Contents
In this article you will learn, among others:
- What nutritional values do sprouts have?
- Are the sprouts healthy?
- Which sprouts are the best?
- How to grow sprouts?
- How to store sprouts?
- How to eat sprouts?
What nutritional values do sprouts have?
Sprouts are often called the “food of life”. They are rich in protein, valuable minerals and vitamins, because the plant concentrates the best in the seeds. At the moment of germination, enzymes are activated that break down proteins and carbohydrates, making them even better absorbed by the body. The sprouts also contain dietary fiber, enzymes supporting the absorption of trace elements, saponins, flavonoids, substances that activate digestive enzymes and omega-3 fatty acids. They are much better digestible than those contained in the seeds from which the sprouts grow.
Are the sprouts healthy?
Due to the high content of antioxidants, the sprouts support the work of the heart and delay the aging process. They can be used in the prevention and treatment of diseases of the nervous and circulatory system, atherosclerosis, obesity as well as digestive system ailments.
Which sprouts are the best?
Broccoli sprouts (30 kcal / 100g) They contain 30 times higher dose of antioxidants compared to ripe broccoli. They have an immunomodulating and anti-cancer effect thanks to the sulforaphane they contain, and the best properties have small, three-day-old sprouts.
Pea sprouts (31 kcal / 100g) They are sweet and crispy. They contain a lot of iron, micronutrients and vitamins A and C. Their regular consumption strengthens the body’s immunity, facilitates digestion and can improve memory.
Cress sprouts (32 kcal / 100g) It is also called pepper because of its characteristic spicy taste, and on the tables of guests most often on the occasion of Easter. Due to the high content of vitamin C, PP, magnesium, calcium and potassium, it is worth taking it more than once a year. Cress also has a positive effect on the digestive process and regulates the functioning of the thyroid gland due to the high content of iodine.
Alfalfa sprouts (50 kcal / 100g) In Arab culture, they were called Alf-al-Fa, that is, the father of all food. They are a rich source of vitamin B12, iron and all the essential amino acids that the body needs. It has been shown that the canvanine contained in alfalfa sprouts is important in the prevention of colon and pancreatic cancers, while lecithin improves memory and concentration.
Radish sprouts (52kcal / 100g) They are rich in vitamin C and sulfur, which has a beneficial effect on the condition of the skin, hair and nails. Studies have shown that they have the strongest properties of extinguishing free radicals, due to the phenols they contain.
Mung bean sprouts (85 kcal / 100g) They are a source of much more digestible protein compared to the seeds of whole beans. In studies, mung bean sprout juice showed a supporting effect on detoxification of the body.
Sunflower sprouts (120 kcal / 100g) They contain calcium, phosphorus and iron. They also improve metabolism and facilitate the digestion of carbohydrates in the body. The beneficial effect of consuming sunflower sprouts on the condition of the skin and alleviating acne lesions has been shown. It is best to eat the smallest ones, with a juicy green color.
Soybean sprouts (140 kcal / 100g) They are rich in iron, phosphorus and magnesium as well as vitamins C and B1. It is best to eat them slightly choked in water or steamed, thanks to which the substances contained in them will be better absorbed. Due to the high content of endocrine-regulating phytoestrogens, they are recommended for menopausal women.
Lentil sprouts (157 kcal / 100g) They provide folic acid, which is why they are recommended for pregnant women and people with anemia. In addition, they contain a large dose of vitamin C, so they have a positive effect on the body’s immunity. So far, much research has been done on their beneficial effects in the treatment of diabetes, atherosclerosis and gallstone disease.
How to grow sprouts?
Growing sprouts is not demanding and even if we do not have a special germinator, you can grow them, for example, in a jar. Pour a handful of seeds into it, pour lukewarm water and cover the top of the jar tightly with gauze. After a few hours, the water should be poured out, and the jar should be placed on a plate with the bottom slightly slanted, so that the water can run out. Sprouts need a lot of light and fresh water, so they should be rinsed frequently. The seeds must be slightly moist all the time, but not flooded, because if they are in the water they will rot. The temperature favorable for breeding is about 20-22oC.
Growing in a germinator allows you to grow several species at the same time. There are many types of containers available in stores, consisting of 2-3 overlapping trays, a water tank and lids. The trays with sprouts should be rinsed separately 2-3 times a day and excess water should be drained. The sprouting device through the transparent walls ensures even light access.
How to store sprouts?
Ready-to-eat sprouts should be dried and stored in the refrigerator for a maximum of 2-3 days. They lose many beneficial substances with each additional day. So it is better to prepare smaller portions of sprouts regularly so that you can always enjoy their freshness. Sprouts should not be kept in foil as they may become moldy. However, it is worth remembering that on some species, e.g. radish sprouts, side roots resembling white mold appear. If the sprouts do not have an unpleasant odor and the fuzz is only at the roots, then there is no need to worry.
How to eat sprouts?
All types of sprouts are suitable as an addition to salads, sandwiches and cocktails. In stores, you can also find those intended to be prepared warm, in a pan (stir-fry). Below are ideas for using the “health treasure” in your daily diet:
Expressive cocktail with radish sprouts • a handful of radish sprouts • a handful of spinach leaves • the juice of 1 lemon • ¾ glass of water • a few parsley leaves Place all ingredients in a blender and blend until smooth.
Whole grain croutons with sprouts and salmon • 2 slices of whole grain bread • 1 clove of garlic • ½ a green cucumber • a handful of broccoli sprouts • 2 slices of smoked salmon Rub the bread with garlic and bake it in the toaster. Place the slices of salmon, cucumber and sprouts on the toast.
Literatura:
1. Druzynska B. et al .: The content of selected bioactive ingredients and their antiradical activity in seed sprouts; Problem Journals of the Progress of Agricultural Sciences 2015 2. Świeca M. et al .: Broccoli sprouts as a source of potentially bioavailable antioxidants; Bromat.Chem. Toxicol. 2012 3. Lewicki P.: Seed sprouts as a source of valuable nutrients; Food Science. Technology. Quality 2010 4. Davidson RK. i wsp: Sulforaphane represses matrix-degrading proteases and protects cartilage from destruction in vitro and in vivo; Arthritis Rheum. 2013
Main photo comes from www.pixabay.pl
Do you like sprouts? Which sprouts do you like the most? What to add sprouts to? What to eat sprouts with? Let me know in the comments!