All food contains all of the nutrients we need to be healthy, it is necessary to eat various foods in sufficient amounts. A good diet will include many different foods, and sufficient in quantity and quality to meet an individual’s need for food energy and other micro nutrients.

Kohlrabi

Lamb

Leeks

Lemons

Lentils

BEAN SPROUTS

Typical serving size:

1 cup (104 g)

HOW THEY HARM

Bacterial infection Lupus

WHAT THEY HEAL

Cancer

SPROUT FACT

Sprout varieties include: Mung bean, broccoli, green leaf, alfalfa, radish, sunflower, pumpkin, wheat, and lentil, among others
A sprout is a vegetable seed that just begins growing
Sprouts grow from the seeds of vegetables, grains, and various beans
Wiry, yet delicate tasting, bean sprouts weigh in at a scant 31 calories per cup and pack a lot of nutrition in a small package
Mung bean sprouts, for example, have 23% of the recommended daily value of vitamin C along with other nutrients, such as iron, protein, fiber, and calcium
Health Benefit Can help prevent cancer
Bean sprouts are are a rich source of sulforaphane, one of the most potent anticancer compounds isolated from a natural source
Sprouts can contain 50 times more sulforaphane than mature beans

Health Risks

Harmful bacteria
Because sprouts have been associated with outbreaks of salmonella and E
coli infection, people at high risk from exposure to these bacteria, such as children, the elderly, and people with weak immune systems, should avoid eating sprouts
It’s okay to eat most sprouts raw, as long as they’re free of bacterial contamination
An important exception: sprouted soybeans, which contain a potentially harmful toxin that is destroyed by cooking

QUICK TIP:

Bacteria avoidance If you are a healthy adult, you can minimize your risk of consuming harmful bacteria by buying crisp sprouts with the buds attached
You can also reduce risk of illness by cooking sprouts before eating them
Lupus flare-ups
People with lupus should avoid alfalfa sprouts; alfalfa in any form can prompt a flare-up of symptoms

Allergies

Garnish chicken or beef noodle soup with sprouts

Sprinkle a layer of sprouts on a whole grain tuna salad wrap

Add sprouts to a veggie omelet

Sprinkle on gazpacho

Buying Tips

Look for sprouts with firm, white roots that are slightly moist

Avoid musty-smelling, slimy, or dark sprouts

Storing Tips

Keep sprouts refrigerated and use them promptly

Wash the sprouts thoroughly with water to remove any dirt

Most sprouts can be kept in a plastic bag in the crisper of the refrigerator for up to 3 days

Rinsing daily under cold water may extend their life

Sprouts can be frozen for up to a year if you’re going to cook them in the future