How sprouted foods can power up your immune system

older couple dancing and laughing with fresh fruits and vegetables

Insights from our resident dietitian, Deanna Mak

Taking care of our health enables us to tackle our hectic day-to-day schedules head-on. Think of your immune system as our body's ultimate defender, like a superhero shield against all those bothersome germs like bacteria and viruses. It's not just about preventing colds and the flu, our immune system works around the clock to heal wounds, keep inflammation in check, and even prevent chronic disease.

When our immune system is strong, we’re strong! A strong immune system will help us to bounce back faster when sickness does strike. But to keep it in tip-top condition, we need to care for it and feed it with a diet packed full of nutrients.

Nutrition plays a crucial role in our immune system's ability to fend off external threats ⁽¹⁾. Essential nutrients are key, as they support the production and function of immune cells, regulate immune responses, and aid in repairing damaged tissues. While initial studies on nutrition and immune function mainly focused on the effects of micro and macronutrients, recent research has expanded to include a wide variety of phytochemicals ⁽²⁾.

So, how can the humble sprout help to keep our immune system powering on? Small but mighty, sprouts are particularly beneficial as they offer both valuable nutrients and phytonutrients that boost your immune health while also help you meet your daily vegetable intake.

Broccoli Sprouts - are truly a nutrient powerhouse of the plant world. They contain a valuable mix of nutrients including Vitamin C which plays an important role in immune function and protects cells against free radical damage. One serve of our Broccoli Sprouts Powder contains 22% of the recommended dietary intake for Vitamin C. Broccoli sprouts are also one of the most potent sources of the unique phytonutrient, sulforaphane, which can only be found in plants. Sulforaphane is best known for its antioxidant properties, which means it can neutralise harmful free radicals that enter our body. Free radicals are unstable molecules that can cause damage to our cells and DNA which can lead to stress on our body. ⁽³⁾

Chickpea Sprouts - provide a rich source of plant-based protein. They contain over 25g in every 100g ⁽⁴⁾. Protein is necessary for the production and function of healthy immune cells. Chickpea sprouts contain the added benefit of dietary fibre which can help promote healthy gut flora. Maintaining a healthy gut is another vital part of regulating immune function. Just over 17g of dietary fibre is found in every 100g of chickpea sprouts.⁽⁴⁾

Alfalfa Sprouts - just like broccoli sprouts, alfalfa sprouts provide a valuable source of Vitamin C, with 36mg of Vitamin C found in every 100g.⁽⁵⁾ Alfalfa sprouts provide double-the-benefit when paired with iron-containing foods. This is because Vitamin C enhances the absorption of iron, which is also an essential nutrient for normal immune function. Alfalfa sprouts also contains a rich source of folate, which together with Vitamin C, supports a well-functioning immune system. 100g of alfalfa sprouts contain 120µg - that is more than 25% of the recommended dietary intake. ⁽⁵⁾

Some ways to incorporate immune boosting sprouts:

Add sprouts to salads for extra texture and crunch. Pairing broccoli or alfalfa sprouts with iron-rich foods such as beef or chicken can help increase their absorption
Blend chickpea sprouts or Broccoli Sprouts Powder into your favourite smoothie
For an easy dinner, add crunchy sprouts into a stir fry
Top crackers with dips such as hummus and alfalfa sprouts for an on-the-go snack

By incorporating sprouted foods into your meals and snacks, you can give your immune system the support it needs to keep you healthy and resilient. With their abundance of nutrients and versatility in the kitchen, sprouts are a natural way to strengthen immunity and promote overall vitality.

References:

Munteanu C, Schwartz B. The relationship between nutrition and the immune system. Front Nutr. 2022
Wu D, Lewis E, Pae M, Meydani S. Nutritional modulation of immune function: analysis of evidence, mechanisms, and clinical relevance. Front Immunol. (2019)
Mahn A, Castillo A. Potential of Sulforaphane as a Natural Immune System Enhancer: A Review. Molecules. 2021 Feb 1;26(3):752.
USDA, Food Data Central, https://fdc.nal.usda.gov/fdc-app.html#/food-details/602465/nutrients Accessed 26 March 2024
Australian Food Composition Database