Sprouted foods have twice the nutritional value.

1. Soybeans

The nutritional value of soybeans is very high. After germination, they will become regular soybean sprouts that we eat every day, helping to increase the rate of nutrient utilization.

Experimental data show that every 100g of ungerminated soybeans contains 0.35g of free amino acids, the free amino acid content of soybeans after 1 day of germination is 0.5g, and the free amino acid content gradually increases over time, reaching 1.5g on the fifth day, four times the content of ungerminated soybeans.

Bean sprouts can be made into delicious dishes. Photo: Spruce

According toQQ, after soybeans germinate, the fat and sugar content is reduced, and beneficial nutrients such as protein, isoflavones and vitamin C are increased, protein is more easily absorbed by the body, more suitable for people with poor digestion.

2. Brown rice

When brown rice germinates, a large amount of enzymes are activated and produce many different types of hydrolytic enzymes such as amylase, hemicellulase, protease, oxidoreductase, etc. to compensate for the disadvantages of brown rice such as indigestion and slow cooking.

Germinated brown rice contains more tocopherols and tocotrienols, and has stronger resistant starch ability. Then, brown rice can reduce skin oxidative damage, maintain normal VE levels in skin cells, prevent arteriosclerosis, and have a certain synergistic effect in inhibiting cancer cell proliferation.

3. Peas

Most fruits and vegetables that people commonly eat have carotene content below 100µg/100g. The carotene content in mung bean sprouts can reach 2,700µg/100g.

Because the growth cycle of bean sprouts is short, the quality and yield can generally be guaranteed without fertilizing or spraying. It is basically a non-polluting vegetable with a relatively high safety rating and is safe to eat.

4. Peanuts

Peanut shoots are known as "deer of immortality" and contain many rich nutrients, especially resveratrol, which is many times more than peanuts, dozens of times higher than the resveratrol content in wine, and has good effects on health.

Resveratrol is a natural polyphenol with strong biological properties, which has strong antioxidant, anti-inflammatory, antibacterial, anti-aging, anti-tumor and cardiovascular disease prevention effects to a certain extent.

In addition, during the germination process of peanuts, protein is hydrolyzed into amino acids for easier absorption, oil content is reduced, and the absorption and utilization of trace elements is improved.

Note, although peanuts sprout well, you need to distinguish between sprouted peanuts and moldy peanuts. Peanuts that sprout naturally due to moisture, or have yellow mold spots on the surface, or have a strong smell… it is best to throw them away.

5. Garlic

Studies have found that the antioxidant content of sprouted garlic is higher than that of fresh garlic and peaks on the fifth day after germination, so it has better anti-cancer and anti-aging effects.

In addition, garlic sprouts are also superior in fiber, vitamin A, vitamin C and carotene. After garlic sprouts, as long as the garlic does not change color or become moldy, it can be eaten.

You absolutely must not eat sprouted potatoes. Photo: Positivebloom

Sprouted Foods You Should Never Eat

Potato

Potatoes are one of the most common sprouted foods in daily life. In humid and hot environments, potatoes are easily damaged. Once they sprout and turn green, they have accumulated a large amount of solanine.

Sprouted potatoes are highly toxic to the human body, not only corrosive to the stomach, but also cause central paralysis and hemolysis. After eating sprouted potatoes, symptoms of acute gastroenteritis such as dry mouth and numbness, nausea and vomiting, abdominal pain and diarrhea may appear. Severe cases may also have symptoms such as fever, difficulty breathing, and convulsions.

Therefore, if the potatoes have sprouted and turned green, they should not be eaten. The solanine content in sprouted potatoes is 50 times higher than that of normal potatoes. Cooking at high temperatures is difficult to destroy the toxicity. It is also not allowed to cut the sprouted part and then eat it. The toxin content in unsprouted potatoes is also very high.

To avoid potatoes sprouting due to long storage time and unsuitable storage environment, it is best to buy and eat immediately. Storing potatoes in a cool, dark environment is safer.