Bean Sprouts Nutrition and Benefits

Bean sprouts are a popular addition to a variety of dishes across the world. They are tender roots of germinated beans. These seeds are a power house of energy and various kinds of nutrients. They retain their nutritional properties for long, unlike the case of ripe vegetables wherein the benefits decrease over time.

The following values (percent values) are based on a 2000-calorie diet, and for a serving of an ounce (28 g).

Nutrients                     Value
Total Fat                        (0%)
Cholesterol                   (0%)
Sodium 2 mg                (0%)
Total carbohydrate      1 g(0%)
Dietary fiber                 0 g(0%)
Sugars                          0 mg
Protein                           1 g
Vitamin A                    0.6 IU(0%)
Vitamin C                 100 mg(17%)

Nutrients                     Value
Vitamin B1
(Thiamin)                 0.1 mg (7%)

Vitamin B2
(Riboflavin)             0.1 mg (4%)

Vitamin B3
(Niacin)                  0.8 mg (4%)

Vitamin B6
(Pyridoxine)           0.0 mg (1%)

Vitamin B9
(Folate)                13.2 mcg (0%)

Pantothenic
Acid                        0.1 mg (1%)

Nutrients                     Value
Calcium                   5.3 mg (1%)

Iron                          0.2 mg (1%)

Magnesium             6.4 mg (2%)

Phosphorous         10.6 mg (1%)

Zinc                         0.1 mg (1%)

Copper                     0.0 mg(2%)

Manganese              0.1 mg(3%)

Potassium             54.3 mg (2%)

Selenium               0.2 mcg (0%)

• Beans are a rich source of iron, and consuming them will help those who are anemic. Besides helping in the synthesis of hemoglobin, they facilitate absorption of iron from the intestines, as they are rich in vitamin C.
• Being a rich source of fiber, they can prove beneficial in alleviating the symptoms of constipation.

• Their consumption might help in keeping the cholesterol levels in check.
• They are an instant source of energy and other nutrients which boost bodily functions.
• Certain compounds known as phytoestrogens contained in the beans help the body fight the signs of aging such as the loss of elasticity, moisture loss, etc.

• Being rich in proteins, vitamins, and zinc, these can help in keeping the nails and hair in good condition.
• As they have a low glycemic index, they do not pose any threat of increasing the blood sugar level. Moreover the proteins and vitamins found in the beans, would serve as an essential supplement for the restricted diet recommended for diabetes.

Note that it is best to refrigerate them, as they can easily harbor bacteria, due to the moisture and the heat generated during the sprouting process. If the sprouts begin to smell or become dark or slimy, then they must be disposed off.