Nutrition II - Superfoods - Sprouts

Question 1

Sprouts:
Description

Answer 1

Sprouts as seeds that have germinated and put out shoots. A range of seeds, grains and legumes can be sprouted.
Plant have their highest level of vitamins, minerals, enzymes, antioxidants and other nutrients in this early stage of their life-cycle

Question 2

Sprouts examples;

Answer 2

Bean and pea sprouts : Lentil, adzuki, garbanzo, soybean, mung bean, Black bean, kidney beans, Green pea and snow pea sprouts

Sprouted grains: Brown rice, buckwheat, amaranth, quinoa, oat sprouts

Vegetable or leafy sprouts: radish, broccoli, beet, mustard green, clover, crest and fenugreek sprouts

Nut and seeds sprouts: almond, radish seed, alfalfa seeds, pumpkin seed, sesame seed or sunflower seed sprouts

Question 3

Sprouts:
Energetics

Answer 3

Cooling

Question 4

Sprouts:
Composition

Answer 4

Different sprouts have varied nutritional profiles but in general, they are a rich source of:
Protein
Magnesium, phosphorus, manganese,
Vitamins C, K and folate
Chlorophyll
Essential fatty acids
Antioxidants
Fibre

Question 5

Sprouts:
Benefits and clinical applications

Answer 5

• Supports digestion
• Blood glucose control

Question 6

Sprouts:
Supports digestions

Answer 6

• Sprouting releases enzymes which ‘predigest’ the nutrients in the seed, making them easier to assimilate and metabolise
• Insoluble fibre support intestinal health/elimination

Question 7

Sprouts:
Blood glucose control

Answer 7

Shown to improve blood glucose balance in those with insulin resistance and Type II diabetes. Attributed to high-fibre content and increased ability to regulate the activity of amylase (which together decrease meal-derived glucose absorption). High amounts of antioxidants such as sulforaphane also have a protective effect against diabetic complications

Question 8

Sprouts:
Practical use

Answer 8

Eating raw to preserve enzymes and nutrients. If including an warm dishes adding just before serving.

Uses: salads, soups, sandwiches pastas etc

For more information and ideas on sprouting go to: http://sproutman.com/

Question 9

Broccoli sprouts

Answer 9

As with other sprouts, broccoli sprouts are nutritionally rich and contain sulphur compounds called ‘glucosinolates’.

• The glucosinolates in brassica vegetables produce two highly therapeutic compounds: sulforaphane and I3C (which at 20-50 times more abundant in Broccoli sprouts)
• I3C promotes phase II liver detoxification, and is able to support the livers deactivation of oestrogen. As a result, broccoli sprouts can be used in cases of oestrogen dominance, such as that typically seen in endometriosis, fibroids, breast and ovarian cancer. For those clients, aim for up to 50 g of broccoli sprouts per day (or consider supplementing I3C)
  I3C = indole-3-carbinol

Question 10

Broccoli sprouts:
Benefits and applications of sulforaphane

Answer 10

Sulforaphane:
* Induces phase II detoxification enzymes; Down regulates phase I enzymes (can be used in a liver support protocol)
* Anti-inflammatory (through inhibition of NF-kB and TNF-a)
* Anti-carcinogenic, through various mechanisms, including:
o Inducing expression of the tumour-suppressing p21 gene
o Induction of phase II enzymes – enhancing the detoxification and elimination of activated carcinogens
o Increasing antioxidant defense and inhibiting angiogenesis

Question 11

Broccoli sprouts:
Benefits and clinical applications

Answer 11

• Cardiovascular disease: decrease risk by reducing inflammation and oxidative damage that can lead to endothelial dysfunction. Also lowers LDL, whilst increasing HDL
• Respiratory health: promotes detoxification of environmental toxins (e.g. diesel fumes) from the lungs (via phase II enzymes expressed in lung cells) and reduces associated upper airway inflammation
• Helicobacter pylori infection: shown promise in helping to eradicate H. pylori infection, to protect the gastric mucosa– reducing the risk of gastritis and gastric cancer