Contributed by: Priyaish Srivastava
Thinking of a healthy and hassle-free snack that can provide you with several beneficial nutrients to keep you active throughout the day? Opt for sprouts!
Sprouts are loaded with nutrients, and this table can help you understand more clearly:
|Green Moong Dal’s Nutritional Value Per 100 grams||Amount|
|Total fat||1 g|
|Total carbohydrates||20.5 mg|
|Dietary fibre||8 g|
|Other nutrients||Iron, calcium, vitamin A, & vitamin C|
Preparing sprouts is an easy process and requires four essential steps:
- Legumes such as chickpeas, moong, soybeans, black beans, etc.
- A small cloth (about the size of a handkerchief)
- A little patience
Soak the legumes in water for approximately 12 hours and once they become soft (chewable), drain the water and put the legumes in the cloth (make sure that the cloth is wet as keeps the legumes moisturized).
At last, have patience because the process will take at least 12 more hours, and make sure the legumes are completely covered in the cloth.
Once you see the sprouts coming out, put the sprouted legumes in a container and have them the way you want to.
Add some chopped onion, tomato, lemon juice, and a very small amount of salt, to make the sprouts tangy and delicious.
Different types of sprouts
From a variety of legumes that can be consumed, here are a few easily available and healthy ones:
|Types of sprouts||Some nutritional content|
|Moong bean sprouts||Protein, calcium, iron, magnesium, vitamin C, vitamin E, vitamin K, vitamin B6|
|Wheat sprouts||Protein, iron, magnesium, fibre, vitamin C, vitamin B9, vitamin B6, calcium|
|Fenugreek sprouts||Protein, carbohydrates, calcium, iron, dietary fibre, potassium, iron, magnesium, phosphorus|
|Chickpea sprouts||Carbohydrates, dietary fibre, protein, vitamin C, vitamin B6, vitamin K, iron, sodium, potassium, magnesium|
Benefits of sprouts
When talking about the benefits of consuming sprouts, the first thing that comes to mind is healthy digestion, right?
But that’s not it. Sprouts are loaded with nutrients that can provide a host of health benefits, such as:
Supports your weight loss goals
One of the biggest obstacles in the process of attaining a healthy weight is the hunger strike that can make you eat untimely.
Worry not! Sprouts can help solve this problem efficiently.
Sprouts are loaded with fibre and are low in calories. They help in keeping the tummy full for a prolonged time, thus, reducing the intake of untimely meals and keeping the weight in check.
Sprouts for muscles
Proteins are an essential nutrient required for building muscle and bone strength, and sprouts are loaded with protein.
Including sprouts in your meals can also boost your metabolism and aid in fighting fatigue.
Can keep anaemia at bay
Anaemia is a common ailment in India which occurs mainly due to iron deficiency. One of the best ways to increase your iron intake is by including sprouts in your diet.
An iron-deficient person can experience symptoms like lightheadedness, dizziness, and stomach ailments.
To tackle this condition, start having a handful of sprouts anytime during the day and get tested for iron deficiency as soon as possible.
Sprouts strengthen immunity
Weak immunity is one of the leading causes of getting easily affected by infections, common cold, flu, and more.
Sprouts can provide an adequate amount of essential vitamins and minerals that can help boost your immune system and protect you from the onset of these conditions.
Sprouts promote a healthy heart
Lack of good cholesterol levels (HDL) can influence your cardiovascular health significantly.
Sprouts can deliver ample amounts of omega-3 fatty acids, which can help in lowering the bad cholesterol level (LDL) and increasing HDL.
Some other health benefits of having sprouts include:
- Helps in lowering blood sugar levels
- May improve vision
- Aids in promoting hair growth
Few important tips:
Including sprouts in your diet is a healthy decision, but here are a few things you should remember:
- Eat raw sprouts but don’t overeat
- Wash the sprouts thoroughly before having them
- Steam the sprouts if you want to, but don’t fry them
- Sprouts go well with salads, try it!
Your diet plays a very crucial role in maintaining your overall well-being. When you include sprouts in your daily diet, you not only enjoy the above-mentioned five benefits but also have a go-to meal whenever needed.
While eating sprouts is one of the best ways to stay healthy, you should also consider undergoing preventive health checkups.
These health checks give you a detailed report about the well-being of your physical & mental health. This allows you to take measures to stay on top of your health.