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Despite being little known, sprouted foods are a source of important nutrients and have a protein, vitamin, mineral and fiber content up to 20 times higher than a common grain. Furthermore, they are considered bioactive due to their high substantial value, that is, they help to promote health and prevent disease.
Here are some of the main benefits of consuming this type of food!
What are sprouted foods?
Grains, legumes and seeds are what start the process of creating a new plant. But, to be suitable for human consumption, they need to be sprouted. This technique improves the nutritional potential, digestion and even reduces the toxicity of a food.
How should these foods be prepared?
They can be consumed fresh and raw, but as they go through industrial dehydration, when they germinate, they become more nutritious and healthier. Find out how to do it below:
· Seeds, water and a glass jar are all you need to make the most of the vital energy present in the sprouts. Therefore, it is better to use the best possible quality of water to soak the seeds (8 to 12 hours).
· The ideal temperature to prepare a sprout is around 25 ° C. If there is a great variation to more or less, this accelerates or delays its development.
· Finally, remove the grains that have not swollen or that look bad and wash the rest again.
The content of vitamin E present in sprouts, (which stimulates the immune system and protects cells from free radical damage) can be as high as 7.5 mg in a cup of broccoli sprouts compared to 1.5 mg in the same amount of broccoli raw or cooked. The selenium content can go from 28 mg against 1.5 on the same scale.
Pay attention during the choice of shoots
Germinating involves some rules that must be followed for the success of the method. Get to know some of them below:
· Remove shells from foods before preparing them, as they are difficult to digest.
· Avoid choosing seeds that are wilted, broken, or misshapen.
· There needs to be full air circulation inside the glass where they are being grown. So, you should leave the container uncovered.
According to research, Vegetable oils like wheat germ, sunflower, and safflower oils are among the best sources of vitamin E. Corn and soybean oils also provide some vitamin E.
A cup of sprouts can be a high dose of nutrients even if you only consume it once. You can get 43% of the recommended daily value in vitamin K, which is helpful for our bones and the formation and protection of neuronal damage in the brain.
You also get 23% of the DV in vitamin C and 16% of the folate, required for DNA, the genetic material found in all cells of the body, and amino acids, the basis for protein, without which our chances to develop anemia, heart disease, heart attack and cancer would increase.
Sprouts are also an excellent source of fiber, manganese, riboflavin, and copper, as well as less but good amounts of protein, thiamine, niacin, vitamin B6, pantothenic acid, magnesium, phosphorous, and potassium.
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