Kiełki – czy są zdrowe? Najważniejsze właściwości odżywcze

Sprouts – are they healthy? The most important nutritional properties

Today, you will certainly gain a new dose of dietary knowledge, which we will take care of ourselves. A very pleasant and interesting crossing awaits us, so there is no point in delaying. Are sprouts healthy and what are their properties? You will learn all this and more from our article.

What are sprouts – a few words about the most important types

As always, we will start with the basics and try to explain today's issue to you in the most accessible way possible. First, we have one request - try to imagine, for example, broccoli or radishes. We are guessing that images of beautiful, plump and ripe vegetables have just appeared in your head.

In the case of sprouts, however, we must go back in time a bit, to the moment when specific plants did not yet fully resemble their final, known form . Our journey begins in the very early phase of plant growth. It is these slightly developed little miracles of nature that we call sprouts. They arise from seeds and their average height is usually only about 2 cm. They are so small that it would be easy to miss them, right? However, today we will tell you why it is not worth omitting them from your diet and what are the health benefits of eating sprouts. We announce right away that there is really something to write about.

Before we go through the description of the health properties of sprouts, it would be good to devote a moment to their most common types. After all, we want a comprehensive approach to the topic, because at the end of this meeting, you will become a real expert in this field. We assure you that you will certainly find your place in this role, discovering how exciting healthy eating can be. So let's get to work!

Sprouts – the most popular types

So we start a short walk through the most popular species of sprouts. Can you guess what this list will contain?

  • Alfalfa sprouts – we probably already mentioned them a bit during our previous meetings. To this day, we are amazed by the multitude of health properties that we can find in this particular food, and it is certainly not without reason that it tops our list. As a reminder, let us emphasize once again that alfalfa sprouts contain all 9 exogenous amino acids that are necessary for the proper functioning of our body. It should also not be forgotten that alfalfa sprouts containing trace elements such as copper, manganese, magnesium play an essential role in controlling oxidative stress. The high concentration of manganese in alfalfa sprouts may help stimulate insulin secretion and improve insulin function in diabetic patients. Alfalfa sprouts are also rich in vitamins such as vitamin B complex, vitamins C, E and K. Moreover, alfalfa sprouts contain significant amounts you can find a diverse number of phenolic compounds that are responsible for antidiabetic, antiobesity, antioxidant, as well as many other biological activities. In turn, saponins and their derivatives have high antimicrobial activity against yeast and bacterial strains and also help balance the ratio of "good" HDL cholesterol to "bad" LDL cholesterol.
  • Cress sprouts – this type of food is always very popular during Easter. Cress still reminds many of us of the coming spring. The health properties of this particular species of sprouts are primarily related to supporting the detoxification of the body - in other words, its cleansing. Many sources also point to various traditional uses, including: as an anti-inflammatory, chemoprotective, hypoglycemic and anti-asthmatic agent.
  • Broccoli sprouts - they are still slightly less popular than their rivals, but they also have many valuable properties to offer. This food contains many vitamins B, A, C, E and K and a treasure trove of microelements. The health benefits of eating broccoli sprouts relate specifically to a compound belonging to the isothiocyanate group known as sulforaphane. Sulforaphane is produced as a by-product when plant material is damaged (it must be chopped or chewed thoroughly when eating). Each of these actions will initiate a reaction in the damaged plant material in which the myrosinase enzyme acts on the sulforaphane precursor (glucoraphanin) to produce sulforaphane. Although the sulforaphane precursor, glucoraphanin, is found in all types of cruciferous vegetables, from cabbage to kohlrabi, young broccoli sprouts contain up to 100 times more compared to mature broccoli florets. Sulforaphane has anti-cancer and protective properties against cardiovascular diseases.
  • Mung bean sprouts - they are a common ingredient in Asian cuisine, so it's very likely that you associate them primarily with restaurants. In this case, we can talk about antioxidant properties that inhibit the aging process. Scientific studies have also demonstrated their antiviral and lowering triglyceride and cholesterol levels in the blood.

Great, now you know some of the most popular types of sprouts, so we can definitely move on. So let's find out a little more about the properties of this valuable health food. We invite you to the next stop on our journey.

Sprouts – nutritional values

What sprouts are the most valuable? We are very curious if you already have a favorite that you stand out from the list above. Of course, we do not intend to hold any competition here, although if we had to choose the healthiest sprouts, we would certainly choose alfalfa, which has been very close to our hearts for a long time. Nevertheless, there is no point in dismissing other genres, because it would be unfair, to say the least. And why do we think so?

As you probably know, sprouts grow from seeds, and they contain a treasure trove of valuable nutrients that support the proper development of plants. The wealth of health-promoting properties applies to all types of this valuable food, so you can test different species and at the same time take care of your health.

Let's take a closer look at the germination process itself. It is during it that enzymes in plants that process nutrients are activated - as a result, they are even better and more easily absorbed by our body. Additionally, there are also advantages such as increasing the content of vitamins and minerals in the sprouts. Do you feel that we have already managed to encourage you to learn more about sprouts? And that's not all!

Now it's time to list other health benefits that you can count on by introducing sprouts into your diet. There's nothing to wait for, check out our list.

  • Sprouts as a source of plant protein - this is certainly great news for vegans and vegetarians who want to better balance their diet in terms of nutrition. You will find the most protein in alfalfa and soybean sprouts. By eating this type of food, you can, among others: easily support the regeneration process of your muscles.
  • Antioxidants in sprouts – do you remember the properties of mung beans? This is, among others, its sprouts have a wide antioxidant potential . If you want to eliminate the harmful effects of free radicals that accelerate the aging process, you will find the solution in this healthy food. It's wonderful how much you can do with diet. Even more so if you are like us and think that it is not your time to get old yet.
  • Sprouts and supporting the immune system – do we actually find immunity-boosting properties in this type of food? It turns out that absolutely. Radish sprouts perfectly protect the body against the risk of colds and circulatory diseases.
  • Sprouts and improved digestion – yes, this statement is also not unfounded. This particular type of food is able to stimulate the metabolic processes taking place in the body . Importantly for diabetics, sprouts can also help stabilize blood sugar levels. Do you already feel that a new ingredient will appear in your kitchen?

Why else do we love sprouts? The health values ​​of this food constantly surprise us and we could certainly write about it for a long time , but we are ardent enthusiasts of finding the most interesting and valuable facts for health from the thicket of information. Therefore, before we move on to the next stage of our journey, let us mention a few more advantages of sprouts.

Undoubtedly, it is worth mentioning the low calorie content of this food. Sprouts also do not cause flatulence, unlike legumes consumed in larger quantities . What else will you find in this unique product? Of course, we mean dietary fiber and Omega-3 fatty acids. In particular, the last of the mentioned substances indicates that it would be good to include sprouts in a vegan diet - this way you will support your body even more. Okay, now we can move on.

When and how often to eat sprouts?

We managed to convey to you quite smoothly the most important essence of knowledge about our title hero of today's meeting. You probably already know what sprouts are good for and you may even feel more inclined to include them in your diet. However, there are still a few small, unresolved issues, so we are rushing to help and provide another injection of health knowledge.

When is the best time to eat sprouts? It's very possible that this question is currently ringing in your head. The answer seems quite simple - it would be good if this type of food was constantly present in your winter and autumn menu . In the cold months, some of us face deteriorated immunity, which is why we especially recommend natural and preventive solutions. But it doesn't end there. After all, the spring season is, as we have already established today, the right time to sow cress. We can even secretly tell you that you can actually benefit from the nutritional richness of sprouts all year round . You're probably asking now - how often should you eat it? Every day. This unique food item can be a permanent element of your menu.

As we inevitably approach the farewell, it would be good to raise one more issue, namely what are the best ways to prepare sprouts for consumption. The answer should make you very happy - this type of food can be eaten raw, so you can save time on preparing the meal .

You know what? We decided to make cooking even easier for you. If the thought of growing sprouts at home makes you shiver, you can take care of your health in an easier way with our health-promoting ALFA9 mixture. We chose extremely nutritious alfalfa sprouts as the basis for this product. Adding the mixture to your meal will take you a short while, but how much good it will do in your body is another matter. So enjoy your meal!


Back to blog