The Food and Nutrition Department at a South Korean university recently conducted a study on the dietary habits of 63 centenarians, revealing striking similarities in their meals. Their diets consistently included rice, miso soup, and vegetables—especially bean sprouts. Miso soup was typically made with vegetables and tofu, while the sprouts played a central role. Researchers believe that these ingredients contribute significantly to the longevity and overall health of the elderly.
Modern geriatric studies have identified ten foods that are most beneficial for extending lifespan, and among them, soybeans and bean sprouts rank at the top. Mung beans and green bean sprouts also appear high on the list. Surveys from South Korea showed that these long-lived individuals rarely suffer from hypertension, heart disease, or arteriosclerosis. Experts suggest this is due to the high levels of anti-acidic compounds found in bean sprouts, which offer strong anti-aging properties and effective detoxification benefits.
Sprouts, particularly those from soybeans, are considered the most nutritionally dense among all types of sprouts. While soybeans are known as the "king of beans" for their high protein content, they also contain a trypsin inhibitor that can hinder protein absorption and cause bloating. However, when soybeans are sprouted, these issues are largely resolved. The protein utilization rate in sprouted soybeans is about 10% higher than in regular soybeans. Moreover, during the sprouting process, enzymes release more calcium, phosphorus, iron, and zinc.
Studies show that sprouting increases several important nutrients: carotene rises by 1–2 times, vitamin B2 increases by 2–4 times, vitamin B12 becomes 10 times higher, vitamin E doubles, niacin more than doubles, and folic acid also doubles. Additionally, there’s a significant rise in aspartic acid, which helps reduce lactic acid buildup in the body and combat fatigue.
Experts at the Texas State Cancer Institute have noted that chlorophyll in soybean sprouts can break down nitrite amines in the body, potentially reducing the risk of digestive tract cancers like colorectal cancer.
In addition to soybean sprouts, black bean sprouts—often called "watercress"—are also highly valued for their medicinal properties. Known as "King Yao," black beans have been traditionally used for kidney health, diuretic effects, and nourishing yin. Modern research confirms they help lower blood fat and improve vascular health.
Bean sprouts not only offer greater nutritional value than soybeans but are also easier to digest, making them an ideal food choice for the elderly. Their soft fibers make them gentle on the digestive system, ensuring better nutrient absorption and overall well-being.
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