Growing your own food is always enchanting. Whether it is growing a single plant indoors or having an entire farm in the backyard, it is great for your health and also for the environment. One type of fresh produce that you can grow all year long without any fancy equipment or even a green thumb is sprouts! If you can’t grow them at home, they are easily available in the market also, waiting for you to take them home. Sprouts are a superfood and can be easily incorporated into a well-balanced diet.
So what are sprouts? They are germinated seeds that grow into young plants within 4 to 7 days. They are grown only with water, as the seeds contain all the nutrients required for the growth of the infant plant till that age. At this stage, sprouts are very delicate and green up if exposed to sunlight. Sprouts are a live food and are alive even when you eat them.
Yoga and naturopathy have always espoused the myriads of health benefits of the seeds and their optimum nutritional value when they are seedlings. Seeds are puny powerhouses of nutrition, and sprouting them is the best way to tap into their goodness. Sprouts contain a high concentration of iron, magnesium, zinc, vitamin C, folate, protein, amino acid, antioxidants, phytochemicals, bioflavonoids, etc. Many foods can be sprouted such as
- Legumes: lentils, peas, kidney beans, and lima beans
- Grains such as wheat and barley.
- Raddish and broccoli seeds.
Benefits of Eating Sprouts
1. Sprouts have 100 times more enzymes than their full-grown raw counterparts. Enzymes are biological catalysts that speed up the rate of almost all the chemical reactions that take place within the cells.
2. Sprouting increases the fiber content also. Fiber not only keeps your digestive system healthy but can also help in maintaining a healthy weight.
3. Sprouting makes food easier to digest and enhances its nutritional value. it also breaks down the seed reducing the work for your digestive system.
4. Sprouts enhance the activity of chlorophyll. Chlorophyll is the pigment that is responsible for the green color of the plants. It boosts the oxygen levels in the body resulting in detoxification.
5. Sprouts are also rich in protein. Increasing your intake of protein in your diet can give your body the necessary protein minus any calories, fat, and cholesterol. Sprouts when grown to the two-leaf stage have shown to be more beneficial in treating hypoproteinemia.
6. They are the best food for weight loss. They are nutrient-dense with negligible calories so you don’t have to worry about gaining weight. Because of their high fiber content, they make you feel fuller for a longer period of time.
7. Grains, beans, seeds, legumes have anti-nutrients which helps them protect themselves but they also make them difficult to digest. Sprouting counterbalances these anti-nutrients and releases the vitamins and minerals present inside the food.
8. Sprouts are full of antioxidants that promote good health. Antioxidants protect your bodies from the free radicals which can damage cells, speed up the aging process, and augment the risk of cardiovascular diseases, and even cancer.
Here we have put together a list of 8 nutrient-dense sprouts that can be a great addition to your daily diet.
1. Alfalfa Sprouts
They are high in vitamin K and also contain other nutrients like copper, magnesium, folate, and vitamin C.
Alfalfa sprouts are also rich in many bioactive plant compounds. They can help prevent iron deficiency and improve blood circulation. The vitamin K found in alfalfa sprouts improves calcium absorption preventing bone loss.
They have a slightly nutty flavor and should be eaten raw perhaps with sandwiches or in salads.
2. Broccoli Sprouts
Broccoli sprouts have a bit of grassy flavor. They are crunchy, light, with a bit of a kick. Broccoli sprouts are loaded with vitamins, minerals, and proteins and also enzymes our bodies need to digest foods.
Broccoli sprouts contain a huge amount of dietary fiber that can keep you full for a long time. The best way to have them is to eat them raw. Cooking them makes them mushy and lose their health benefits.
3. Raddish Sprouts
These little shoots have a little spicy flavor and taste just like a radish. They are full of nutrients such as minerals, proteins, antioxidants, enzymes, and are extremely low in calories.
Due to the presence of a high number of antioxidants, radish sprouts like broccoli sprouts are shown to be effective against many forms of cancer. They also give you a sense of fullness for a long time.
They can be added to salads, stir fry dishes, and sandwiches.
4. Mung Sprouts (Green Gram Sprouts)
Many types of bean sprouts are consumed such as black bean, kidney bean, soybean, fava bean, etc. But the most common one is mung or green gram. They are slightly crunchy and delicately sweet.
They are highly nutritious and a good source of protein and vitamin C. Mung sprouts are loaded with vitamin B, which boosts your metabolism.
Although not so rich in calcium, mung sprouts are great for the bones because they contain minerals such as magnesium and zinc. Both these minerals can significantly reduce the risk of osteoporosis. They are also a great source of iron. The dietary fibers and active nutrients in mung sprouts can boost good cholesterol and curtail bad cholesterol.
These sprouts are so versatile that they can be put in soups, curries, broths, stir-fries, wraps, etc.
5. Sunflower Sprouts
You can enjoy the whole nutrition of sunflowers through their sprouts. Sunflower sprouts are a great source of protein (25%) for vegetarians. They are rich in zinc and Vitamin B especially folate.
These sprouts have a sweet taste and are a wonderful addition to any salad. They are rich in Vitamin E and in conjunction with Vitamin C help reduce blood pressure, enhance the elasticity of the arteries, and fend off cardiovascular diseases. They are also a great source of iron.
You can have them on top of some crusty slices of bread or sandwiches.
6. Pea Sprouts
Pea sprouts are the shoots of the green peas and are an excellent source of fiber. They are nutritionally dense and boast of a plethora of health benefits. Pea shoots have a mildly sweet, nutty, and delicious flavor.
These microgreens are an incredible source of enzymes, antioxidants, minerals such as calcium, iron, magnesium, potassium, and phosphorous, vitamins A, C, and E, folate, and phytonutrients. They have eight times the folic acid of bean sprouts and seven times the Vitamin C of blueberries. They can also help regulate your blood sugar levels and curtail food cravings.
These shoots can be easily added to your daily meals, snacks, salad, sandwich, omelet, or any side dish you prepare. Peas are naturally high in protein content, and sprouting them increases their protein content even more. Due to this reason, pea sprouts should be consumed raw as opposed to cooked. If using them in stir-fries, add them after the cooking time to preserve their amino acid profile and their chlorophyll content.
7. Chickpea Sprouts
Chickpeas are the easiest to sprout making them easier to digest. All legumes and grains contain anti-nutrients in them which help protect them but also make them difficult to digest. Sprouting neutralizes these anti-nutrients and also releases the vitamins and minerals present in the food. Studies show that a daily intake of chickpea sprouts can lead to decreased cholesterol and triglyceride levels while augmenting the good cholesterol.
Chickpea sprouts are particularly higher in protein and isoflavones, which can help treat menopause symptoms like hot flushes and also give protection against age-related diseases like osteoporosis, or hormone-dependent cancer, and loss of cognitive function.
Sprouted chickpeas could be added to salads, soups, stir-fries, burgers. They can also be blended with tahini, salt, and some herbs and spices to make raw hummus.
8. Wheat Sprouts
Sprouting the grains increases the amino acid content in them. Studies show that sprouting wheat can augment their fiber content and folate. Sprouted wheat makes the nutrients in them more readily available to the body. Being higher in enzymes particularly amylase and phytase, sprouted wheat helps your body digest the food you eat.
Sprouted wheat is shown to decrease the gluten content of wheat also up to 47% improving their tolerability. However, people with wheat allergy or celiac disease should still avoid all sprouted grains.
Sprouted wheat grains are also rich in several antioxidants, Vitamin C, and E and beta carotene. They can be consumed in the form of bread or they could be dried in the sun or dehydrator and later grounded into flour.
How to grow sprouts at home?
Growing sprouts at home is super easy and just takes a few minutes of your time. Growing them at home ensures that they are free of pesticides, additives, or any other chemical treatments. However, when growing the sprouts at home you have to be careful as sprouting can create harmful bacteria that can lead to health problems.
1. Take a wide mouth mason jar and put 1 to 2 tbsp of sprouting seeds and three-part fresh cool water. Let the seeds soak for 8 to 10 hours overnight.
2. The next day, drain out the water and rinse the seeds.
3. Allow the jar to lay upside down slightly tilted inside a bowl.
4. Keep draining and rinsing the sprouts every 12 hours for 3 to 5 days until your sprouts are ready. Rinsing the sprouts two times a day will keep them free from molds.
5. Drain the sprouts well and store them in a refrigerator in a lidded container.
6. Keeping them dry will make sure they don’t get spoiled and also stop their growth.
Useful Tips
1. Always use clean water for soaking and rinsing.
2. Rinse frequently at least every 12 hours.
3. Moist and warm climate can breed bacteria. But as long as there is proper airflow and seeds are rinsed frequently, humidity and warmth should not be a problem.
4. Even, while storing sprouts in the refrigerator, allow airflow to prevent moisture from building up.
5. If you purchase seeds from the market, ensure they are marked “sprouting seeds” and buy them from a trusted source only.
6. Consume them within 4 to 7 days.
The Takeaway
Adding sprouts to your diet can go a long way to leading a healthier life. So, grow them at home or get them from your grocery store. But once you have grown them at home you will never buy them from the store again.
Do share your sprout growing experience and leave your comments.
Happy Sprouting!