Saturday, May 31, 2025

Polaris of Enlightenment

Sprouts and microgreens: Cheap access to nutrients

Published 12 March 2023
– By Editorial Staff
Radish sprouts.

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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Use of obesity drugs surges in Finland

Published 27 May 2025
– By Editorial Staff
Sales of obesity medication have skyrocketed in Finland in just a few years.

The use of obesity medication increased significantly in Finland last year – many more Finns were treated for obesity compared to 2023. At the same time, opinions are divided on the effectiveness of the treatment.

A total of 75,000 Finns used medicines for weight loss or obesity treatment in 2024. This is an increase of 20% compared to 2023, according to the Social Insurance Institution of Finland (Kela). In five years, the number of users has increased more than elevenfold.

Semaglutide, sold under brands such as Ozempic and Wegovy, is the most popular. Originally designed as a drug for the treatment of type 2 diabetes, this type of medicine is not reimbursed if it is used for obesity alone. This means that Finns have to foot the bill themselves, which can be over €260 each month.

It is also unclear how effective this type of weight loss medication really is, but Pia Pajunen, an expert physician at Kela, says it is not a quick fix for losing weight.

If you stop using the obesity medication, the weight often starts to increase again quickly. It’s important that both doctors and patients are aware that research shows these medications generally need to be used long-term, she says in a press release.

Good fitness may prevent dementia

Published 27 May 2025
– By Editorial Staff

People at risk of dementia can reduce their risk by improving their fitness, according to a study from Karolinska Institutet. The study shows that the risk can be reduced by up to 35%.

In the study, published in the British Journal of Sports Medicine, researchers used data from 61,214 dementia-free people, drawn from the UK Biobank database. The participants, who were aged between 39 and 70, were followed over a period of 12 years.

On enrollment, participants completed a six-minute cycle test to measure fitness, and neurological tests were done to estimate their cognitive function. The researchers also examined genetic predisposition to dementia.

During the 12-year follow-up period, a total of 553 people were diagnosed with dementia, representing 0.9%.

The results show that better fitness is linked to reduced dementia risk and improved cognitive function. According to Weili Xu, Professor of Geriatric Epidemiology in the Department of Neurobiology, Care Sciences and Society, good fitness can reduce the risk of all forms of dementia by up to 35%.

– Our findings suggest that maintaining good fitness may be a strategy for preventing dementia, even among people with high genetic susceptibility, she says in a press release.

The researchers also emphasize that this is an observational study, so it is not possible to determine cause and effect. The number of dementia cases may also have been underestimated, they add, as UK Biobank participants are generally healthier than the general population.

Ultra-processed food may increase the risk of cardiovascular disease

Published 21 May 2025
– By Editorial Staff

Extra-processed foods and sugar-sweetened beverages are linked to a particularly increased risk of premature death from cardiovascular disease, according to a study from Lund University.

Ultra-processed food is food that has undergone extensive processing and contains a high proportion of added chemicals compared to “regular” processed food. This type of food is often cheap, heavily marketed and has become an increasingly important part of the Western diet in recent years.

In the study, published in Clinical Nutrition, researchers followed 27 670 participants from the Malmö Diet Cancer Study over 23 years, with funding from the Swedish Heart and Lung Foundation.

The results show that a high intake of highly processed foods and sugar-sweetened beverages is linked to an increased risk of premature death, death from cardiovascular disease and death from respiratory disease. There is an increased risk for women.

– Over-processed foods are often rich in salt, fat and added sugars, but often poor in fiber, vitamins and nutrients. Limiting intake can reduce the risk of premature death, says Emily Sonestedt, associate professor at Lund University and lead researcher of the study, in a press release.

Ultra-processed food is markedly different from what humans have been eating for thousands of years, but the long-term effects on health have yet to be studied in depth. However, links between this type of food have previously been made to depression and type 2 diabetes. At the same time, the researchers point out that more studies are needed on the subject.

–  More research is needed to better understand how ultra-processed food affects the body. In future studies, we will be able to analyze current dietary data in the Swedish population and learn more about the relationship with cardiovascular disease, says Kristina Sparreljung, Secretary General of the Swedish Heart-Lung Foundation.

Sauerkraut may help your stomach

Published 11 May 2025
– By Editorial Staff

Sauerkraut may protect the intestinal lining from inflammation, according to an American study. During fermentation, the nutritional content of cabbage changes – including an increase in levels of lactic acid, amino acids, and other beneficial substances that are formed during the breakdown and can promote gut health.

Fermentation is a natural process where microorganisms like lactic acid bacteria and yeast break down sugars in food. This often results in the conversion of sugar into lactic acid or alcohol. The process not only helps preserve the food – it also produces probiotics, meaning live bacteria that are beneficial for the gut.

Fermented foods have been eaten for thousands of years around the world. For example, eating fermented vegetables makes the nutrients in the food easier for the body to absorb, and some studies show that vitamin levels can actually increase. There are also studies that suggest fermented foods can have positive effects on health, particularly for digestion and the immune system.

Sauerkraut better than raw cabbage

Researchers at the University of California Davis in the USA tested whether the nutrients in sauerkraut could help protect intestinal cells from inflammation-related damage. The study compared sauerkraut, raw cabbage, and the brine left over after the cabbage fermentation process.

The experiments were conducted on an artificial intestinal wall exposed to inflammation by adding so-called cytokines – which are known to damage the intestinal lining. These can be activated in the gut, for example, by consuming too much ultra-processed food or too much sugar or salt.

Fermentation increases beneficial substances

The results showed that sauerkraut can protect the intestinal lining from inflammation caused by cytokines. Raw cabbage and the brine, however, did not help protect the gut. It didn’t matter whether the sauerkraut was store-bought or homemade.

Chemical analyses show that fermentation changes the nutritional profile of cabbage and increases the amount of beneficial metabolites such as lactic acid, amino acids, and plant compounds, which in turn are linked to gut health. These changes may explain why fermented foods are often associated with digestive benefits.

– Some of the metabolites we find in the sauerkraut are the same kind of metabolites we’re finding to be made by the gut microbiome, so that gives us a little more confidence that this connection we found between the metabolites in sauerkraut and good gut health makes sense, says Professor Maria Marco in a press release.

The researchers have found hundreds of different metabolites that are formed during fermentation and that they are now working to determine which ones play the biggest role in supporting long-term gut health. The next step in the research is to conduct studies in humans to see if the gut-protective metabolites found in sauerkraut can have the same positive effects when included in the daily diet, as was shown in the lab.

A little bit of sauerkraut could go a long way, she says. We should be thinking about including these fermented foods in our regular diets and not just as a side on our hot dogs.

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