We all eat sprouts every now and then. They are rich in nutrients and antioxidants and eating them can improve your digestion and blood sugar levels. Making sprouts a part of your meals can offer various benefits to you. If you enjoy eating raw sprouts with onions and tomatoes, find out why you should continue doing just that.
Nutritional Value of Sprouts
Given below is a chart defining the nutritional value of a whole cup of raw sprouted moong beans.
|Vitamin C||13.7 mg|
|Vitamin E||0.1 mg|
|Vitamin K||34.3 mcg|
|Vitamin B6||0.1 mg|
|Omega-3 fatty acids||16.6 mg|
|Omega-6 fatty acids||43.7 mg|
|Dietary Fiber||1.9 g|
Different Types of Sprouts
There are mainly four different types of sprouts available for eating. They are-
1. Mung Bean Sprouts
Mung beans are small green beans that belong to the legume family, These beans are sprouted to reap the maximum benefits. They are high in proteins. You can consume them as salads.
2. Wheat Sprouts
Wheat sprouts are obtained after sprouting wheat seeds. Wheat sprouts are high in protein. They are also a good source of Vitamins C, B, and E. Eating wheat sprouts can keep your blood sugar levels in check and improve your metabolism.
3. Fenugreek Sprouts
You may not enjoy eating bitter fenugreek sprouts but they can be beneficial for your health. Fenugreek sprouts various nutrients but they are particularly rich in iron, fibre, and protein. Consuming fenugreek sprouts can keep your blood sugar levels regulated and even help in detoxification.
4. Gram Sprouts
Black gram sprouts can give you your dose of Vitamin K and prevent the deficiency of zinc in your body. Horse gram sprouts are another option for those who want to regulate their cholesterol levels and prevent constipation.
Benefits of Eating Sprouts
Sprouts give you a ton of amazing health benefits. Think they just help you with weight loss? Think again. Here’s a list of the amazing benefits of eating sprouts daily when you begin adding them to your diet.
1. It May Improve Digestion
When you sprout seeds, the fibre content in them increases. Sprouting help in increasing the amount of insoluble fibre, which helps form stool and move it through the gut. Thus it helps prevent constipation. They also contain enzymes which also help prevent constipation. Eat fibre-rich sprouts to keep your digestive system in good health.
2. It May Help You Lose Weight
Sprouts are high in fibre and low in calories. When you eat sprouts, you will feel full and won’t reach out for unhealthy snacks, which ultimately will help you lose weight.
3. It Helps Build Muscles
Sprouts are a good source of plant-based protein. You need protein for building muscles, for strong and healthy bones, and to repair your organs. Eating sprouts can help you meet your protein requirements. Include sprouts in your diet to boost your metabolism and increase your energy levels.
4. It Can Prevent Anaemia
Iron deficiency is a common problem and it can lead to anaemia. If you are anaemic, you may experience the common symptoms of anaemia like nausea, dizziness, lightheadedness, stomach issues, and more. To combat this, you can include sprouts in your diet. Furthermore, you can prevent it by adding a handful of sprouts in your daily diet. You won’t have to worry about your iron requirements.
5. It Can Strengthen Your Immune System
Sprouts can strengthen your immune system by supplying you with ample amounts of Vitamin A and C. The Vitamin A content in sprouts grows up to by ten-fold when you let the sprouts germinate or develop for over a week from their initial form. High amounts of Vitamin A equals increased production of white blood cells in your body. This means you’ll be less likely to suffer from infections, common colds, flu, and more.
6. It Can Repair Your Skin
Sprouts have anti-ageing properties and are very good for your skin. If you want youthful and glowing skin, sprouts are your go-to food. This is because of their huge amounts of B-complex vitamins which aid cellular regeneration and skin repair. These nutrients can help unclog your pores, prevent wrinkles, and boost collagen production which keeps the skin glowing.
7. Improves Sexual Function
Sprouts contain selenium which improves sperm quality and its motility. Sprouts also boost blood circulation which helps prevent erectile dysfunction. Men can include sprouts in their diet to make sure that they perform in the bedroom.
8. It May Improve Heart Health
Sprouts are a good source of Omega-3 fatty acids which regulate cholesterol levels in your body. In short, it supplies you with HDL cholesterol which is good for your body. Sprouts improve heart health by lowering bad cholesterol levels and increasing good cholesterol levels.
9. It May Improve Your Vision
If you want to improve your eyesight, you can consume Brussel sprouts. Brussel sprouts are high in antioxidants and can protect your eyes from damage caused by oxidative stress. They fight against free radicals and protect you from various conditions like cataracts, glaucoma, macular degeneration, and more.
10. Promotes Hair Growth
One of the benefits of eating sprouts is that they stimulate sebum production in the scalp and protect your hair follicles. Eating sprouts can also prevent thinning and premature greying of hair.
Tips to Keep in Mind Before You Consume Sprouts
Here are a couple of tips you should keep in buy when you choose sprouts from a vegetable shop or when you eat them.
- Eat raw sprouts. Don’t cook them as cooking will destroy the nutrients in them.
- Wash the sprouts well before eating them.
- You can steam the sprouts as steaming will retain the nutrients. However, don’t fry or roast them.
- Sprouts are one of those foods that go best with salads and appetizers. You can even buy sprouted grain flours to use in cakes, sandwiches, risottos, and much more. When you add millet to sprouts flour, you can even make your own fresh bread.
- There are various culinary uses of sprouts and you can even sauté Brussels sprouts using butter. If you’re planning to steam them, you can use a vegetable steamer or just lightly steam using an inch of boiling water in a cup. The best way to steam is to steam for two minutes, uncover the lid to get rid of the smell and finish by covering the pots and simmering for 15 minutes until they turn tender.
1. Are There Any Side Effects of Eating Sprouts?
When you cook, steam, or roast sprouts, not always it will eliminate the bacteria from them. You may experience abdominal cramping, diarrhoea, bloating, etc. Some people report having allergies towards certain types of sprouts, so it’s always advisable to have a word with your doctor before adding them in your diet.
2. How to Select and Store Sprouts?
Whenever you plan to buy Brussel sprouts, always try to shop from a vegetable market to ensure you get a fresh supply. Look for the ones with bright green heads and avoid the sprouts with black spots on them. To store them, cut off the stalks. Wash the sprouts using cold water and pat dry with a towel. De-stem and get rid of the loose leaves. Store them in an uncovered bowl in the refrigerator.
3. What Is the Ideal Time to Eat Sprouts to Get Best Results?
The best time to eat sprouts is right before dinner or early in the morning.
4. How to Include Sprouts in Your Diet?
You can add sprouts to your diet by incorporating them in your smoothies, salads, and sandwiches. You can even make your very own plant-based milk out of them and there are plenty of recipes for that out there.
There’s a whole world of nutritional goodness that awaits you when you start adding sprouts to your diet. Now that you’ve read this article, it’s time to start adding them to your meals and begin reaping the benefits.