This Is What You Need To Know More Along With 4 Best Health Benefits Of Sprouts For You?
What can be better in a Sunday breakfast and after a tiring journey than a hearty bowl of sprouts salad? Stuffed in a sandwich, stir-fry sprouts, mixed with salads, you can eat it according to your taste preference.
Sprouts are the seed that gets germinated in the right amount of temperature and moisture. The process by which spores get germinated and put out shoots is called sprouting. Sprouts are very nutritious for health and provide many benefits. They are easily digestible and can be eaten raw.
How to grow sprouts?
If you are eating sprouts daily, why not learn how to grow your organic sprouts rather than buy it from the market? It is almost an effortless process to grow your sprout. It can be grown from seeds, vegetables, legumes, spices, grasses with minimum tools.
Sprouting can be done in jars or trays; you only need soil, optional, seeds, and a mesh lid for draining, which requires only in a jar. The best part of sprouts is that you do not require an outdoor garden; it can be grown at indoor temperatures.
Types of sprouts
Here are 6 best types of sprouts for you that you would love to try growing at your home.
1) Broccoli sprouts
It is one of the most significant discoveries in the ’90s. It is found out that sprouted seeds of Broccoli have the phytochemical name glucoraphanin, which helps in fighting against cancer. Plus, they contain a high amount of vitamin C and fibre. These sprouts help to boost immunity, helpful for gastrointestinal disorders, detoxify chemical carcinogens.
2) Wheatgrass sprouts
Wheatgrass sprouts are rich in vitamin A, B, and E, calcium, iron, magnesium, chlorophyll. It is a small nutrition hub that helps in fighting against cancer. They are also available in capsules, powder form for those who don’t like its taste.
3) Red clover sprouts
These nutritious sprouts are also known as ‘Daikon’. It is eaten raw in salads or as a veggie.
4) Alfalfa sprouts
This is the most famous crunchy neutral flavour sprouts. It contains vitamin C, vitamin K, and Protein.
5) Clover sprouts
It looks similar in appearance and in taste to that of alfalfa. Clover sprouts are boon for the older women in the menopause period. It can be grown quickly from dried flowers by shaking its seeds in the bag.
6) Cress sprouts
These are similar in taste to Watercress sprouts, radish sprouts, and mustard greens. You can find it easily in any nearby store and can also harvest in by placing it in a vertical tray directly on soil or any other medium.
Health benefits of sprouts
Here are the 4 best benefits of eating sprouts in breakfast that you would love to know.
1. Sprouts are the superb nutrition powerhouse for you.
If you want to be healthy, fit, and fine then, it’s time to add sprouts in your daily meal. Sprouts are highly nutritious and provide a significant number of vitamins and minerals. However, it is low in calories and has an abundance of folate, magnesium, phosphorus, manganese, and vitamins C and K. Sprouts tend to increase nutrients when food is made from it.
Let’s take an example of one sprout and its nutrition values to understand it more.
Nutrition facts of Alfalfa sprouts
- 8 Calories in 33 grams
- Vitamin K: 13% of the RDI.
- Manganese: 3% of the RDI.
- Folate: 3% of the RDI.
- Thiamin: 2% of the RDI.
- Riboflavin: 2% of the RDI.
- Magnesium: 2% of the RDI.
- Iron: 2% of the RDI.
- Vitamin C: 5% of the RDI.
- Copper: 3% of the RDI.
*RDI is the recommended daily intake for the quantity of a particular nutrient which one should consume daily in order to maintain good health.
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2. Digestion improvement is one of the best-known benefits of sprouts.
Research has shown that eating sprouts may improve your digestion. The insoluble fibre found in sprouts tends to reduce constipation. The lower level of gluten and antinutrients helps to form stool and make your stomach happy.
3. Sprouts are good to improve your heart health.
I would suggest to all people who have fear for their family health to eat sprouts daily as these are considered super healthy for your heart health and your family.
It helps in reducing bad LDL cholesterol levels and increase good HDL cholesterol level.
To make the right conclusive decision, many studies have been done on people. Nutritionist observes that by giving daily sprouts to the overweight and obese people, 12% of HDL cholesterol level increases, and 75–84% triglycerides and “bad” LDL cholesterol level decrease by 8th week.
4. Sprouts may help to keep your blood sugar under control.
Research on sprouts in keeping blood sugar level under control is still inconclusive. Some studies found that it reduces the number of carbs and activates the amylase enzyme, which the body uses to break down and digest it. However, not all studies agree.
Possible risks of sprouts that you must know and consider
Eating raw sprouts may link to the fear of food poisoning as it may contain some bacteria. Food poisoning can be dangerous for the pregnant lady and children as diarrhoea, vomiting, and cramps are the symptoms.
Sprouts are grown in humid and warm conditions where many bacteria happen to thrive, resulting in increasing the risk of eating raw sprouts.
That’s why in special cases such as pregnancy, preschool kids and people with the weaker immune system, doctors always recommend to either cook it lightly or avoid it entirely.
However, the risk of contamination can be reduced by keeping some points in my mind like wash your hands before handling, store them in the fridge, check their appearance before buying, Buy chilled sprouts.
How to eat sprouts daily?
Many of you have the same question in your mind, as eating sprouts daily doesn’t make our mouth watery. Do not worry. Sprouts can be eaten in many ways without sacrificing our taste buds.
It can be incorporated in making patties for a burger, aloo paratha, omelettes, sandwich. You can also blend it in a smooth paste and make a pancake, bread spread, smoothies, or crackers.
FAQs on health benefits of sprouts
Here are some of the frequently asked questions about the benefits of sprouts that I would like to share with you.
Q1) Which sprouts are most nutritious?
Sprouts are small nutritious greens having lots of health benefits. Every type of sprout is healthy, having its unique perk. It is up to you what benefit you want to have like Brussel sprouts are good for hair growth, Methi and Moong sprouts are for people with diabetes, and so more.
Q2) What’s the nutritional value of sprouts?
The nutrition value in sprouts is very high. Sprouts have an abundance of proteins, irons, calcium, manganese, and many nutrients. Doctors recommended eating sprouts daily for a healthy and wealthy life. It has many health-promoting effects and helps to prevent many life-threatening diseases.
Q3) What will happen if we eat sprouts daily?
By eating sprouts daily, it will make your body healthy and help you fight against many diseases. Several benefits of eating sprouts are:
- Daily Benefits of sprout no.1: Helps to cure indigestion
- Daily benefits of sprouts no.2: Boosts blood circulation
- Daily benefits of sprouts no.3: Helps in weight loss
- Daily benefits of sprouts no.4: Builds your immune system
- Daily benefits of sprouts no.5: Improves eyesight
- Daily benefits of sprouts no.6: Heart friendly
- Daily benefits of sprouts no.7: Reduce acidity
- Daily benefits of sprouts no.8: May prevent premature ageing
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Q4) What is the shelf life of sprouts?
Sprouts are highly perishable; after germination, they cannot be preserved for many days. It is always recommended to eat them as soon as possible. Its shelf life can be increased only for a few days if you keep it in a bag in the refrigerator or rinsing them daily with cold water.
Q5) What is the best time to eat sprouts?
Anytime, it depends on how you are incorporating it in your food. For example, if you are making their pancakes, eat it at breakfast, or make sprouts vegetables, it can be consumed in lunch or dinner.
However, having it in evening snacks is the best time as it ensures the compound of enzyme properly before dinner. Eating it in the morning is also good as it helps boost your energy for the whole day without making you tired.
Q6) Do sprouts have any harmful health effects?
According to some research, there is a risk of cross-contamination in sprouts. Therefore, it is always recommended to cook it before consumption lightly. Many dangerous bacteria like E.Coli can be present on it, as sprouts and E.Coli both germinate in the same conditions.
To avoid this, make sure to wash your hands properly before handling it, keep your jar clean before storing, before buying, make sure that their appearance is good, and sprouts are chilled.
Q7) Is eating too many sprouts are dangerous?
Eating anything in excess is always bad for health; even drinking milk in excess can pose a risk to your health. That’s why it is always recommended that people keep themselves updated through the internet or discuss their food habits with doctors.
Eating in excess of Brussels sprouts can lead to many problems. Brussels sprouts contain vitamin K used by the body to promote blood clotting. Above 20 years old, the average vitamin K body needs are 122 mcg for women and 138 mcg for men.
So, it’s essential to know how much vitamin K intake you are needed to ensure that you are not eating it in excess.
Conclusive remarks on health benefits of sprouts
There are many varieties of sprouts available, and each variety has its benefit. They are a powerful food that helps in improving digestion, sugar level, heart health. Plus, it contains many nutrients and vitamins.
However, eating raw sprouts can lead to food poisoning, which is more dangerous for a weaker immune system. So, before making any decision, it’s crucial to understand whether the food will have good effects or side effects on you.