These days, in most stores and shops in the city, packages containing sprouts such as mung bean sprouts, wheat, clover, alfalfa and even legumes such as lentils and chickpeas can be seen.
This food is ready to eat with yogurt, lettuce salads, cabbage or used with sandwiches and burgers.
Some families eat this food raw and some fry it in oil for a short time, but is it true to say that sprouts are richer than the seeds themselves? Is this nutrient superior in nutritional value?
What is the main advantage of each bud? Does the powder of this food have an advantage compared to fresh sprouts? Does this nutrient contribute to the nutrition of children or the elderly?
Germinated seeds are richer
But why do we say sprouted grains are more useful? During germination, starch, proteins and fats in the grain are broken down into smaller units and are better digestible and absorbed.
In this process, the amount of vitamins and minerals in grains such as calcium, phosphorus, magnesium, B vitamins and protein increases two to three times or even more, but its calories and carbohydrates are reduced twice. Of course, reducing calories does not mean eliminating calories.
If 100 grams of wheat contains 400 calories of energy, it has 200 calories in the same amount of sprouts, and consuming a cup of sprouts can provide a major part of our body’s daily needs.
The germination properties of legumes are equal to those of cereals
Regarding the nutritional value of cereal sprouts compared to legume sprouts, it should be said that this food is not much different from each other in terms of therapeutic properties and the amount of micronutrients, of course, considering that legumes have more protein and carbohydrates than cereals.
A slight difference can be made in the amount of macronutrients in these two groups of sprouts, but as mentioned, the micronutrients in both groups have equal properties and their vitamins B, C and E are useful for calming the nerves, relieving stress and fatigue.
Magnesium and potassium are useful for controlling insomnia and regulating blood pressure, on it to prevent hair loss and balance hormones during adolescent puberty, its selenium for cardiovascular health and especially increase sperm count and help its fertility In fertile men, their fiber is extremely helpful in regulating fat and blood sugar by helping to pass stool as quickly as possible.
In addition, because the sprouts have lost their bloating properties and reduced their protein sensitivity, its consumption is harmless for those who have a sensitive gastrointestinal tract.
Also know that many people believe that the higher the seed, the higher the nutritional value, such as clover or mung bean. While this is not the case! All germinated seeds are rich in minerals and vitamins and their nutritional value does not depend on whether their sprouts are long or short.
Each bud has 1000 advantages…
Wheat germ: The nutritional value of four tablespoons of wheat germ is equivalent to a handful of bread. This sprout has three to 12 times more vitamin B and three times more vitamin E than its seeds, and due to selenium, magnesium and vitamin E, it eliminates harmful free radicals in the body and strengthens the body’s immune system and increases brain and gonadal activity.
Mung bean sprouts: The prominent property of this sprout is to relieve fatigue and lethargy. It increases breast milk and is a good diuretic. It removes toxins from the body and is biliary. This sprout, due to its high nutritional value, satisfies the hungry person quickly. It is very high in folic acid and potassium and is recommended for the prevention of cardiovascular disease and hypertension, but those with uric acid or gout should be careful.
Clover sprouts: High in calcium and low in calories. It regulates the body’s hormones, is good for calming the nerves, improves hot flashes and mood swings caused by menopausal symptoms, and purifies the blood and strengthens the liver.
Alfalfa sprouts: Due to their manganese and chromium content, they play an important role in the body’s production of natural insulin, and the Arabs call it the king of sprouts. Due to its saponin, alfalfa sprouts reduce bad cholesterol and reduce hardness and vascular deposition. Its high calcium is good for building bones in growing children and it has twice as much iron as spinach. Remember that this food is somewhat bloating and laxative.
Lentil sprout: Cleanses the kidneys and increases energy and has a high satiety due to its high protein content. It is good to know that red lentil sprouts have more iron and calcium than other types.
Chickpea sprouts: It has a lot of protein and is rich in phosphorus and calcium, and its mineral content is five times that of chickpea seeds
What role does this food play in the nutrition of the elderly?
Sometimes the elderly become anorexic due to loneliness. In fact, loneliness is a factor that the elderly are not interested in preparing and cooking food for themselves.
Of course, sometimes the effect of some drugs or aging also reduces appetite. Sometimes some elderly people have to eat low-fat and low-sweet foods with a minimum of salt due to diet abstinence, and this factor causes their food to taste or taste bad.
Therefore, in order for the elderly not to suffer from malnutrition, they should use nutritious and nutritious foods, and the best advice for them is to add wheat germ, mung bean, lentils or its powder to their foods.
This food, despite its small volume, is a good appetite suppressant and compensates for lost energy and protein. Many doctors recommend the use of this food to reduce swelling, depression and even stress and many liver problems in the elderly.
Traces of this nutrient in baby complementary foods
But the most common question that families ask food science experts is whether sprouts can be used in baby food supplements. There is a great deal of disagreement in new scientific sources about the use of this nutrient, especially wheat germ in a child’s diet.
But what has been confirmed by the professors of the Breastfeeding Promotion Association is that the use of wheat and its products has been postponed until after the end of the baby’s eight months.
It is recommended to add wheat germ to yogurt for children between two and five years old. If the child is over five years old, add this food to his salad.
It is better to use lentil and mung bean sprouts in soups, stews or in baby puree and porridge because they are easier to digest, nutritious and more nutritious.
Eating sprouts with salads or homemade sandwiches is a great snack for everyone, especially students.
The powder of this food is good, but…
These days, in some shops, packages of wheat germ powder or malt powder (barley germ) are offered, and according to the sellers, this powder can be used in preparing soups, baby food, diet foods, bread, etc., or with drinks. Because he wanted milk, juice and even water.
This powder is made up of starch and seed germ and is often bran-free, so fresh germ is better than powder. Of course, these powders also contain nutrients and can compensate part of our daily needs and nutritional deficiencies, and in particular cause lint and cure gastrointestinal diseases.
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