Whether bean sprouts supplement more calcium than fish depends on the way of eating and the body's ability to absorb calcium from each food source.
100g of raw bean sprouts contain about 13mg of calcium, much lower than fish such as sardines (382mg/100g) or salmon (26mg/100g).
However, a study published in the Journal of Agricultural and Food Chemistry showed that during the sprouting process, the amount of phytate - a calcium absorption inhibitor in beans - decreased significantly. Thanks to that, the rate of calcium absorption from bean sprouts can be significantly higher than from unripe beans or some types of fish with many competitive absorption substances.
The World Health Organization's nutritional guidelines also emphasize: The ability to absorb minerals, especially calcium, depends not only on absolute content but also on actual absorption rate. This means that, in terms of absorption, 100mg of calcium from bean sprouts can be as effective as or higher than calcium from fish, if bean sprouts are eaten properly.
How to eat bean sprouts to optimize calcium absorption
The answer is to eat raw, fresh, newly sprouted bean sprouts for 2-3 days, when the phytase content reaches high levels. In addition, combining bean sprouts with foods rich in vitamin D such as eggs or light sun exposure after meals will help increase the ability to absorb calcium.
Avoid cooking beans too thoroughly, because high temperatures can destroy vitamin C - a factor that supports calcium absorption.
Although bean sprouts do not contain high calcium content like fish, if eaten properly, bean sprouts can become an effective source of calcium, especially for vegetarians or non-vehicle consumers.
