Many types of food are sprouted to enhance their nutrition. That is why since ancient times we have been eating sprouted mung beans (bean sprouts), and now we also sprout many types of vegetables such as beet sprouts, wheat sprouts, Dutch bean sprouts… Yan Yuanying, an expert from Probel Biotechnology Co., Ltd., Taiwan (China), shares the nutritional perspective that some types of vegetables have the highest antioxidant capacity during the sprouting stage, which can reduce the body’s cell oxidation process, avoid the risk of disease, and recommend that people can supplement sprouted vegetables to counter free radicals.
In the sprouting stage, some nutrients increase, such as vitamin A, polyphenols, sulforaphane, and minerals, and they are more concentrated than mature vegetables.
Especially, you can sprout some types at home. Sprouting also minimizes natural toxic in food. For example, legumes and grains naturally sprout will have some germination inhibitors to protect the seeds. They only sprout when soaked in water for a sufficient amount of time. If these substances are absent, the seeds will sprout immediately after harvest, and they will not be able to maintain the seeds. But besides this benefit, germination inhibitors are not good for human health when eaten. Therefore, before eating, we need to soak the seeds until they reach the sprouting threshold to destroy those natural toxins. And if the seeds grow sprouts, it will increase additional nutrients. Some types of food that you can completely sprout at home include:
Garlic
Many people discard sprouted garlic because they are afraid that they will lose their flavor and nutrients. But some studies have found that the level of antioxidants in sprouted garlic is higher than that in fresh garlic, and this level reaches its peak on the fifth day after sprouting. Therefore, sprouted garlic has better anti-cancer and anti-aging effects.
In sprouted garlic, there are also many fiber, vitamin A, vitamin C, and carotene. After garlic sprouts, you can eat it as long as the garlic does not change color or mold.
Mung beans
Mung beans have always been a familiar food and are also the easiest type to sprout nowadays. At home, you can sprout mung beans, black beans, soybean sprouts, etc.
The most common is sprouted mung beans. When mung beans sprout, the amount of vitamin C increases, enhances the immune system, improves blood circulation, and antioxidative. Mung beans help restore liver function and are rich in potassium, can lower cholesterol, and prevent high blood pressure.
People who often suffer from constipation can overcome this condition by eating sprouted mung beans. Mung beans also help cool down and detoxify the body. As for black mung beans, they are an excellent source of protein, contain various minerals and vitamins, can increase cholesterol secretion and effectively reduce blood lipid content. Black mung beans also promote blood circulation, diuresis, and have cooling properties. In hot summer days, you can use a plate of black mung beans to cool down.
Green cabbage sprouts (broccoli sprouts)
Broccoli sprouts are considered a raw material for producing products that support cancer patients because broccoli sprouts are very rich in sulforaphane, up to 7 times higher than mature broccoli.
When you eat broccoli sprouts, even a small amount can have a high nutritional content. 50g of broccoli sprouts has the same nutritional value as 1kg of mature broccoli. That is also the reason why when eating sprouts, we should not eat too much.
You can also make sprouted cauliflower, purple cabbage, Dutch beans, etc. You can buy sprouted vegetable seeds at many seed stores.
Brown rice
Brown rice is a type of food that many people choose to increase fiber, reduce starch and replace white rice. When brown rice sprouts, a large number of enzymes are activated and generate many different hydrolytic enzymes such as amylase, hemicellulase, protease, oxidoreductase to compensate for the deficiencies of brown rice such as difficult digestion and long cooking time. Therefore, if brown rice is good, sprouted brown rice will be even better. After sprouting, sprouted brown rice will enhance the content of tocopherols and tocotrienols and have a stronger starch resistance, so it is better for diabetic patients.
Sprouted brown rice enhances antioxidant properties for more beautiful skin, helps prevent hardened arteries, and cardiovascular diseases.
Dutch beans
Sprouted Dutch beans will increase the amount of pre-vitamin A. Usually, fruits and vegetables that people commonly eat contain carotenoid levels below 100µg/100g, but the carotenoid content in Dutch bean sprouts can reach up to 2,700µg per 100g. Dutch bean sprouts are also tasty and can be stir-fried. Sprouting Dutch beans is easy and quick, and they can be harvested in about 7 days.
Peanuts
Peanuts are commonly known for their high omega-3 content. When peanuts sprout, they are dubbed the “fountain of youth” because they contain many rich nutrients, especially resveratrol content several times higher than that in peanuts, and dozens of times higher than resveratrol content in wine.
Resveratrol is a natural polyphenol with strong antioxidant, anti-inflammatory, antibacterial, anti-aging, anti-tumor, and certain cardiovascular disease prevention effects. During this process, proteins in peanuts are also hydrolyzed into easily absorbed amino acids, reducing oil content, helping to improve absorption and better support health. However, if you do not sprout peanuts carefully, they can become moldy, so avoid eating moldy peanuts as it can be harmful to your health.
You can sprout these types of food at home to enjoy optimal nutrition.
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