Everyone wants to stay fit and healthy in this fast-moving world. But alas! Our busy schedule and hectic lifestyle have made it difficult for us to find time for our health. Some of the easiest ways to stay healthy are monitoring our diet, doing workouts or going for a brisk walk. However, these efforts are not enough until we maintain a healthy balance of nutrition in our bodies. The simplest way to maintain this nutrition balance is by consuming sprouts, the storehouse of nutrients. There are various health benefits of sprouts as these little greens are incredibly nutrient-dense and also great for your overall health.
What are Sprouts?
Sprouts are an excellent superfood packed with protein, calcium, fibre, vitamin, mineral, antioxidants and enzymes. They promote good health and are vital for the complete development of the body. Sprouts are often related to legumes and lentils. However, have you ever wondered what makes them a delight to eat? Well, it’s the miraculous process of germination. The seeds or grains of lentils are turned into sprouts by soaking overnight, and then, the sprouts are rinsed to remove enzyme inhibitors and initiate germination.
Why is soaking must for sprouts?
It is good to soak most of the seeds if not all. Soaking is a method that nutritionally activates a dormant seed or grain and triggers various enzymatic activities leading to the breakdown of stored proteins, carbohydrates, and other nutrients into simpler forms. Soaked helps eliminate the harmful chemicals that contaminate the seeds or grains during the handling process. Soaking seeds, grains or legumes in water also softens the outer layer of seeds that might contain some anti-nutrients and may not facilitate proper absorption.
Many people have a hard time digesting raw seeds or nuts, but soaking makes it easier for them to digest seeds and nuts. It also eliminates gas-producing starch and lessens the cooking time of legumes and pulses. Thus, soaking becomes a must. Soaking activates enzymes to break down the stored phytates, which leads to sprouting. Sprouting almost multiplies the nutrient profile of the seed or grains. Sprouting also leads to an excellent absorption of the food’s nutrients by the body and increased digestibility. Therefore, it is a good idea to soak.
Benefits of Sprouts
Sprouts can be a great addition to your diet as they have a lot to offer. The best part is that they can be a perfect replacement for your evening snack or munching sessions. Moreover, if you’re a health-conscious person, who doesn’t want to compromise on taste, you can make a sprout chaat. For your better understanding, here are a few benefits of sprouts to your daily diet:
1. Helps in weight loss
Sprouts generally are low in carbs and less starchy, which makes them a great food for people who are watching their weight. Consuming sprouts would help you to control your hunger pangs and help you to lose weight. A bowl of about 100 grams of sprouts contains just a little over 100 calories, packed with all the essential nutrients.
2. Aids in digestion
Sprouts are a great food for someone suffering from constipation. Sprouts are easy to digest and work as a natural laxative as they are loaded with fibre. Fibre is vital for the digestive system; it keeps you satiated for a long and prevents binge eating. Moreover, if you want to lose weight, you may consume sprouts as a healthy snack.
3. Provides plenty of protein
Meat, eggs and dairy are not the only high-protein foods available. Sprouted beans and legumes are rich in this nutrient too. Sprouts are packed with a good amount of protein; a cup of sprouts contains 14 grams of protein. Sprouts make it easier to meet your protein requirements and prevent nutrient deficiencies if you’re on a vegan diet.
4. Improves heart health and reduces cholesterol
Sprouts, being a low-fat food and also rich in fibre, help lower cholesterol levels, thus improving heart health. Some sprouts contain helpful Omega-3 fatty acids, which reduce the harmful level of bad cholesterol in the body that is harmful to your health. One of the notable benefits of sprouts is that their regular consumption can significantly lower the risk of cardiovascular complications since sprouts are anti-inflammatory in nature. Make sure you include them plenty in your diet.
5. Improves immunity and cleanses the body
Consumption of sprouted seeds and pulses promotes the level of Vitamin C and antioxidants in your body. It also helps the white blood cells (WBC) fight diseases and supports the immune system. Sprouts also contain chlorophyll which helps in removing toxins from the body. This help in cleansing the body, boosting the immune system, thus warding off the risks of illness and infection
6. Improves eyesight
Sprouts contain vitamin A, which plays a vital role in improving vision and eyesight. Sprouts also possess antioxidants that help protect the cells of the eyes from free radical damage, which may lead to early loss of sight and glaucoma. Daily intake of sprouts also reduces the risk of eye-related problems like night blindness and the formation of cataracts.
7. Promotes healthy skin and hair growth
Do you want beautiful skin and hair? Then, it would be best if you consume sprouts regularly. Sprouts are an excellent source of Vitamin A, Vitamin C and antioxidants, which are extremely good for your skin and hair health. In addition, eating sprouts on a regular basis stops the damage from free radicals present in your body that stimulates the growth of hair follicles which in turn reduces hair fall. It also helps in the regeneration of cells that keeps your skin hydrated too.
8. Slows down the ageing process
Who doesn’t want to delay the ageing process? Well, regular intake of sprouts prevents damage to the skin cells that happen with increasing age as they have enormous reserves of vitamins and antioxidants. Thus, including sprouts in your daily diet may help reverse signs of ageing, remove fine lines, blemishes and pigmentation, and eliminate dull skin. It also rejuvenates the skin from deep within and gives you a healthy glow.
Health Concerns
Though sprouts are a storehouse of nutrients, they can be repositories of many bacteria as they grow in moist and dark places. So, you should ensure to wash the sprouts carefully before eating as unclean sprouts may cause bacterial infections in the body. Refrigerating, blanching or cooking is recommended depending on the type of sprout. Moreover, it is also a good idea to buy fresh sprouts with the buds still on them.
Bottom line
Now you know that sprouts are not only a powerhouse of nutrition but have numerous health benefits too. Well, if these benefits of sprouts are not enough to convince you to add them to your diet, what else would? You can sprout the seeds, consume them according to your taste, and enjoy their endless benefits of sprouts. For more queries or suggestions, feel free to reach out to us at editor@yuvaap.com.
References: https://pubmed.ncbi.nlm.nih.gov/28370158/
https://pubmed.ncbi.nlm.nih.gov/23631497/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8398379/
Priyanka Khurana Goyal is a prominent Indian figure renowned for her diverse accomplishments and contributions across various fields.. Read more
