Wheat sprouts: nutrition, properties and how to prepare it
Wheat sprouts can be an excellent option in your diet. See how to include it in the dishes to get the most out of it.
Wheat sprouts are the sprouts of wheat seed, when it is born. It is not the same as wheat germ, which is the internal part of the seed and is a part that is removed during the refining process.
Wheat sprouts are edible. In fact, it is rich in minerals and nutrients. We tell you how to prepare it so that you can take advantage of it in the kitchen.
Nutritional value of wheat sprouts
100 grams of wheat sprouts contain 49 grams of carbohydrates and 12 grams of fiber. It also has 31 grams of protein and 366 kilocalories.
It is a good source of minerals. It provides 200 milligrams of phosphorus, 1,097 milligrams of potassium, 50 milligrams of calcium, 16 milligrams of sodium, and 42.5 micrograms of selenium.
In addition, it has a high content of linoleic acid. This is the one that gives the wheat sprouts the highest caloric intake, since it is a polyunsaturated fatty acid that cannot be synthesized by the body. Therefore, it must be incorporated with the diet.
This fatty acid is essential for the production of other fatty acids, helps the immune system and contributes to the control of blood pressure. It also contributes to the regulation of cholesterol and triglycerides.
Benefits of wheat sprouts
Consuming wheat sprouts is beneficial for your health, so now we tell you what you get by including it in your diet.
1. Regulates cholesterol levels
Linoleic acid has the ability to regulate cholesterol levels. This substance normalizes blood fats and reduces arterial damage.
Studies with hamsters have shown that cholesterol levels decrease when this fatty acid is included in the diet. Although more research is needed in humans.
2. Strengthens the immune system
The high levels of fatty acids make wheat sprouts a great option for boosting the immune system. Linoleic acid stimulates the synthesis of immunoglobulin A, which is the first line of defense against infection. Immunoglobulin G also increases its production, as well as M, responsible for fighting bacterial and viral infections.
3. Benefits the digestive system
According to the Mayo Clinic, it is recommended to eat between 25 and 30 grams of fiber daily. 100 grams of wheat sprouts contain 12 grams of the substance, which is helpful.
Good fiber content in the diet helps gut health in several ways. Although the main benefit is that it controls the weight and size of the stool. It also softens them, so it helps with bowel movements and reduces constipation.
4. Slows aging
Linoleic acid is a powerful antioxidant. Antioxidants are chemical compounds capable of neutralizing free radicals.
Free radicals are molecules produced by the body in biological reactions, which cause the oxidation of cells and contribute to the aging process. Therefore, the more antioxidants are consumed, there will be a greater slowdown in natural aging.
5. Provides electrolytes
Electrolytes are minerals that, once dissolved in the blood, carry an electrical charge. Containing a large amount of minerals, such as potassium, phosphorus, calcium, and sodium, wheat sprouts help with this function.
Electrolytes are important because they balance the amount of water in the body. They also stabilize pH levels and participate in the transport of nutrients to cells.
How to consume wheat sprouts
Wheat sprouts should be consumed liquefied for its strong flavor. To prepare it you will need 100 grams of wheat sprouts, 1 cup of blackberries and 1 pinch of ginger. Water is added, it is liquefied and then it is necessary to pass through a strainer.
To germinate wheat at home
To have your own sprouts at home, you just have to follow a few simple steps.
Before you start growing, ask yourself how many sprouts you want. How long can you wait? Then, you should get what you need, which will be water, germination bags, seeds, a cup and a spoon.
2. Soak and germinate
Put 15 grams of wheat seeds in the cup of water for 6 to 8 hours. You can leave it overnight, but never more than 72 hours.
3. Put in the bag
Put the preparation in the bag and let the water drain. Always washing the seeds. This process should be done for a week, until they are ready to be ingested.
Wheat sprouts also have gluten, so their intake is contraindicated in people with celiac disease.
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