When it comes to Vitamin C, many people immediately think of green leafy vegetables, fresh jujubes, sea buckthorn, lemons, kiwis, and other fresh vegetables and fruits. But have you ever thought of bean sprouts? A single bean, falling into water by chance, can grow into a vibrant little sprout without needing any nutrients from the outside, which is enough to show that the nutritional value of bean sprouts is extraordinary. It is said that during World War II, the U.S. Navy accidentally ate damp, sprouted mung beans and, as a result, cured the scurvy that had plagued the entire army for many days. This is because bean sprouts are rich in Vitamin C.
Beans are rich in protein and contain almost no cholesterol. They enjoy the reputation of "plant meat" and "green cow" for their rich lysine and bioflavonoids. They have become an excellent, inexpensive source of high-quality protein, calcium, and trace element zinc for the Chinese people. Beans are the only food that can be compared with animal foods for being high in protein and low in fat. Most of the fatty acids in beans are unsaturated, making them an ideal food for preventing coronary heart disease, high blood pressure, atherosclerosis, and other diseases. Therefore, it is recommended that the public eat more beans and their products.
Many people, especially the elderly, love to eat soybeans and use beans like soybeans and mung beans as their main food, such as mixed with pickled mustard greens or steamed and boiled. It is also common for many people to grind them directly into soy milk for breakfast. In fact, this is not very advisable, as raw beans contain many anti-nutritional factors that people are not familiar with: in addition to containing anti-trypsin factors that inhibit trypsin digestion, they also contain a large amount of phytic acid, which affects the absorption of trace elements such as zinc and iron, as well as the mineral calcium. Therefore, in real life, one can still see anemia, zinc deficiency, and calcium deficiency even after consuming a lot of beans. This is because the anti-nutritional factors in beans make the absorption rate of iron, zinc, and calcium quite low. For example, although soybeans are rich in iron, the absorption rate of iron is only about 3%.
From this, it can be seen that although beans are good, there are rules to how they should be eaten; improper consumption can have the opposite effect. In my research project for my master's degree, which was funded by the National Natural Science Foundation of China in 1988, I found that soaking beans (one part beans to eight parts water) and allowing them to sprout is an excellent way to reduce the phytic acid in beans. The study found that after soybeans sprout, the protein content increases by 18%, the reduced Vitamin C increases by 40% (raw beans contain no Vitamin C), and Vitamin B2, as well as lactate dehydrogenase and superoxide dismutase (SOD), increase significantly. Free amino acids that promote calcium absorption (such as aspartic acid) and total free amino acids also increase markedly. The activity of phytase continuously increases, hydrolyzing phytic acid constantly, causing phytic acid—the main inhibitory factor that hinders calcium absorption—to show a decreasing trend, 40% lower than in soybeans or tofu. The conclusion is that the nutritional value of bean sprouts is best when sprouted for 3-4 days (about 4-5 cm long), which is not as people might imagine that the longer the sprouting time and the longer the sprout, the more nutritious it is. After sprouting, the phytic acid content in bean sprouts is greatly reduced, significantly improving the absorption and utilization of trace elements such as zinc and iron, and the mineral calcium, which can prevent iron-deficiency anemia, zinc deficiency, and calcium deficiency. Moreover, bean sprouts are low in calories, high in fiber, and high in Vitamin C, which can beautify, detoxify, act as an antioxidant, and improve the body's immunity. They also have the effect of clearing cholesterol and fat deposits from the walls of blood vessels and preventing cardiovascular diseases. They can also reduce lactic acid buildup in the body, treat neurasthenia, and eliminate fatigue. Bean sprouts contain riboflavin, making them very suitable for people prone to oral ulcers in the spring. [China Cuisine ]
In daily life, you can apply the theory of traditional Chinese health preservation: "Red beans nourish the heart, soybeans nourish the spleen, mung beans nourish the liver, white beans nourish the lungs, and black beans nourish the kidneys; the five beans nourish the five organs." Soak red beans, soybeans, mung beans, white beans, and black beans separately for three days to allow them to sprout. Then, eat bean sprouts of different colors—red, green, yellow, white, and black—every day. This will greatly benefit your heart, liver, spleen, lungs, and kidneys, and also promote the absorption and utilization of iron and zinc. It is a very healthy dish that supplements calcium, zinc, and iron, and also benefits the brain, improves intelligence, protects the eyes, detoxifies, beautifies, and promotes growth and development. At the same time, keep the following points in mind:
Eating bean sprouts is much better than eating raw beans. When making soy milk, it is also best to soak the beans overnight, and then grind them the next day, which will reduce some of the phytic acid.
When sprouting various beans, pay attention not to let the bean sprouts grow too long; 3-5 cm is appropriate, and the time should be 3-4 days.
Mung bean sprouts are cold in nature. When cooking, you should add a little ginger to neutralize their cold nature, making them very suitable for summer consumption.
When cooking, do not use too much oil and salt; try to maintain their light and refreshing flavor. After the sprouts are put in the wok, stir-fry them quickly and add some vinegar to preserve their moisture, Vitamin B2, and Vitamin C, and to ensure a good texture.
Some bean sprouts may look plump and fresh but have a foul chemical smell and may even contain hormones. Do not buy or eat them lightly. It is best to make your own bean sprouts.
Featured Expert: Xun Xiaolin, Senior Nutritionist at the General Hospital of the Beijing Military Region, Expert Member of the Food and Nutrition Committee of the Chinese Cuisine Association, and Member of the National Ministry of Health Expert Lecture Group.