Sprouting, a process in which seeds and legumes are germinated and eventually eaten raw. Sprouting is an easy process but requires the right technique and precision to extract all the goodness. When soaked in water for a certain period, the outer layers tear open, and the young shoot blossoms. The benefits of eating sprouts have been popular, especially among vegans, vegetarians, and raw dieters. Upon sprouting the nutrient value of these vegetables, increases manifold times.
This nutrient-packed, easily digestible food is a rich source of protein, fiber, vitamins, minerals, and enzymes than its raw form. Alfalfa, broccoli, bean, sunflower, clover, and lentils sprouts can be eaten raw in salads, or in juicing, or just steam or pan-fry the sprouts.
Considering that bean sprouts have so many health and environmental benefits, it may be a good addition to our diet. The advantages of consuming sprouts also include better digestion, antioxidant, and detoxifying effect.
Let’s take a closer look at the innumerable benefits of eating sprouts:
1. Sprouts are rich in Vitamins:
The vitamin content of sprouts is 20 times more than its original raw form. They are abundant in Vitamins A, B complex, C, E, and K. Vitamin A, along with alpha and beta-carotene, improves vision and repairs tissues due to its antioxidant properties. Vitamin B1 (thiamine) and B6 (pyridoxine), help regulate appetite and formation of red blood cells, respectively.
A potent antioxidant, Vitamin C boosts the immune system to fight against bacteria, viruses, and other illnesses. Bean sprouts contain high levels of vitamin C that can also defy the aging process. Antioxidants present in sprouts help combat free radicals the prevent DNA destruction. It helps cleanse the body from harmful toxins that cause aging and damaged cells. Vitamin C encourages collagen production, which keeps you looking and feeling young, and maintains and repairs body cells. It also helps the intestines absorb iron.
2. Sprouts help in digestion:
Sprouting reduces the gas-producing starches while increasing protein and carotenoids. This helps combats gastric issues that cause bloating. During the sprouting process, minerals bind to the proteins present in seeds, nuts, and grains making them easily digestible. Moreover, gluten-containing cereals like wheat, barley, and rye when harvested as spouts of wheatgrass and barley grass become gluten-free and safe to eat for those with gluten-intolerance or celiac disease. The high fiber content and enzymes present in sprouts also aid in digestion.
3. Sprouts have exceptionally high enzyme content:
The living enzymes present in sprouts help in boosting metabolic processes improving chemical reactions within the body. Enzymes help breakdown food effectively, enhancing the absorption of nutrients like vitamins, minerals, amino acids and essential fatty acids from the digestive tract. There are 100 times more enzymes in bean sprouts than raw foods. When the nutritional building blocks are all available, it makes it easy for the body processes to work effectively.
4. Sprouts are good for the heart:
These vegetables are extremely low in fats and calories while being a good source of omega 3 fatty acids. This multifold effect helps boost good cholesterol (HDL) and reduces bad cholesterol from blood vessels. Omega 3 fatty acids reduce excessive stress on the cardiovascular system due to its anti-inflammatory properties. The high lecithin and fiber content of sprouts help to keep the heart and blood vessels stable, preventing heart ailments and attacks. Omega 6 linoleic acid is significantly increased when lentils are sprouted. Fatty acids play a vital role in regulating blood pressure, clotting and liver function.
5. The mineral content of sprouts is remarkable:
Bean sprouts are packed with iron, magnesium, calcium, manganese, phosphorus, and potassium. Magnesium is essential for production of energy and activation of enzymes. Manganese enhances carbohydrate, fat and protein metabolism. Phosphorus along with these two minerals helps strengthen bones and produce energy. Potassium helps remove excess sodium from the body. Iron is vital for hemoglobin synthesis and hence combat anemia, blood circulation and aids in supplying oxygen to cells. Minerals merge with the protein during the sprouting stage of the grain, seed nut, or beans.
6. Sprouts are high in fiber and can help reduce weight
A dieters’ delight, sprouts can be an ideal weight loss solution. Due to their high nutrient and fiber content, and negligible fats, you can consume sprouts in large amounts without worrying about the weighing scale. The fiber binds to toxins, fat that the body breaks down, moves it through the walls of the intestines, and eliminates it from the body. A high fiber diet reduces the risk of developing type 2 diabetes and cardiovascular diseases.
7. Sprouts are good for skin, hair and nails:
Phytoestrogens in sprouts boost collagen, elastin, and hyaluronic acid, which is known to retain moisture and maintain skin elasticity. The zinc, protein and vitamin content of sprouts help in healthy hair growth, stimulates sebum production in scalp, keeps dandruff at bay, and prevent premature greying of hair. The amino acid lysine is found in high quantities in bean sprouts that help in growth and repair. Phytoestrogens increase estrogen levels that help to reduce the uncomfortable effects of menopause.
8. Sprouts are a good source of energy
The powerhouse of energy in seeds, grains, and beans is increased through soaking and sprouting. They have protein content comparable to meat, fish, and other dairy products. Hence, an ideal substitute for vegetarians. Sprouts can help reduce stress by elevating energy levels reducing physical and mental tiredness.
9. The best alkalizing agent-Sprouts:
Many diseases like cancer have been related to high acid content in the body. Sprouts help regulate the pH of the body by reducing the level of acids. Since cancer cells and some disease-causing bacteria and viruses thrive in acidic and oxygen-deprived environments, sprouts can prevent many diseases.
10. The most inexpensive and easily accessible:
Sprouts are extremely inexpensive and affordable. They can be grown easily even at home without the use of pesticides or chemicals. Healthy affordable eating is no more an excuse and can be included in your salads, wraps, and sandwiches.
Sprouts can keep you full and energized for a long time. It is one of the most wonderful food that should be incorporated into your daily diet for a healthy lifestyle.