drainage of waste in the colon to avoid cancer seedlings grow. The beans that have been through the process it will describe 90 percent of oligosaccharide chains of simple carbohydrates. Because it contains a lot of fiber and water, bean sprouts help drain feces in the colon. This is the power of doubles bean sprouts in the fight against cancer.
By pushing the dirt left colon, no toxic substances in the dirt that can be absorbed by the body. This is to prevent the deposition of toxic substances, stimulates the blossoming of the seeds of cancer.
5. Lose weight
The fiber in fruits and vegetables can help body to lose weight. Fiber is one of the many excellent nutrient for preventing cholesterol in the blood. By consuming foods that contain a lot of fiber, then you can lose weight significantly. One bowl of green bean sprouts, contains only 0.11 grams of fat, therefore the sprouts are a good food source for weight loss.
6. Prevent Anemia
Bean sprouts contains folic acid which is good for producing amino acids and red blood cells. Production of red blood cells are very stable and help prevent anemia or lack of red blood cells.
7. For heart health
The highest content of green beans that usually “Potassium” good for heart health. The mineral potassium, posatium, mineral for heart health, if lack of “potassium” we will usually limp and lackluster.
8. Prevent cancer
Bean sprouts are rich in anti-cancer compounds. Consuming sprouts regularly can help women to avoid breast cancer. Genistin (anti-cancer) compounds will work more effectively when it has been shaped seed sprouts and will suppress cancer. At that time, genistin will stopping the food for cancer cells so they will die.
9. Prevent osteoporosis
Natural estrogen in the bean sprouts will work like an artificial estrogen. However, an excess of natural estrogen has no negative effects. So estrogen in bean sprouts can easily increase the thickness of the bone, bone structure and to stop the rot.
10 & 11 Benefits to the skin
Bean sprouts have more vitamins than the shape of the seeds. During germination, levels of vitamin B increased 2.5 to 3 fold. And too Increased thiamin, riboflavin, niacin, pyridoxine, biotin and vitamin E during the germination process. The content of vitamin E, an increase of 24-230 mg per 100 grams of dry beans into 117-662 mg per 100 grams of sprouts.
Vitamin E’s function repair, maintain circulatory system, preventing the buildup in blood vessels. Vitamin E in Bean sprouts useful for:
- Slow the aging process, as antioxidants and prevent cancer and heart disease. Including antioxidants, slowing the aging process.
- Increases the formation of skin cells. In general, the entire portion of the body part helped. If the blood circulation smoothly everything would go well.
12 & 13 For hair and nails
Nutritional deficiency can causes Hair and nail damage, especially zinc, vitamins and proteins deficiencies. Bean sprouts are loaded with nutrients that are needed to improve the health of hair and nails.
13 To 25. Other benefits
Natural estrogen found in sprouts useful for:
- Can increase bone formation and density, as well as prevent brittle bones (osteoporosis).
- Premenstrual syndrome,
- Complaints of hot flashes,
- Premenopausal and menopausal disorders.
Bean sprouts antioxidant content useful for:
- Improve blood circulation and prevent the occurrence of disease contributing factors.
Vitamin E in the beauty is useful for:
- Rejuvenate and soften the skin,
- eliminating the black stains on the face,
- cure acne,
- nourish hair and body slimming,
- prevent cancer and healthy skin.
Vitamin E is an antioxidant that can protect cells from free radical attack. If we consume these vitamins, the skin will automatically be brighter and more radiant. Based bean sprouts are also believed rich in protein, which is a major and essential protein is great for skin replacement.
The cells are damaged and require replacement urgently need protein. All kinds of legumes, such as green beans can be eaten skin due to the high fiber. If we eat the green beans with the skin, fat in the intestine will be automatically bound by the fiber that is not absorbed. Automatic if we reduced fat becomes smoother skin, and acne is not easy. But all the fiber can reduce fat helps metabolize sugar and cholesterol.
How to Cook the Bean Sprouts
There are two advice if you will consume the bean sprouts:
- Some experts said that better bean sprouts eaten raw, when the nutrients are still not much damaged. When cooked, ideally bean sprouts sauteed or steamed briefly, do not stay long.
- 2. The argue that said if the bean sprouts should be cooked before consumption. Because there is the possibility of E-coli bacteria that may contaminate bean sprouts.
Nonetheless, it is suggested that bean sprouts are not cooked too long and must be consumed immediately after cooking to prevent decreasing levels of nutrients. If the bean sprouts should be boiled, for example to make a soup, bean sprouts do not enter into the pot from the beginning. Add the bean sprouts to the pan a few minutes before the flame is extinguished and the food was served. Thus, vitamin C and enzymes are broken estimated that only about 20%. If boiled in the long term, the nutrients damage may reach at least 60%.
The bad effects of Bean Sprouts
Although bean sprouts are natural foods that contain good nutrient, but there are always questions: what is bad effects of bean sprouts for our health? If we are eating bean sprouts is not in the proper manner, it is possible can causes the problems for our body.
- You must clean and wash the bean sprouts before cook. This is to prevent the bacteria in the bean sprouts who make we are sick after eating it.
- If you are allergic, you must stopping to eat bean sprouts.
- Sometimes, make your immune system down and
- making youreself susceptible to various infections.
Sometimes the seeds are still young is difficult to digest and will cause digestive problems. Sometimes there is also a poison L-canavanine as found in alfalfa bean sprouts. So, becarefull if you are like the bean spouts. And how about you, guys? I hope this information can be useful for you. Stay healthy!