Sprouts and microgreens, a nutritional guide
Jan 31, 2017 · by · no comments
Sprouts and/or microgreens are the richest sources of proteins, enzymes, vitamins, minerals, trace minerals, antioxidants, and chlorophyll that nature befits us, they are a type of superfoods. They are alsoknown to provide us with substantial health benefits more than raw fruits and vegetables.
Sprouts are germinated seeds typically grown for 2-5 days depending on the seed, in water and rinsed twice a day to counter fermentation, they are harvested and eaten whole. Broccoli, oats, chickpeas, rye, kamuti, adzuki beans, lentils, mung beans are examples of foods that can be sprouted and enjoyed. Sprouting increases the nutritional content and value of the seed, tripling vitamins A, B-complex, and C. ideally after sprouting seeds, the vitamin contents of some seed have been known to increase by up to 20 times their original value.
Smaller seeds have also been discovered to contain 100 times more phytonutrients than their mature counterparts, as with the case of broccoli, alfalfa, and radish. The larger seeds like Oats and Rye and the significant legumes like Lentils and Chickpeas, provide us with the necessary calories, which is the energy we need to function, in addition to the other requirements. The soaking and sprouting have been well documented to increase quality and quantity of fiber (for better digestion) and protein.
Sprouting is basically the best way to prepare, legumes, grains, nuts, and seeds.
Microgreens, on the other hand, are sprouts that are germinated for a longer period, typically between 1-2 weeks. They are usually planted in soil and grown vertically and harvested by chopping off the stem and green part. Microgreens, when grown properly, are highly rich in important phytochemicals (plant chemicals like tannins and sapponins) and also contain many times the nutrients than their fully matured counterparts. Microgreens provide necessary nutrients for the eyes, skins, bone development, healthy digestive system and also protect against inflammation, cancer, cardiovascular diseases, overly boosting the immune system. Examples of microgreens, kales, parsley, watercress, radish greens and onions.
Both sprouts and microgreens are basically baby plants and both also pack a nutritional punch. Sprouts and microgreens can also be included in your salad.
Here are reasons why yougrow sprouts and/or microgreens:
- They are full of folic acid and B-complex vitamins, essential nutrients for pregnant women and her developing baby.
- The high levels of antioxidants promote a healthy, slow aging, and cellular repair. High levels of vitamins C (Ascorbic acid), E (α-Tocopherol), an essential oil and micronutrient selenium can even reduce hypertension (high blood pressure) and maintain healthy arteries.
- Sprouted seedscontain lecithin which aid in breaking down fatty acids in the body.
- Eating sprouts and/or microgreens boost your reproductive health by sourcing out zinc for the body. Zinc maintains enzyme function optimally in the body
- Boosts immunity.
- All sprouts contain chlorophyll, which keeps our blood healthy, balance pH levels, reduces inflammation, repair tissues and calms the nervous system.
It is recommended to grow these organically to ensure 100% freshness and also it could turn out to be a hobby, a healthy hobby perhaps. Have a sprout-full healthy life now, won’t you?
Image Credit/Suzie’s Farm