calories and micronutrients Lentil sprouts contain all three nutrient groups: proteins, fats and carbohydrates. One serving (1/2 cup) of lentil sprouts contains 3,5 g of protein, 7,5 g of carbohydrates and 0,25 g of fat. Proteins are needed to maintain the health of the skeletal system, skin and hair. Fats and carbohydrates are the primary source of energy for cells. If you’re counting calories, you’ll be pleasantly surprised that a serving of lentil sprouts has only 41 calories, while a serving of boiled lentils has 115 calories. Zinc and copper Lentil sprouts are a good source of zinc and copper. Zinc regulates the activity of enzymes, and also plays an important role in protein synthesis, hormone production and protects skin cells from the effects of free radicals. Copper is responsible for the health of the nervous system, connective tissues and the state of the blood. One serving of lentil sprouts contains 136 micrograms of copper (which is 15% of the daily intake of copper for adults) and 0,6 micrograms of zinc (8% of the daily intake of zinc for men and 6% for women). Vitamin C Thanks to sprouting, the content of vitamin C in lentils is doubled (3 mg and 6,5 mg, respectively). Vitamin C helps the body produce chemicals needed for normal brain function, supports the immune system, and facilitates the absorption of iron from food. According to scientists, a diet rich in vitamin C may reduce the risk of certain types of cancer. One serving of lentil sprouts contains 9% of the recommended daily intake of vitamin C for women and 7% for men. However, a serving of sprouted lentils contains significantly less iron than regular grains (1,3 mg and 3 mg, respectively) and potassium (124 mg and 365 mg, respectively). You can make up for the lack of iron by mixing lentil sprouts with tofu, raisins or prunes. And sunflower seeds and tomatoes will enrich dishes with sprouted lentils with potassium. How to sprout lentils: 1) Rinse the lentils thoroughly in a colander under running water and lay out in a thin layer on a tray. Fill with water so that the water covers the grains, and leave for a day. 2) The next day, drain the water, rinse the lentils, put on the same dish, lightly sprinkle with water and cover with several layers of gauze folded. It is very important that the lentils “breathe”. In this state, leave the lentils for another day. An important point: periodically check the lentils and sprinkle with water – the grains should not dry out. If you want more sprouts, germinate the seeds for a couple more days. Source: healthyliving.azcentral.com Translation: Lakshmi
2022-11-11