Sprouts — Superfoods with Impressive Health Benefits
Since ancient times the Chinese advised the consumption of sprouts as superfoods with impressive health benefits to living for more than 100 years. And it was not a question of living for many years but of living with quality and free from disease. The first Chinese pharmacopeia of the 2nd century already mentions sprouted soybeans.
Neideh, Egyptian bread made from sprouted and cooked wheat, with added flour, is mentioned by a Baghdad physician around 1200.
Sprouted grains make up the bulk of the Huns’ diet, a people of northern Pakistan famous for good health and longevity.
During his long voyages, Captain Cook’s crew protected or cured themselves of scurvy with a cocktail prepared with one part sprouted barley, three parts boiling water, and honey.
Features of Sprouts
Germination is the phenomenon by which the plant sprouts from the germ. When a seed of any cereal, vegetable or legume has enough water, oxygen, nutrients, and heat, it germinates.
Sprouts are living, fresh foods with large amounts of enzymes, minerals, trace elements, and vitamins.
It is highly recommended for our physical and mental health to eat foods as alive as possible in our daily diet. Therefore, a good part of our diet should be based on raw foods.
Sprouted foods are the maximum exponent of the raw and healthy diet. They are one of the few foods that can be eaten while still alive, which significantly increases their nutritional value.
It is possible to germinate almost any seed such as legumes, vegetables, or cereals. And a large number of sprouts can be grown at home; as many as there are edible food seeds on our planet.
The sprouts most valued for their tenderness and good taste are those of legumes such as kidney beans, chickpeas, mung beans, cowpeas, soybeans, lentils, or peas; of cereals such as wheat, corn or rice; also of vegetables and nuts such as watercress, lettuce, broccoli, radish, pumpkin, sunflower, flax or sesame.
All the plants, in this case, the edible ones, in their process of germination, possess a tremendous regenerative and revitalizing power. That is why they are excellent for keeping or recovering health, as they purify the organism of various harmful elements.
It should also be noted that normal plant tissues contain about 90% water, while seeds have only 5-18%.
The Germination Process
During the seed’s germination, the intense transformation of its reserves for growth occurs, multiplying the amount of vitamins and enzymes by 3 to 12 times, depending on the type of seed.
Seeds germinate at room temperature, and the hotter they are, the faster they grow. For example, the soybean grows 2 inches at 68° in one week, while at 77°, it takes only four days.
Sprouts are an Accesible and Nutritious Food
Sprouts are an easy and inexpensive way to eat healthily. They are a natural source of vitamins and other nutrients, providing the body with all the vital energy inherent in the new living organism.
They have superior nutritional properties to their adult versions. Their content of vitamins, minerals, oligo-elements, and enzymes can be multiplied many times during germination.
Their harvest cycle is only one week, and their yield is very high. These foods are available at any time of the year, which allows us to incorporate them permanently into our family’s daily diet.
Sprouted seeds can be stored in a closed container in the refrigerator until consumption. They should not be stored any longer if you want to fully enjoy their enormous vitamin, enzyme, and mineral potential.
Nutritional Properties of the Different Sprout Types
The nutritional properties of the sprouts are very high. Ideally, they should be eaten raw to avoid the degradation of vitamins and enzymes. Still, the skin of some legumes and cereals is hard, and in these cases, they can be cooked at a low temperature, below 105°, or scalded with hot water at 210° for a few seconds, to make them more suitable for digestion.
The chickpea is rich in carbohydrates, proteins, vitamins C, E, and minerals such as iron, calcium, magnesium, and potassium. It regulates blood cholesterol and has properties similar to those of insulin.
It is especially recommended in coronary diseases to increase blood flow, improve mental fatigue, and the processes of poor muscle flexibility. This sprout does not produce gas during digestion, as happens with dried chickpeas.
The bean is rich in vitamins: B1, B2, B3, B12, E, A, C, as well as minerals such as iron, calcium, potassium, magnesium, and phosphorus. Its sprouts are especially recommended for reducing cholesterol and purifying the blood.
The lentil, in general, contains a lot of fiber, vitamins: A, B1, B2, B3, B12, C, and E. It also has minerals such as potassium, calcium, and phosphorus. Its sprouts are highly recommended in processes of arteriosclerosis and blood cleansing, as they contain iron in important quantities.
Brown rice sprouts are rich in vitamin B, phosphorus, potassium, magnesium, sodium, calcium and silicon, and help preserve bones and teeth.
Soy or pea sprouts, with 27% protein, are comparable in percentage to meat, milk, and eggs, but without saturated fat.
Broccoli sprouts contain sulforaphane, a valuable element to prevent cancer, in a proportion greater than 40% compared to when this vegetable is consumed in its adult form.
The taste of mustard sprouts is more authentic when compared to commercially available mustard. Therefore, many people prefer to use them to season their dishes more naturally.
Health Benefits of Sprouts
These pure nutrients promote detoxification and purification processes, strengthen the immune system, combat the action of free radicals, stimulate the secretion of the pancreas, ease digestion by activating the processes of regeneration and deflation of the digestive system, and the entire body in general.
They improve intestinal function and strengthen the intestinal flora, reduce cholesterol levels, and are great contributors to the metabolism due to their restorative action.
They help to maintain the elasticity of the arteries and the vitality of the glandular system. They delay aging because their components allow the body’s cells, including those of the brain, to remain young and vital for much longer.
Sprouts, especially from legumes, provide the body with complete proteins, which are then transformed into the eight essential amino acids.
Vitamin C is one of the substances that is most increased by the effect of germination. Sprouts of lentils, chickpeas, and beans are excellent sources of this vitamin.
Pea sprouts also provide reasonable amounts of beta carotenes, which are essential for growth, development, good eyesight, and the reproductive system.
Thiamine or vitamin B1, riboflavin or vitamin B2, and niacin or vitamin B3 are abundant in sesame seeds. They contribute to the proper functioning of the nervous system, nourish the brain, and provide calcium in abundance.
The chlorophyll in the sprouts is absorbed directly into the blood and activates the metabolism of the cells. It improves their defenses and resistance to various aggressions and supplies a means of cellular regeneration.
Chlorophyll also enhances the natural healing processes, purifies the blood, fights infections, and balances the acid-base ratio of the body.
Sprouts can and should be used in weight-loss diets, as they all contain very low caloric intake.
It is better to eat them whole and chew them so that their nutrients are preserved as much as possible. Although sprout smoothies are also very nutritious, the only condition is to drink them immediately.
If they are going to be cooked, they should be prepared for as short a time as possible. However, it must be emphasized that their most significant benefits are obtained by eating them raw.
To make them even more nutritious, sprouts can be combined with wholemeal bread, vegetables, and dressed with virgin olive oil or lemon juice.
Healthy and Nutritious Sprout Recipes
Sprout Chop Suey
1/2 cup of the sprout of your choice
3 celery sticks
1 red pepper
1 teaspoon of grated ginger
2 garlic cloves
1 teaspoon of chopped cilantro
2 tablespoons of virgin olive oil
1 teaspoon of sesame oil
1 tablespoon of soy sauce
- Wash all vegetables and sprouts thoroughly.
- Cut the carrots, celery, and pepper into thin strips and set aside.
- Chop the garlic, onion, and cilantro.
- Heat the virgin olive oil in a frying pan or wok over medium-high heat.
- Sauté the carrots first.
- Stir quickly and add the garlic, celery, onion, pepper, and grated ginger.
- Stir and add the soy sauce and sesame oil.
- Finally, add the sprouts of your choice for a few seconds.
- Add the cilantro and adjust the seasoning with salt if necessary.
- Stir for a few more seconds until all the ingredients are well mixed. And ready to serve.
2 cups of the sprout of your choice
2 tablespoons of chopped roasted peanuts
1 tablespoon of virgin olive oil
1 cup of chopped onion
1/2 cup sliced red pepper
2 teaspoons curry powder
1 teaspoon of soy sauce
1/2 cup chicken broth
1/4 teaspoon pepper
1 tablespoon of cornstarch
- Heat one tablespoon of olive oil in a large skillet or wok.
- Stir fry the onion, garlic, and pepper.
- Add curry, soy sauce, chicken broth, chopped roasted peanuts, pepper, and sprouts.
- Simmer for 3 minutes.
- Mix the tablespoon of cornstarch with two tablespoons of water, blend, add to the stew and stir until the sauce thickens.
1 cup lentil sprouts
1 tablespoon of virgin olive oil
1 tablespoon of parsley
1/3 cup of the grated cheese of your choice
- Heat the pan with a spoonful of virgin olive oil.
- Mix the eggs with the sprouts, stirring well in a bowl.
- Add the tomatoes chopped into small cubes, the onion, and parsley, and add the mixture to the frying pan over low heat.
- Cook until the omelet is cooked.
- Sprinkle the grated cheese on top and serve.