Reviewed by experts
People worldwide are becoming increasingly conscious about their health and its connection with food, so they are trying to improve their diet. The modern population is showing a craze towards eating Sprouts regularly to experience the kiss of good health. Now, What are sprouts, and what are the sprouts benefits? This article will discuss everything related to sprouts and how they benefit us.
What are sprouts?
When exposed to warmth and moisture, seeds start germinating and growing, leading to a tail-like tiny white shoot jutting out of the seed. These baby shoots are rich in several health-enhancing phytochemicals. Therefore, sprouting is a functional strategy to improve the sprouts nutritional value and health benefits by manipulating the phytochemicals in the germinating seeds. [1]
Why are sprouts so healthy?
The process of germination and sprouting activates certain enzymes in the dormant seed. It triggers several enzymatic activities, breaking down stored carbohydrates, lipids, and proteins into simpler, absorbable forms. During this process, the degradation of organic acids, free amino acids, and sugars is remarkably increased, increasing the bioavailability of nutrients in sprouts. All these activities make sprouts a super healthy food. [1]
The popularity of Sprouts in India
In recent times, sprouted foods have grown in popularity in our country too, and India’s health-conscious population has started to rely on the therapeutic properties of such foods. Sprouts in Hindi are called Ankurit seeds/legumes/cereals and are used to make a wide range of tasty and healthy sprouts recipes such as sprouts salad, sprouts sandwich, sprouts sabzi, sprouts stir-fry, sprouts frankie, sprouts poha, sprouts khichdi, sprouts pulao and the like.
Health Benefits of eating sprouts
1. Prevents constipation:
High amounts of insoluble fiber in sprouts can make your motion bulky and facilitate strain-less defecation.
2. Slows down aging:
Antioxidants present in sprouts, especially moong sprouts, can slow down your biological clock. Moong sprouts nutrition consists of nutrition from micro & macronutrients that restrain the creation of free radicals. [2] This occurrence elongates your youthfulness.
3. Controls blood sugar:
Sprouts are suitable for people with diabetes as sprouts contain reduced carb levels and manage the secretion of insulin. Also, certain sprout enzymes affect how your body breaks down and uses the carbs. [1]
4. Improves digestive health:
The insoluble fibers in sprouts feed the good bacteria in your gut, supporting healthy digestion and reducing annoying symptoms like gas and bloating.
5. Promotes healthy hair:
Vitamins C and A in sprouts support the growth of hair follicles, and the zinc in sprouts can stimulate sebum secretion on your scalp preventing dry, frizzy hair.
6. Fights viral infections:
Bioactive compounds in sprouts can reduce the viral load in someone infected with some virus. This is especially true in the case of moong sprouts. [1]
7. Improves blood circulation:
High amounts of copper and iron in sprouts, especially moong sprouts, can increase the red blood cell count and improve blood circulation.
8. Supports heart health:
Heart patients should consume sprouts salad daily as sprouts can reduce bad cholesterol or LDL levels and triglycerides levels and increase the levels of good cholesterol or HDL. This lowers the risk of heart attacks and atherosclerosis. [1]
9. Ideal for pregnancy diet:
High amounts of Folate in sprouts can support the healthy development of the fetus in pregnant women. Therefore, women who are carrying should eat sprouts salad daily.
10. Acts as an immune booster:
Sprouts have a very rich nutritional profile. The bioactive components in sprouts can strengthen your immune system and keep diseases at bay. [3]
11. Manages weight:
Sprouts calories are low, and sprouts are nutritional powerhouses. Also, the fibers in sprouts can curb untimely hunger and make you feel full for a long time. Therefore, it is best to use sprouts for weight loss. In India, the popularity of moong sprouts among weight watchers is immense as moong sprouts calories are significantly low, and so, by eating moong sprouts, you can maintain a healthy weight.
12. Strengthens Eyesight:
The Vitamin A in sprouts, especially Brussels sprouts, can nourish your cornea and prevent age-related vision loss.
13. Anticancer effect:
Sprouts have certain active compounds which can shield your organs against cancer [4] and can inhibit the proliferation of cancer cells.
14. Good for your skin:
Essential Vitamins like A and C in sprouts can improve skin texture and clarity and help in collagen re-building.
15. Boosts metabolism:
The high content of fiber and antioxidants in sprouts can boost metabolism and keep you alert and active all the time.
16. Treats malnutrition:
Those who are suffering from nutritional deficiencies must consume sprouts daily as sprouts nutritional value is immense. Essential vitamins, minerals, amino acids, and phytochemicals in sprouts [4] can eliminate the issue of malnutrition.
17. Supports muscle building:
One of the sprouts benefits is that it helps in building muscles due to their high content of amino acids and protein in sprouts.
18. Fights Fatigue:
Sprouts are rich in magnesium, a mineral which can fight fatigue, and restore energy levels.
19. Prevents Anemia:
Sprouts are a superb nutritional supplement. Due to its high iron content, it can prevent anemia triggered by iron deficiency. [5]
20. Improves male libido:
Sprouts are high in Selenium, and Selenium can improve male reproductive health [6] Issues like erectile dysfunction and premature ejaculation can be treated by eating sprouts.
FAQs
- How to make sprouts?
To make sprouts, you need to follow the given steps:
1. Keep the seeds/legumes in a bowl and fill the bowl with water until all the seeds are entirely immersed.
2. Leave the immersed seeds in a dark place at room temperature for about 8 to 12 hours.
3. Once the germination process is initiated, you must rinse and drain the seeds/legumes of excess water until sprouting starts.
- What does Ayurveda say about consuming sprouts?
According to Ayurveda the method of sprouts consumption depends on the kind of dosha or prakriti one is suffering from. Those with Vata prakriti should not consume raw sprouts as the kashaya ras in raw sprouts may aggravate the Vata dosha. They should consume sprouts only after boiling or cooking thoroughly. Those with Kapha prakriti, too, should not consume raw sprouts. While cooking sprouts, they must use Kapha-balancing spices like garam masala, black pepper, and cinnamon. Those with Pitta prakriti can consume raw sprouts but in the daytime only.
- Which is the best sprouts recipe for kids?
If you want your kid to eat sprouts, prepare a nutritious sandwich. Instead of cheese or butter, you’ll use a spicy sprout filling for this sandwich. Boiled moong sprouts or mixed bean sprouts can be used in the sandwich. You’ll need to sauté the sprouts with cumin, pav bhaji masala, chopped tomatoes, and onions. You can pack the sprouts sandwich for your kid’s tiffin. They will love it and devour it. The fiber and protein in sprouts will provide your kid the much needed nutriention.
Conclusion
Young baby sprouts and tender greens add texture, color, and diverse flavors to your dishes. From bean sprouts to lentil sprouts and nut sprouts in soups, salads, and sandwiches to tiny-minty greens in smoothies, desserts, and appetizers, sprouts are everywhere now. In this article, we have talked about the various ways in which sprouts nutrition can help your body. Include sprouts in your everyday diet and get stronger and healthier with every passing day.
Disclaimer: The article aims to provide information for enhancing your scope of knowledge on the subject and is not medical advice. If you wish to adopt any of the remedies mentioned here, you must first consult a doctor.
References:
- Edible Plant Sprouts: Health Benefits, Trends, and Opportunities for Novel Exploration
- Medicinal Role of Mung Bean Sprouts
- A review on bioactive compounds in sprouts: extraction techniques, food application and health functionality
- The role of sprouts in human nutrition.
A review - Effect of iron deficiency and excess on biometric and biochemical parameters indicated in the radish sprouts (Raphanus sativus L.
Subvar. radicula pers.) - Role of selenium in male reproduction—A review
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