Editor’s Note: This article has been reprinted. It was originally published on December 26, 2016.
Science reveals that red cabbage sprouts contain 40 times more Vitamin E And six times more Vitamin Calso known as ascorbic acid, more than the same vegetable as the fully mature plant. This means preventing many colds and reducing inflammation.
Microgreens are a young category in the world of healthy eating. When you grow your own vegetables and see the tender little plants sprouting from the ground, you will be surprised to learn that not only is it okay to harvest them when they are only a week or two old, but they also have super health benefits.
The vitamins in mature vegetables travel to your body to boost your nutrition, but eating these young vegetables also helps prevent weight gain, as well as reduce risk factors for cardiovascular disease.
Red cabbage sprouts provide more polyphenols and glucosinolates and help improve cholesterol levels and lower triglycerides in the liver, just as they did in mice in a study by researchers at the University of Maryland.
animal study1 The study was published in the Journal of Agricultural and Food Chemistry. Science Daily reported:
To test their hypothesis, the researchers used mice that were a model of obesity. These animals also tend to develop other risk factors for cardiovascular disease. The team divided 60 of these mice into different dietary groups.
“They were fed either a low-fat or high-fat diet, with or without red cabbage sprouts or mature red cabbage. Both the diet containing red cabbage sprouts and mature cabbage reduced weight gain… in mice fed a high-fat diet.”2
Are the nutrients in other microgreens superior to their fully grown counterparts?
The United States Department of Agriculture (USDA) conducted a similar study.3 But they used 25 different types of commercially available sprouts instead of just one. And until a few years ago, according to the study, there was no scientific data proving that sprouts contained any nutritional differences from mature plants.
However, it was already known by 2010.4 Baby spinach, even if it’s only a few weeks old, contains more nutrients than the adult version of the plant.
The USDA study noted what anyone who tries sprouts for the first time experiences when they put them on their plate — “surprisingly intense flavors, bright colors and a crunchy texture (that) can be served as an edible garnish or a new salad ingredient.”
In addition to red cabbage, the other 24 cotyledons (usually the first embryonic leaves of a seedling) the researchers examined included cilantro, amaranth, and green cabbage. Deacon Radishes, all of which showed higher concentrations of ascorbic acids, carotenoids, phylloquinones, and tocopherols, each with the added bonus of antioxidants.
In another article, cilantro sprouts contain three times the amount of beta-carotene found in mature cilantro, as well as being rich in lutein and zeaxanthin.5 Golden pea sprouts, as well as popcorn sprouts, showed a lower concentration of nutritional benefits when compared to other young vegetables.6
When young vegetables have a stronger impact
The scientists involved in the University of Maryland study admitted they were “really surprised” by the results they got from their studies on the nutrients in red cabbage sprouts. “Some of the numbers were really high,” said Dr. Zhenli Xiao, one of the study’s authors. “We thought it might be a mistake, but we checked it several times and we didn’t find any errors.”7
However, the real benefits of these vegetables cannot be denied. In a press release from the University of Maryland, the authors noted that the high amounts of vitamins C, E, and K found in the young vegetables are important for optimal health.8
In general, the amazing benefits you get when you eat almost any type of vegetable, from sweet potatoes to radishes to Brussels sproutsTheir microgreen counterparts will provide you with higher nutritional benefits, in almost every area. Here are some facts about what microgreens can do for you, from Care2:9
- The protein quality of many vegetables improves as they sprout. This quality changes during the “wet and hold” process until sprouts appear. The cold-fighting amino acid lysine is an example of an amino acid that becomes more potent during the sprouting process.
- Vitamins such as A, B-complex, C and E increase in sprouted foods, sometimes by 20% within just a few days of sprouting. In fact, green bean sprouts increase vitamin B1 by up to 285%, vitamin B2 by up to 515%, and niacin by up to 256%.
- essential fatty acids It also increases during the germination process.
- Minerals bind to proteins, making them more bioavailable. Alkaline minerals like calcium help balance your body chemistry for weight loss and overall health.
- A number of diseases, including cancer, are linked to excess acidity in the body, but sprouts work to counteract acidity by turning your body alkaline.
Get microgreen sprouts from your own garden or kitchen.
If you’ve ever noticed baby greens in the produce section of a supermarket or restaurant, you’ve probably been surprised by their price: They can cost anywhere from $25 to $50 per pound, which often means people end up eating less of them.10
But there is a great way to solve this problem, and that is to grow your own vegetables! You won’t believe how easy it is, not to mention how fast it is, and you will be doing your body a huge favor. In fact, whether you grow vegetables in your backyard or on your kitchen windowsill, it is definitely one of the best values you will get in terms of “improving” your nutrition.
When planted in soil, you can harvest sprouts in about a week. A pound of seed will likely yield over 10 pounds of sprouts. A single 10×10 tray will yield about 2 pounds of sunflower sprouts and store them in the refrigerator for about a week. However, fresh is always better. Best of all, unlike a traditional garden, when you grow microgreens, you can harvest your food within a week or two of starting the process!
Red Cabbage Sprouts – Best Nutritional Value
Red cabbage is high in the amino acid glutamine, which helps heal the soft tissues lining the intestines. This is especially beneficial for people with disorders such as leaky gut syndrome, celiac disease, Crohn’s disease, irritable bowel syndrome, and ulcerative colitis.
Just like the green variety, red cabbage can be steamed, sautéed, or fermented, the latter adding beneficial enzymes and bacteria to improve gut health. Red cabbage sprouts work well when added to salads or smoothies. Cabbage of any color contains healthy amounts of:
Thiamine | magnesium | iron | ||
Manganese | Calcium | Riboflavin |
The vitamins, minerals and compounds found in red cabbage help boost your immune system, protect your eyesight, protect against Alzheimer’s disease, prevent ulcers, delay premature aging, help you lose weight and ensure healthy bone growth.
The phytonutrients and other compounds in red cabbage are too numerous to list, but antioxidants like anthocyanins and indoles, the source of their purple color, are incredibly beneficial to your health. One of the most important benefits of red cabbage is its ability to prevent cancer. Organic Facts notes that all of the antioxidants in red cabbage:
“…(M)is of utmost importance as a preventive measure. Antioxidants are substances that can neutralize free radicals, which are harmful by-products of cell metabolism. These free radicals are responsible for many serious diseases, including cancer and heart disease…
“The rich color of red cabbage is a testament to how powerful this vegetable is in improving your overall health. The indoles in red cabbage have been linked to a reduced risk of breast cancer in women in a number of studies. Vitamin A has also been linked to a reduced risk of lung cancer.”11
Germination Health – Notes on Microgreens
When it comes to size, microgreens vary. Broccoli sprouts, for example, are slightly smaller than sunflower sprouts. Broccoli sprouts also pack a punch of super nutrients and help detoxify environmental pollutants like benzene, while also providing valuable enzymes that protect against cancer-causing chemicals.
Of all the sprouted vegetables, watercress may be the most nutrient-dense, beating out broccoli and sunflower sprouts in tests of nutrient density. According to a review published in 1997, sprouts as a whole:
“It contains an estimated 100 times the enzymes found in fresh fruits and vegetables… Large amounts of enzyme catalysts that protect against carcinogens in the diet can be delivered through small amounts of young lettuce sprouts that have 10 to 100 times the catalytic activity of mature vegetables.”12
Reminder about cabbage sprouts
While cabbage sprouts are often touted for their amazing health benefits, it’s important to approach them with caution. These powerful, nutrient-dense foods can be a double-edged sword for many individuals, especially those with poor gut health. The compounds that make cabbage sprouts so beneficial — such as sulfur-containing glucosinolates — can also be difficult for a sensitive digestive system to process.
Many people find that they can’t comfortably tolerate sprouts until they take steps to heal and balance their gut microbiome. This is a topic I explore in depth in my new book, Your Guide to Cellular Health , where I discuss strategies for improving gut health and gradually introducing foods like sprouts. Remember, optimal nutrition isn’t just about eating “superfoods”—it’s about eating the right foods for your individual body and current health status.
