Friday, October 10, 2025

Polaris of Enlightenment

Sprouts and microgreens: Cheap access to nutrients

Published 12 March 2023
– By Editorial Staff
Radish sprouts.
5 minute read

Growing microgreens is easy, cheap and above all very nutritious. Many seeds can be grown as both sprouts and microgreens.

The difference from regular farming is that you can get access to fresh and nutritious food much faster, and it can be done all year round without a greenhouse or garden.

A sprout comes from a seed that comes into contact with water and bursts into a small tail. In other words, it is the first stage of the plant’s life cycle. Once this happens, the whole seed and sprout can be eaten. In the seed stage, the nutrients are retained and are therefore more difficult for the body to absorb, but as the seed sprouts, the nutritional content also changes. The amount of antioxidants and vitamins increases and they become more easily absorbed by the body and also easier to digest in the gut, according to the Swedish farming paper Land.

Often the only limit is your imagination when it comes to growing microgreens. In general however, you should avoid potatoes and tomatoes, as you should not eat their sprouting parts. However, you can eat the leaves of beetroot and carrots, for example.

Different seeds

There are many things that can be sprouted. However, one tip is to buy seeds that are intended for microgreens or that are sold for human consumption; seeds for sowing can be treated in various ways to resist plant diseases, for example. Seeds are available in various online shops, but can also be bought in supermarkets or garden centers.

Mung beans are described by many as a favorite, but various lentils are also great for sprouting. Remember that the lentils must be whole and not split. Broccoli has a mild flavor and is suitable for beginners, and buckwheat is also a good beginner’s sprout. Otherwise, the classic alfalfa gives a fresh flavor. Some companies also sell seed mixes.

Use a strainer and bowl

There are special sprouting jars and racks available, but you can also use a colander or a strainer. You can also make your own sprouting jar by using a glass jar, threading it onto a screen or fine mesh (such as a piece of nylon stocking) and securing it with a rubber band.

Start by rinsing the seeds in cold water. Then soak them in cold water in a bowl. The amount of seeds to use and how long they should be soaked can vary. But one rule you can follow is that they should be soaked for about eight hours.

Then pour the seeds into the strainer, rinse again thoroughly and place the strainer with the seeds over the bowl and put a towel over it. This will allow the seeds to drip off. If you use a sprouting jar, leave the jar tilted at an angle and turn the jar from time to time. Then rinse the seeds two to three times a day. Sprouts can be stored in both dark and light. Light will give them more color, but some varieties may taste more bitter. Some people let the sprouts grow in the dark first and then put them in the light towards the end so they get some color.

Time before the sprouts are ready may also vary, for example quinoa can be ready in a little more than a day while yellow peas can take up to five days. Once they have grown their tails, they can be stored in the fridge for a few days in a container that lets some air in, but they should be eaten as soon as possible. Some sprouts can sometimes develop a “white fluff” that can resemble mold, but these are actually fibrils that the seed uses to trap moisture in the air when it starts to dry and are not dangerous. What you should keep in mind, however, is that if the sprouts get too wet, mold might also develop.

Bean sprouts in a bowl. Photo: Milada Vigerova/Unsplash

Growing microgreens

You can also take the sprout and plant it in soil, or alternatively in water or wet paper, so that it forms roots. Once the sprout has grown, you can cut off the plant and eat it, but you leave the roots and do not eat them. In basic terms, you grow on a small scale.

Often most of the things you sprout can continue to grow into microgreens. However, cress and wheatgrass are classics to grow. If you like mustard, you can try mustard seeds, which give a more spicy flavor. Sunflower seeds and radishes are also commonly grown.

Soil or water

Always start by rinsing the seeds thoroughly. Some say that most seeds need to be soaked beforehand, while others say that only some seeds need this. In general, the actual germination of the seed can take longer if you don’t soak and some seeds may not germinate at all.

The seeds should then start to germinate. This can be done directly in soil, in damp kitchen paper or, as above, with water. The seeds can then be sprinkled evenly over the surface. Remember to keep it moist and if you use soil, you should make holes in the bottom in order to drain off excess water. You can also put a lid on so that the seeds can stand in the dark. It is also beneficial to use a spray bottle in the beginning. If using paper towels, lay out a damp piece of paper on a plate and sprinkle the seeds. Spray with water and cover.

When the tails start to emerge you can place them on the windowsill. Whatever method you use, keep them moist. If you’re growing microgreens in water, you can put them in the light as soon as a root mat has formed and the sprouts are attached to each other. Then you can start watering with running water instead of a spray bottle. You should then rinse/water the microgreens once a day, but do not leave the water in the container.

After four to five days your sprouts are ready to harvest!

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Study: Diet crucial against obesity – not activity level

Published 6 October 2025
– By Editorial Staff
The problem is not a sedentary lifestyle – but too much and the wrong kind of food, according to the researchers.
2 minute read

Sedentary and physically active people can burn almost the same amount of energy per day, shows a new American study. The researchers therefore argue that the fight against obesity must focus more on diet – and less on exercise.

In the study, published in the scientific journal PNAS, researchers compared data from 4,200 people from different continents with different lifestyles – including herding cultures in Siberia, hunter-gatherers in Tanzania, as well as people from both low-income and high-income countries. In total, they compared 34 different population groups.

The results show that total daily energy expenditure did not differ significantly between the different population groups. This means that, for example, a hunter-gatherer used the same amount of energy as an office worker in Sweden during a day.

Even when people live different lifestyles, once we account for the effects of body size, we do not see meaningful differences in the total number of calories people burn, says Amanda McGrosky at Elon University in the US, who is the lead author of the study, in a press release.

McGrosky points out that obesity is therefore primarily about increased calorie consumption, not decreased activity expenditure.

If you are worried about excess body fat, focus on calories in, not calories out, the researcher suggests.

Westerners eat too much

Obesity and overweight are growing health problems in the Western world, something often linked to the increasingly sedentary culture. However, this study suggests that sedentary behavior is not the biggest problem causing obesity, and McGrosky believes the study offers hope in the fight against obesity. Instead, one should look at diet and especially reduce the intake of ultra-processed foods and increase the proportion of healthy ones.

The researchers therefore suggest that it is not sedentary behavior that is the culprit in Western countries’ obesity epidemic, but rather that people simply eat too much and too unhealthily.

Exercise is still important

However, the researchers point out that this does not mean one should exclude exercise and movement, as it has a range of health-promoting benefits such as reduced risk of cardiovascular disease, premature death, and also improves mental health.

A key takeaway from the study is that increases in body fat that accompany changes in lifestyle are primarily linked to changes in energy intake, or diet. Physical activity is still very important for all-around health and should be considered complementary to diet, says McGrosky.

Fifteen minutes in the park can reduce anxiety

Published 26 September 2025
– By Editorial Staff
All types of green spaces in cities improve residents' mental health, but urban forests stand out – particularly when it comes to reducing depression and anxiety.
2 minute read

Just fifteen minutes in urban green spaces is enough to improve mental health, a study shows. The best approach is to sit or rest in the park for a while.

Today, approximately 55 percent of the world’s population lives in cities, according to the UN. This figure is expected to increase to nearly 70 percent by 2050. This means a greater absence of nature and also more health problems linked to city life, such as anxiety, which is more common among urban dwellers.

In a study by researchers at Stanford University in the US and Leiden University in the Netherlands, results from 449 published studies were compiled and 78 field experiments analyzed to examine how different types of urban green spaces affect 12 different aspects of mental health. Nearly 5,900 participants were included in total.

The results, published in Nature, show that all types of urban green spaces improved mental health, but urban forests stood out – particularly when it came to reducing depression and anxiety. And you didn’t need to spend particularly long to get a positive effect; less than fifteen minutes was enough. However, spending more than 45 minutes in nature provided greater benefits.

Our results show that even brief contact with nature can provide significant mental benefits, says Roy Remme from Leiden University, according to Medical Xpress. What’s more, longer nature exposure is linked to even greater reductions in stress and boosts in vitality.

Rest or sit

Young adults see even greater benefits, which is remarkable considering that most mental health problems begin before age 25. However, there was also a significant benefit for other age groups. Primarily, it was beneficial for mental health to sit or rest in the park or natural area, while moving around in nature increased energy and positivity.

Based on the results, the researchers emphasize the importance of protecting forests and parks in cities, but also promoting smaller parks and more street trees to improve residents’ access to nature. Furthermore, they point out that simpler changes, such as placing more windows facing greenery or organizing community programs with guided meditation, for example, can be cost-effective ways to promote public health.

Researchers: More people affected by meat allergy as ticks spread

Published 25 September 2025
– By Editorial Staff
Meat allergy can be triggered by tick bites – the immune reaction against alpha-gal in mammalian meat causes the symptoms.
2 minute read

Meat allergy is becoming increasingly common in Sweden following tick bites, researchers confirm. For those affected, it means a complete lifestyle change since there is no treatment – only complete abstinence from meat helps.

Karin Ottosson was struck by severe stomach problems after a tick bite. It took time to figure out what problem Karin had been affected by, she felt very ill and nothing seemed to help.

I was bedridden and tried to eat, but it just continued and continued, she tells Swedish media outlet TV4.

After several hospital visits and numerous investigations, the answer came: Karin had been affected by meat allergy. It is caused by an immune reaction to the substance alpha-gal, which is found in tick saliva and in meat from mammals. The symptoms can include, in addition to various stomach problems such as vomiting and diarrhea, rashes and even asthma reactions.

Researchers have seen a marked increase in meat allergy in connection with ticks spreading to new areas, and also becoming more active for larger parts of the year.

No treatment

Karin had to completely change her diet, but it is not entirely simple to avoid meat – even small amounts or hidden additives can trigger the allergy.

It can be anything from starting to itch, getting a rash, to becoming as ill as I was from the beginning. It’s impossible to predict, says Karin.

There is no treatment for meat allergy, and the only thing that works is to completely avoid meat.

Unfortunately, there is no treatment other than having to avoid mammalian meat and making sure not to get bitten by ticks, says Marianne van Hage, professor of clinical immunology.

Broccoli may protect against colorectal cancer

Published 15 September 2025
– By Editorial Staff
Delicious on the plate and delicious for your health.
2 minute read

People who eat more broccoli and cauliflower have a lower risk of colorectal cancer, according to a Chinese study. However, moderate amounts are sufficient to achieve the protective effect.

Colorectal cancer is the third most common form of cancer worldwide and is also the second leading cause of cancer-related deaths.

In Sweden, colorectal cancer has increased among young people over the past thirty years, and mortality from this form of cancer has increased among patients in all age groups for up to ten years after cancer diagnosis.

In the study, which was published in BMC Gastroenterology, researchers analyzed data from 17 previous studies, with a total of 639,539 participants, including 97,595 cases of colorectal cancer.

The purpose was to investigate whether higher vegetable intake corresponded to greater risk reduction for this form of cancer and, if so, the specific amounts at which this effect became significant.

The results showed that those who ate more cruciferous vegetables, such as broccoli, cabbage, cauliflower, or Brussels sprouts, had a 20 percent lower risk of colorectal cancer compared to those who ate less.

Photo: Polina Tankilevitch/Pexels

Glucosinolates

These vegetables contain many beneficial substances such as vitamins, fiber, and antioxidants. But what makes them extra special are compounds called glucosinolates. When you chew these vegetables, glucosinolates break down into other compounds called isothiocyanates – particularly one called sulforaphane.

These are the compounds that give the vegetables their strong, sometimes slightly bitter taste and smell. These are also the compounds believed to be cancer-preventive.

The researchers found that the greatest risk reduction was observed between 20 and 40 grams, but no significant improvement was seen above 40 grams per day.

The study was conducted at the Second Clinical Medical School of Inner Mongolia University for the Nationalities in Yakeshi, China.

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