8 Best Types of Sprouts and their Health Benefits

In order to stay healthy and have an envious figure, it is important to choose even your health foods wisely. The recent trend of lean structure, healthy eating habits and physic consciousness has led people turning towards vegetables, fat-free diets and cereal-based meal plans. Sprouts are skinny little vegetables that are big on nutrition. Sprouts play an important role in the GM diet which is extremely popular for weight loss. The sprouts commence as seeds but gradually they germinate into very young plants. Their growth process moves smoothly when they are exposed to the right temperature and moisture.

 

Benefits-of-Eating-Sprouts

Nutritional Value of Sprouts

Eating sprouts regularly is beneficial to your health. They are alkaline, whole, pure and natural foods. Alkaline foods can affect the acidity and pH of bodily fluids, including the urine or blood and play a pivotal role in protecting our body from different kind of diseases. They are known as super foods and nutritional value of sprouts help us a lot to reduce lifestyle-related ailments if they are eaten on a regular basis. Sprouts are at a transitional stage between seeds and plants. As the seed’s own enzymes do almost all work, they are essentially pre-digested foods.

Pre-digested foods refer to the foods that have been pre-digested for us either by another animal or machines or equipment. The nutrients are in pre-digested form, so they require very little digestion, and the nutrients are easily absorbed into the bloodstream. Thus, an elemental diet provides you nutritional needs while giving your digestive system at rest. Sprouts nutrition reduces high blood pressure, helps in weight loss, lowers cardiovascular risk and helps us to fight against diabetes and fatty liver.

Nutritional Changes while Sprouting Process

Sprouting refers to the process of germinating seeds to be eaten raw or cooked. The nutritional changes that occur while sprouting mainly happen due to the breakdown of complex compounds into simpler forms. The process helps in the development of some essential nutrients, constituents and also plays an important role in the breakdown of anti-nutrients that make the whole phenomenon of sprouting possible. Metabolic activity in dormant seeds commence when they are hydrated during soaking. They are one of the most important ingredients for raw food diet, and they are widely used in Eastern Asian cuisine. They provide our body all the essential minerals and vitamins when they are used on a regular basis in our diet.

Nutritional changes while sprouting process

Steps to sprout lentils at home

Lentil that is a small, round shaped legume, is inexpensive, highly nutritious and can be stored for a long tome without refrigeration. It contains high level of protein and amino acids that help our body to fight against a different kind of diseases. Please note the following steps which will help you to sprout lentils at home.

Steps:

  1. At first one or two cups lentils are placed in a quart jar and 2 cups water is added to it.
  2. Next, the top of the jar is covered with a clean cloth and the cover is tied with a rubber band
  3. After that they are soaked in water for 12 hours.
  4. After 12 hours, water is drained out from the jar.
  5. Then the lentils are rinsed once or twice, and they are kept out of sunlight very consciously.
  6. On the fourth day, sprouts will be ready for you with very small tail on their body.
  7. Then you can place the sprouts in a glass jar or plastic bag but the jar or plastic bag should not be too wet.
  8. Thereafter rinse the lentils one more time, and your lentil sprouts are ready to eat.

Health Benefits of Top 8 kinds of Sprout

Here is a list of the best sprouts that you can add to your daily diet for improving overall health and promoting weight loss.

Bengal gram sprouts (chola)

It is also known as kala chana. Though it can be used in any recipe of sprouts in Indian cuisine, it is frequently used in curries, and it is available in dried or canned form. It does not contain any cholesterol. Each cup of Bengal gram sprouts has 45 grams of carbohydrates that are about 65% of the total calorie content of the legume. It contains dietary fiber which helps to reduce the risk of heart disease, diabetes, cancer, obesity and digestive problems. It is a good source of vitamin B-6.

Bengal gram sprouts (chola)

 

Each cup of Bengal gram sprouts provides 0.19 milligrams of thiamin that plays an important role in the process of energy metabolism and the production of hormones and neurotransmitters. It is a good source of copper, iron, manganese and phosphorus and helps a lot to reduce the risk of osteoporosis, diabetes, anemia and arthritis. The average adult on a 2000 calorie diet needs between 56 and 77 grams of fat every day, Bengal gram sprouts can keep you well within this limit.

Green Gram Sprouts (mung)

It is also known as mung bean. Mung bean sprouts are a plant species in the legume family, and it is mainly cultivated in India, China and South East Asia. It is used as an ingredient in both savory and sweet dishes. Mung bean sprouts are rich in fiber, iron, Vitamin C, Vitamin K and B Vitamins. Vitamin K regulates the process of blood clotting and bone mineralization. It also plays a pivotal role in maintaining bone density, and it also reduces the risk of cardiovascular disease.

Green Gram Sprouts (mung)

 

The presence of antioxidants in Vitamin C helps to protect cells from free radicals. If free radicals are not neutralized, they damage healthy cells causing inflammation that leads to chronic diseases. Vitamin C reduces skin wrinkling and protects our body from cancer, stroke and the common cold. Iron boosts our immune system by helping in the growth of cells that regulate the immune response. It has been recommended that men must consume 8 milligrams of iron daily while women must consume 18 milligrams. Mung bean sprouts help to fulfill the need.

Bean sprouts

All types of bean sprouts are rich in proteins, Vitamin C, folate and are low in calories. When the beans are sprouted, they become good sources of Vitamin C because the amount of Vitamin C enhances as the seed germinates. The presence of antioxidants in Vitamin C helps to protect cells from free radicals. It has been recommended that men must consume 90 milligrams of Vitamin C daily while women must consume 75 milligrams.

Bean sprouts

Folate plays an important role in the development of red blood cells and is important for many bodily functions including cell repair and maintenance, DNA synthesis, amino acid metabolism, the formation of leukocytes and erythrocytes. It prevents obesity and various cancers including colon cancer and also helps to prevent heart disease.

Alfalfa sprouts

Alfalfa sprouts belong to the family of alfalfa plant. They are good source of Vitamin C, Vitamin K, calcium, magnesium, iron, folate and Vitamin A. Alfalfa sprouts supply a large amount of bone-building calcium and potassium for healthy muscles and a normal heart beat.

Alfalfa sprouts

They are one of the most important sources of phytoestrogens which lower the risk of heart disease, cancer and osteoporosis. The presence of saponins in alfalfa sprouts reduces the level of LDL cholesterol and also helps to boost our immune system. Vitamins are important for good vision and cell growth.

Sunflower sprouts

Sunflower ensures incredible health benefits, and you can eat many parts of the plant. Sunflower sprouts provide essential amino acids which help to repair muscle tissues of our body and they are good source of vitamins, minerals and phytonutrients, folate and B Vitamins which provide nutrients for pregnant woman and developing baby.

Sunflower sprouts

The presence of antioxidants in sunflower sprouts helps heart health, slow aging and support cellular recovery. Sunflower sprouts have very low calories, and they help the process of weight loss. They are also rich in Vitamin D, Vitamin E, calcium, copper, iron, phosphorus, magnesium and potassium that help us to fight against various kinds of diseases.

Radish Sprouts

It is a good source of vitamins A, B, C, E, and K and also contains all essential amino acids. It helps to reduce weight, and the presence of lignin in them help to fight against cancer. It boosts our immune system and helps to improve liver and gallbladder function. It removes excess bilirubin from the blood that can help immensely sufferers of jaundice. It provides relief from the pain of constipation. It improves women’s health by relieving symptoms of menopause and hot flushes.

Radish Sprouts

Red Lentil sprouts (masoor)

Red Lentil sprouts are one of the main sources of protein and are naturally low in calories as opposed to other sources of protein like meat and poultry. It helps to lose weight, and it is a good source of Vitamin C, potassium and folate. Vitamin C reduces skin wrinkling and protects our body from cancer, stroke and the common cold. Folate is important for the development of red blood cells and plays an important role in many bodily functions including cell repair and maintenance, DNA synthesis, amino acid metabolism, the formation of leukocytes and erythrocytes.

Red Lentil sprouts (masoor)

Chickpea sprouts (channa)

 Chickpea sprouts are rich in carbohydrates, dietary fiber, protein, vitamins and minerals. Dietary fiber keeps your digestive tract healthy, prevents heart disease and constipation. One of the main benefits of chickpea sprouts is their high protein content and low level of fat. They are rich in vitamins and minerals which provide us a substantial amount of nutrients with each serving.

Chickpea sprouts (channa)

 

Now that you know the incredible health benefits of different types of sprouts adopt them in your diet and don’t forget to share your health tips with us.

Image Sources: nandyala.org, cilantroonline.com, blogs.indonesianpod101.com, cookingplanit.com, superhealthykids.com, barfblog.com.

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