How to grow mung bean sprouts

Dr. Axe on Facebook 40 Dr. Axe on Twitter 0 Dr. Axe on Instagram Dr. Axe on Google Plus Dr. Axe on Youtube Dr. Axe on Pintrest 29 tóm tắt on e-mail Print Article

Bean sprouts are exactly what they sound like — literally sprouts that come from beans — and while sprouting can be done using just about any bean, the most common bean sprouts usually come from mung beans & soybeans. They’re filled with fiber and virtually fat-free, especially the mung bean version, which is why they’re a filling, healthy option.

Bạn đang xem: How to grow mung bean sprouts

Bean sprouts are very common just about everywhere, but Eastern Asia loves to lớn put them in many dishes — & for good reason. Bean sprouts benefits include boosting eye health, bone health, the immune system and more. Let’s take a look at how.

Health Benefits of Bean Sprouts

1. May Reduce Anxiety Caused By Stress

Fourteen studies were conducted using various vitamins and minerals, one of which was vi-ta-min C, lớn determine if they can help reduce stress, anxiety & even depression in women. The research, compiled by the Joanna Briggs Institute at the University of Adelaide in Australia, shows that vi-ta-min C is effective in reducing anxiety in response to găng that women may feel. (1)

About 60 percent of women are likely to suffer from anxiety at some point in their lives, and this affects men too. Being deficient in vitamin C may cause problems with the production of important neurotransmitters in the brain that have a direct effect on mood & sleep. Ensuring that you have plenty of vi-ta-min C can not only stave off the common cold, but it may help you have a more calm disposition while getting more rest, which is why you should eat vitamin C foods lượt thích bean sprouts. (2)

Further evidence verifies the stress-relieving potential of mung sprouts. The bioflavonoids present help protect against stress, while research published in Food & Function found that kidney bean sprout consumption increased melatonin levels in rats, the hooc môn that regulates the sleep-wake cycle và improves mood. (3, 4)

2. Help Maintain Good Eyes

Since folate is found in bean sprouts, it’s possible that these sprouts can offer help khổng lồ the eyes. A clinical trial published in the Archives of Internal Medicine was conducted with the goal of reporting information about age-related macular degeneration (AMD) and how it may be minimized by including folic acid, vi-ta-min B6 & vitamin B12 in your diet.

AMD is a common eye condition usually found in people 50 & older resulting in the No. 1 cause of vision for that age group. What happens is that it causes damage khổng lồ the macula, which is a small spot near the center of the retina that gives us sharp vision and objects directly in front of us. Through daily supplementation of folic acid, B6 and B12, the study shows that AMD may be greatly reduced. (5)

3. Tư vấn the Immune System

While we know that vitamin C plays a role in supporting the immune system, so does iron. One cup of raw mung bean sprouts offers quite a bit of iron men và women need khổng lồ maintain a healthy body. Iron helps our cells stay strong & void of infection. Studies have been conducted showing the importance of iron due to its ability khổng lồ help kill off damaging pathogens. (6)

4. Reduce Risk of Coronary Heart Disease

According lớn a report published by the American Society for Nutrition, vitamin K may help reduce the onset of heart disease. Vi-ta-min K is required for the process of blood clotting, helping inhibit the buildup of calcium in blood vessels. This may lower the risk of cardiovascular disease.

The study reports that coronary artery calcification (CAC) is a symptom of cardiovascular disease. However, vi-ta-min K may help minimize its progression. There was a 6 percent decrease of CAC in those who were supplemented during the trial. (7, 8)

5. Build Strong Bones

Studies show that as many as 50 percent of women & 25 percent of men over the age of 50 will break a bone due to osteoporosis at some point in their lives. Manganese, found in bean sprouts, is beneficial in building strong bones. Manganese when combined with calcium, vi-ta-min D, magnesium, zinc, copper & boron has shown to lớn improve bone mass in women — therefore, reducing the risk of osteoporosis.


Nutrition Facts

On cup (104 grams) of sprouted mung beans contains about: (9)

31 calories6.2 grams carbohydrates3.2 grams protein0.2 gram fat1.9 grams fiber34.3 micrograms vitamin K (43 percent DV)13.7 milligrams vi-ta-min C (23 percent DV)63.4 micrograms folate (16 percent DV)0.2 milligram manganese (10 percent DV)0.1 milligram riboflavin (8 percent DV)0.1 milligram thiamine (6 percent DV)56.2 milligrams phosphorus (6 percent DV)0.1 milligram vi-ta-min B6 (5 percent DV)0.9 milligram iron (5 percent DV)21.8 milligrams magnesium (5 percent DV)0.8 milligram niacin (4 percent DV)155 milligrams potassium (4 percent DV)

How lớn Make Bean Sprouts at Home

The mung bean sprout, also called sukjunamul in Korea, is made from the greenish-capped mung beans, while the soybean sprout is made from yellow, larger grained soybean. The sprout of the the mung bean is crisp with a nutty taste and is often used in stir-fries as well as raw in salads and layered in sandwiches. Interestingly, mung bean sprouts, lượt thích all sprouts, are known khổng lồ go bad very quickly. This name was used historically as a reference to lớn a scholar, Sin Sukju, who betrayed members of his kingdom, and due lớn his unethical actions, he earned the name mung bean sprouts. (10)

The soybean sprout is also known as kongnamul. It easily grows, lượt thích the mung bean, by placing the soybeans in the shade và watering them until the roots grow long. Soybean sprouts are most popular in Korea. Records indicate that soybean sprouts have been eaten since the Three Kingdoms of Korea, which was from 57 BC khổng lồ 668 AD, and later used khổng lồ feed starving soldiers. (11)

There are many ways to lớn accomplish sprouting at home, but it’s easy as long as you have a bit of patience.

Here is a quick reference khổng lồ sprouting:

Soak ⅓ cup of beans for each quart of sprouts you would lượt thích to yield in water for about eight hours. Make sure to keep them in a dark place. Mung beans are my choice, but you can try others if you would like. I prefer to lớn soak them in a wide-mouth jar with a lid (poke a few holes in the lid) that allows for drainage & for the heat lớn escape as the beans sprout.

Xem thêm: Tour Hội An Cù Lao Chàm Kết Hợp Tham Qua Hội An, Tour Đà Nẵng Cù Lao Chàm Kết Hợp Tham Qua Hội An

After they’ve soaked, simply turn the jar upside down over the sink, allowing the water to drain. Then, turn the jar on its side, shaking the beans lớn more evenly distribute them và store in a dark place lượt thích a cabinet. On day two, rinse the beans & sprouts (you will likely start the see sprouts at this point). Continue this process for up lớn five days; however, the sprouts will likely be ready to lớn use on day four as they should be about an inch long at that point.

Once they’ve reached the point of maturity you desire, rinse them in cold water, removing the seed coats, roots and any other residue. It’s best to eat them soon, as they can spoil easily, but you can store them in the refrigerator for a few days. Try them on sandwiches, salads or enjoy the Korean-inspired recipe below.


Korean-Inspired Mung Bean Sprouts & Spinach Sauté


1 cup mung bean sprouts3 cups organic fresh spinach1 teaspoon whole sesame seeds1/2 teaspoon sesame oil2 cloves garlic1/2 teaspoon chili powder¼ teaspoon chili flakes1 garlic clove, minced1 green onion, finely chopped¼ teaspoon molasses2 tablespoons rice vinegarSalt và pepper to lớn taste


Bring a pot of water to boil. địa chỉ cửa hàng some salt & toss in the spinach và mung bean sprouts for about 10 seconds — just enough khổng lồ blanch them. Using a colander, drain và rinse under cold water several times. Then, carefully pressed out any remaining water using a paper towel. Place the spinach và bean sprouts in a mixing bowl. Mix aside.Add the dressing to the spinach và mung bean sprouts.Add the finely chopped green onion (save a little for garnish), và gently toss to blend.Season with salt & pepper khổng lồ taste. Garnish with green onion.You can serve this delicious salad at room temperature or chilled. It’s best lớn enjoy it within one khổng lồ two hours of preparation.

You can also try my Grilled Burgers và Vegetables Recipe and Pho Recipe, both of which utilize bean sprouts.

Risks và Side Effects

Bean sprouts have potential for contamination. They thrive & do their best sprouting in a warm, humid environment. This fosters the growth of bacteria.

About 30 outbreaks of salmonella & E. Coli related to sprouts have occurred in the United States since 1996, according khổng lồ the U.S. Department of Health và Human Services — however, it’s not a frequent occurrence & could be caused by other types of sprouts as well as bean sprouts. Regardless, it’s probably best for children lớn avoid them as well as pregnant women, elderly and those with weak immune systems. If you have concerns, cooking them should kill any harmful bacteria. (12)

Final Thoughts

Bean sprouts are a delicious addition khổng lồ your diet. Enjoy them on just about any salad or sandwich, or try them with your next pho dish. They’re nearly free of fat, contain some fiber và offer a good bit of nutritional value. In addition, research has shown bean sprouts may reduce anxiety caused by stress, help maintain good eyes, support the immune system, reduce the risk of heart disease and build strong bones.

Just remember to make sure they’re fresh & store them in the fridge. Better yet, eat them the within a day or two of purchasing. If you question how fresh they are, wait until your next visit to lớn the store. You can also ask the produce department where they came from if you feel you need more information.