The Benefits of Sprouts and Microgreens


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It’s a cheap and easy way to add extra nutrients to the diet of some seeds and nuts. They are easy to grow at home and in the ultimate local superfood. Even if you don’t have space for a garden, you can make a jar of sprouts on your kitchen counter!

I have been making different types of sprouts for years and stopped making them for a while, then my doctor recommended broccoli sprouts to help my thyroid. It refreshed my interest in making them, but I was also interested in learning more about them.

What are sprouts?

Sprouting is the process of producing seeds or beans that can be eaten cooked or raw (depending on the type). Sprouts are often added to salads, stir-fry and other dishes.

Most types of nuts, grains and seeds can be easily found at home with minimal equipment (tutorials at the end of this post).

Sprouting makes beans and seeds (and grains) easier to digest and increases the nutritional profile. I explain why in more detail here, but here’s the idea:

Benefits of sprouts

Like plants themselves, different sprouts have different benefits, but some health benefits are common:

Lower anti-nutrients and phytic acid

Ginger helps break down naturally occurring antioxidants found in nuts, grains, and seeds, making them difficult to digest, especially for those who are basic digestion or self-driving. Have matters of affairs.

Anti-nutrients such as phytic acid bind to magnesium, zinc, calcium, and iron, making them difficult to digest. In nature, it serves the purpose of allowing the seeds to pass through the digestive system of an animal and then to grow plants.

It is beneficial for seeds, but not so helpful for those of us who are trying to use the nutrients in our food and drink!

Integration solves this problem by breaking down enzyme inhibitors and lectins. In fact, even a day of soaking and sprouting can result in a loss of 90 or more nutrients.

At the same time, sprouts increase the content of many beneficial nutrients and amino acids by making them more available to the body.

Ever got gas from eating beans? Chances are you won’t notice the problem if you use properly soaked and sprouted beans because of indigestion and gas-breaking compounds that break down.

More beneficial enzymes

It is estimated that sprouts contain 100 times more beneficial enzymes than raw vegetables. Rapidly growing sprouts need enzymes for their own growth and cellular health also benefits us.

Inert enzymes are also an excellent source of inducers that protect against chemical carcinogens.

More vitamins and minerals

Growing up increases the vitamins and minerals in nuts and seeds and increases the absorption of nutrients in these foods. Reconstitution dramatically increases the content of B vitamins, carotene and vitamin C.

Sprouts are considered a good source of (incomplete) protein, antioxidants and minerals. One study found a 10x increase in antioxidants, such as rotin, in just three days of sprouting. Fruiting increases the amino acid content of nuts and seeds, especially some beneficial amino acids such as licorice.

Forms protective compounds

Sprouts contain many compounds that help protect the body. When a person eats spirits, he is basically eating the whole plant and reaping all the benefits of that plant.

Sprouts contain antioxidants and enzymes that support healthy cell regeneration and protect against free radical damage. Different types of sprouts help the body in different ways.

  • Broccoli sprouts contain sulforaphane, a cancer-fighting compound that has been widely studied. Sprouts contain 10-100x more sulforaphane than adult broccoli plants and are therefore often recommended. (Great warning: Sprouts stink!)
  • Sprouts are growing fast and are a good source of vitamins C and K as well as B vitamins. They are also a source of saponins, which are said to help balance cholesterol and the immune system.
  • Most sprouts are a good source of hydrolytic enzymes that help the body absorb food.
  • Triangles are a good source of isoflavones.
  • Sunflower seeds are high in protein, phytosterols, essential fatty acids and fiber.
  • Lentil sprouts are an excellent source of protein and a great way to use lentils.

Leaking vs. soaking

Some tables, beans and seeds are a great way to reduce harmful compounds by adding a certain amount of acidic substances (such as lemon juice).

Spirits are an extension of soaking. The acidic medium is not commonly used, and is followed by a process by which the seed begins to germinate and begin to grow. Some foods, such as beans, should always be soaked before eating, but sprouts are not necessarily needed.

Others, especially seeds and some nuts, benefit from the extra sprouts.

What will happen?

So, need a blanket of fraud? My favorite emerging things are:

The best things to grow

  • Most nuts (except pecans and walnuts)
  • Most grains (if you eat them)
  • Broccoli, pumpkin, sesame, chia, radish, alfalfa, broccoli, red clover, sunflower and most other seeds
  • Most beans – lentils and peanuts are the most common for flowering

Some notes:

  • Red kidney beans should not be sprouted. Because they contain a toxic compound when sprouted. They can be soaked but must be cooked before eating.
  • Some nuts, such as pecans and walnuts, do not drink sprouts and are better to take.
  • Alfala seeds are a controversial plant for germination because they contain cannabinoid, which some sources say is harmful to humans because it can suppress the immune system. (Although this article gives a good explanation of why alfal al sprouts can be perfectly safe.)
  • Chia, hemp, and flax seeds usually do not germinate well, although they can be grown in very precise ways (I suggest growing them as microgreens instead).

Problems with sprouts?

There has been some negative attention from time to time to the ability of bacteria to carry contractile foodborne illness. In the past, they have been linked to the spread of Salmonella and E. coli. So what to eat sprouts? Are too dangerous?

Not so fast

The bacteria that cause the disease are often found on the seeds. Proper preparation and germination methods can help avoid difficulties. It is also possible to find seeds that have been tested for bacteria, which can help reduce the chances of possible bacteria.

Eating sprouts to reduce the chances of getting sick (again, a rare occurrence):

  • Sprout before each use. Wash or disinfect jars or utensils used for
  • Take care to wash hands and any surface near the sprouts.
  • Follow a proper cleaning schedule to minimize the risk.

I can’t confirm this, but one source recommends soaking the sprouts in a solution of lemon juice and water (1 part juice to 6 parts water) for 10-15 minutes because the pH of the lemon juice does not affect the sprouts. Also helps kill germs. .

Bottom line: Sprouts are more likely to cause foodborne illness, but they do have many health benefits. According to statistics, a person is more likely to get sick from eating meat or eggs, but the disease can definitely be caused by sprouts. Do your research and make sure you understand the risks and benefits before using sprouts.

what I do: Personally, I still feel comfortable eating nuts and seeds and eating them regularly. If you are nervous, you can always avoid eating raw sprouts and choose soaked and sprouted beans and beans instead.

Microgreens: A Better Solution?

I have recently experimented with growing microgreens, which are mainly very small edible plants (such as lettuce, radish, beetroot, watercress, spinach, herbs, and greens) when harvested. The size allows it to be met when it is too young

They have many benefits, such as sprouts, but because they usually thrive in the soil in growing conditions, they are not at risk of disease. It can be indoors or outdoors and on seeds that usually germinate as easily as microgreens can be grown and still contain additional nutrients.

NPR report:

The researchers looked at four groups of vitamin C and other phytochemicals in 25 types of microgreens – including vitamin C, vitamin E, and beta-carotene. They found that the leaves of almost all microgreens contain four to six times more nutrients than the mature leaves of the same plant. But they did change – for example, red cabbage was the highest in vitamin C, while green daikon radish had the highest vitamin E in microgreens.

While sprouts grow sprouts and simply in water, microgreens grow in sunlight or growth light soils and have high levels of nutrients. They are also incredibly easy to grow and I grow them in my kitchen with a simple seed tray and light.

As mentioned, some seeds, such as chia and flax, are easier to grow as microgreens than sprouts.

Watch this tutorial on how to grow sprouts and microgreens in your own kitchen.

This article was reviewed by Madiha Saeed, MD, Medically Certified Family Physician. As always, this is not personal medical advice and we recommend that you talk to your doctor.

Ever sprouted? What’s going on in your kitchen?

Sources:

  • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3899625/
  • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC23369/
  • https://www.nature.com/articles/165765b0
  • https://pubmed.ncbi.nlm.nih.gov/2692609/
  • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3550828/
  • https://pubmed.ncbi.nlm.nih.gov/7971791/
  • https://pubmed.ncbi.nlm.nih.gov/23902242/



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