Sprouts are young greens that are just days old and have just germinated seeds and sprouting thus is a process by which seeds and legumes are germinated.
The germination process begins when any seed is soaked in water for a specific number of hours, with access to the right temperature, shade and environment.
Health benefits of sprouting: Why you must have them regularly
It’s known to us that for optimum health, we must have options from all core food groups- green leafy vegetables, fruits, pulses and legumes in plenty.
While we all remember sprouting moong (or mung) beans in our homes, germination can be done for a lot of different seeds and grains, including some lentils, soybeans, kidney beans, brown rice, quinoa and oats.
Amongst the vegetables, a lot of people do prefer to eat leafy sprout versions, such as mustard greens, fenugreek, radish and broccoli. A lot of nuts and seed varieties can be germinated too.
According to nutritionists, soaking seeds in water allows softening up of the outer shells and membranes that may contain some anti-nutrients and may not facilitate proper absorption. It also eliminates gas-producing starch and lessens the cooking time of legumes and pulses.
Usually eaten raw or cooked, sprouts can help maximize nutrient absorption of core vitamins, minerals, antioxidant profiles which benefit good health.
Not only are they a powerhouse of nutrition, but their health benefits would also convince you to add them to your diet. We tell you about a few such reasons:
1. Good for your digestion
Sprouting legumes, seeds or vegetables help eliminate phytic acid present in the membranes which limit the presence of digestive enzymes within the seeds.
Now, a lot of the important enzymes present within the seeds help facilitate digestive processes, keep our metabolism in check and also work to improve chemical reactions in the stomach when we digest food. The enzymes also break down the food more effectively upon digestion, which helps us absorb nutrients better.
Not to forget, sprouting a legume or a cruciferous vegetable adds dietary fibre to the seeds which eliminate toxin build-up from the body and keep the stomach clean and healthy.
2. Aids weight loss
While it’s crucial to have good quality fruits, vegetables, nuts and seeds to lose weight effectively, sprouts are also a healthy option to have. Not only are they filled with benefitting nutrients, but they also are low on calories, which is a prime reason a lot of weight watchers tend to have them in the form of snacks.
The fibre present in the sprouted grains can also induce satiety, make us feel full and limit the release of ghrelin, which is an important hunger hormone. Sprouted moong beans, fenugreek seeds particularly are good weight-loss-friendly options to include in your diet.
3. Good for your immunity and blood circulation
Sprouts contain a healthy dose of core vitamins and minerals like iron, copper, manganese and potassium which help boost the production of RBCs in the body, promote blood flow and most of all, supplies healthy oxygenated blood to vital organs.
In a similar manner, germination of seeds and pulses is known to promote the level of Vitamin C and antioxidant profiles which help WBCs and support the immune system, warding off risks of illnesses and infections.
4. Improves heart health
Some sprouts contain helpful Omega-3 fatty acids in them which reduce the harmful level of bad cholesterol in the body that is harmful to your health. The anti-inflammatory properties also help reduce oxidative stress and cut down the risk of developing cardiovascular complications, if had regularly. Make sure you include them plenty in your diet.
5. Promotes healthy skin and hair
Spouted germs and beans are also a rich source of Vitamin A, Vitamin C, antioxidants which are extremely good for your skin and hair health. It is said that Vitamin A stimulates the growth of hair follicles, regeneration of cells and keeps skin hydrated too.
Zinc meanwhile can stimulate levels of sebum in your scalp. Thus, they are excellent for your skin and health!
6. Has anti-cancer properties
We know that sprouting contains multiple detoxifying, heart and gut-friendly properties. What many don’t know is that sprouting and germination contain high levels of glucoraphanin which is a core enzyme that protects your body from multiple types of cancers.
Go germinate your sprouts
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Malvika Tiwari, |
