If you want to add nutrients to your diet, try eating more sprouts.
A number of scientific studies (such as this one) have shown that sprouts contain a higher concentration of vitamins and carotenoids than mature fruits. This also applies to the enzymes and phytonutrients we need: in the early stages of growth, their number is also higher than in fully ripe vegetables.
The International Sprout Growers Association (ISGA) lists the benefits of different types of sprouts, for example:
– sprouts of alfalfa, soybeans, clover and oilseeds are the most important sources of isoflavones, coumestans and lignans, which are suppliers of phytoestrogens that play an important role in the prevention of symptoms of menopause, as well as osteoporosis, cancer and heart disease.
– Broccoli shoots are high in sulforaphane, a cancer-fighting substance. In addition, these shoots are rich in enzyme inducers that can protect against carcinogens.
– Mung bean sprouts supply the body with protein, fiber and vitamin C.
– Clover sprouts help fight cancer.
I often see recipes with sprouts, especially in Asian dishes. Unfortunately, a limited assortment of sprouts is sold in Moscow. Most often they are already in an unusable state, or they come to this state during the day at home in the refrigerator. I didn’t manage to grow sprouts on my own and I stopped using them. And all of a sudden, quite by accident, I was advised to buy a miraculous device-sprouting, which is easy to use, care for and functions perfectly. Now I have my own mini-vegetable garden at home.
The tastiest sprouts, in my opinion, come from lentil seeds, mung bean, watercress, radishes, red beans and red cabbage. I also grew sprouts of buckwheat, alfalfa, arugula, mustard, flax, chives, basil, leeks and broccoli.
A very important point: the sprout must be hidden from direct sunlight (which, however, usually does not happen in Moscow)
It is better to eat sprouts raw, for example, in a salad, but it is also possible as part of stewed or fried vegetables, the main thing is to subject them to minimal heat treatment, because their nutritional properties are reduced when hot.