Sprouts are edible seeds that are germinated. Most seeds, nuts, pulses, legumes and grains can be sprouted. Sprouted alfalfa, whole green gram, chickpeas, kidney beans, fenugreek seeds, wheat and barley are popular for their medicinal and nutritional properties. The many health benefits of sprouts result from the process of sprouting and the composition of sprouts.
Composition of Sprouts
Sprouting is a natural form of “cooking” which retains the nutrients that are lost in the refining or cooking processes. Therefore, sprouts are packed with vitamins and minerals, high protein and low fat.
- They are rich in antioxidants: vitamins A,C and E and selenium. They also contain calcium, phosphorous, magnesium, iron, zinc, folate and vitamin B. They are low in sodium but high in potassium. Sprouted legumes like peanuts, soya beans and peanuts have complete proteins.
- Sprouts have food enzymes which are needed for biochemical reactions in the body.
- There is a considerable amount of fiber.
The Process of Sprouting
Sprouting has many benefits, and can be easily done at home.
It increases the amino-acid content, as well as the calcium content of pulses. The vitamin content multiplies during the sprouting process by almost five hundred times. When seeds sprout, enzymes are activated to convert proteins into amino-acids, fats into fatty acids and to break down starches into simple sugars. Moreover, carbohydrate molecules are broken down during sprouting, and react with nitrogen to form amino-acids. Amino-acids in turn give rise to easily digestible proteins.
Seeds are devoid of vitamin C in the dry state, but the content of vitamins A, C and E increases when seeds are sprouted. Moreover, enzyme inhibitors and anti-nutrients are deactivated by soaking and sprouting.
Health Benefits of Sprouts
Pulses, beans and cereals are rendered more digestible by sprouting, so sprouts are nutritious, easily digested and assimilated.
- The vitamins and proteins in sprouts help to build muscles and tone the body. Calcium strengthens the bones, while iron boosts the hemoglobin, necessary for transporting oxygen to all parts of the body.
- Sprouts reduce the incidence of cancers, heart diseases and diabetes. They lower cholesterol, and regulate the absorption of glucose from the digestive system. Moreover, they contribute to the health of the liver, spleen and lungs.
- Sprouts increase vitality, strengthen the immune system, detoxify the body and slow the aging process.
- The fiber provides roughage, thus preventing constipation, haemorrhoids and peptic ulcer.
- Finally, sprouts maintain the acid-alkaline balance of the body.
In Chinese medicine, sprouts have been used to treat fever, headache, oedema, anxiety attacks, and as a diuretic. It has been used as a common folk remedy to eliminate toxins.
Sprouts are full of vitamins, and easy to digest. They are filling, yet low in calories, thus helping to regulate weight. They rarely cause allergic reactions, and are easy to consume. Crisp, tasty and crunchy, they are a nutritious addition to a number of dishes like salads, soups, sandwiches and vegetable dishes. Sprouts have the highest level of nutrients which are easily absorbed. Therefore, regular consumption of sprouts leads to a heightened feeling of health, energy and vitality.
Tips: Various sprouts can be combined to supplement each other.
Green gram sprouts are especially suitable for convalescents, and even babies.
Nita Mukherjee - I have 25+ years of experience in education and tutoring in English, and 12+ years in writing. With a post graduate degree (B.Ed) in ...
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