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April 23, 2024
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Advantages of Including Sprouts in Food

Very common in oriental and Indian cuisines, the consumption of sprouts has grown a lot in Brazil as a complement to salads, sandwiches, farofas, juices, sauces and in various recipes.

For those who do not give up having a healthy and balanced diet, sprouts are an excellent option to increase the menu.

Healthy, light, natural, nutritious, rich in minerals such as phosphorus, magnesium, zinc and calcium, the sprouts have low calories, aid in the functioning of the intestines and also provide the feeling of satiety that helps in weight loss.

In fact, sprouts are a plant in its early stage of development, germination, at which time proteins, carbohydrates and fats are broken down into amino acids, sugars and fatty acids respectively, making them easier for the body to absorb.

There are a wide variety of sprouts available for consumption, the most common being beans, bamboo, alfalfa, quinua, broccoli, wheat, sunflower, clover and pea. Each has different nutritional properties that vary by type.

Check out some of the benefits of including sprouts in the diet:

Its antioxidant action protects cells against the action of free radicals, preventing premature skin aging.
High in fiber, they contribute to the proper functioning of the intestine and lungs.
They improve their physical fitness and their vitamins and antioxidants fight tiredness and stress.
They contribute to the release of toxins from the body and the proper functioning of the liver.
They improve the body's immune defenses contributing to the recovery of colds and flu.
Because it has chlorophyll, it helps improve blood circulation, detoxifies the body and participates in the process of cell and tissue renewal leaving the skin smooth and luminous.
Sprouts have 600% increased vitamin C and triple vitamin E and beta-carotene, antioxidants that strengthen the immune system.
Enzymes favor the multiplication of vitamins and minerals and facilitate digestion.
Especially the wheat and soybean sprouts have leucine, valine and isoleucine, branched chain amino acids that form the BCAA, important for recovery and gain of lean mass after workouts.
Broccoli sprouts have a high content of suforaphane, a substance that increases carcinogenesis resistance and reduces the incidence of tumors.
They can be used as a supplement in the diet of children and athletes.
They may be part of the diet of people with chronic diseases such as obesity, diabetes, vascular diseases, but in the case of kidney disease, because they have a high potassium content, the intake of sprouts is not recommended.

The bud lasts approximately 7 days, but the faster its consumption, the greater the potential for harnessing its nutrients.

How to include sprouts in the menu

Most sprouts can be eaten raw, except for soybeans, which contain toxins released by cooking. People suffering from lupus should not consume alfalfa sprouts as this can trigger the onset of the symptoms of the disease.

Here are two delicious and practical sprout recipes to inspire you with and perhaps incorporate this food into your diet.

Sprouts Salad

Ingredients

1 cup wheat sprouts
1 cup chickpea sprouts
2 tbsp chopped parsley
1 tbsp shoyo
3 tbsp extra virgin olive oil
1 tbsp lemon juice

Preparation

Mix the sprouts with the parsley and other seasonings. Add the liquids last. Arrange all over pieces of lettuce and serve immediately.

Braised Bean Sprout

Ingredients

5 cups washed bean sprouts (moyashi)
3 tablespoons oil
1/2 chopped onion
2 cloves minced garlic
Salt to taste
Black pepper to taste
1 cup parsley with finely chopped chives

Preparation

Put the oil in a pan and fry the garlic and onion. Add the moyashi, salt and black pepper and sauté. Turn off the heat and sprinkle with parsley and chives. Serve it hot.

Step-by-step shoot preparation

What if instead of buying ready, you sprout your own sprouts from your favorite grains yourself? Below are some videos that will help you in this process.

Lentil sprout

Follow the instructions of the staff of the Ham Vegetarian channel. In the video, the vlogueira teaches how to make lentil sprouts and even gives tips for including them in some preparations on their menu.

Germination at Home Part 1

In this video and the video below, blogger Survivor of the Urban Survivalism guide teaches you step by step how to prepare sprouts that can be of the grain of your choice.

Germination at Home Part 2

As you can see, germinating and including sprouts in your diet is not difficult and can bring numerous health benefits. Start slowly bringing the sprouts into your diet and enjoy all the good that this food can offer.