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Dietician Sheela Seharawat

What are the benefits of sprouts?

In different cultures, sprouts are highly valued as essential element of diet. A very common ingredient in salads and toppings in various dishes, sprouts are at their best when consumed raw, as heating decreases its nutritive values.
Here we explore numerous benefits of this wonder vegetable:

1. Nutrition facts: the many benefits of sprouts comes from their rich content of vitamins, minerals and organic compounds. They are rich source of proteins and dietary fibres, along with vitamin K, vitamin C, vitamin A, folate, thiamine and riboflavin. Enriched mineral contents are magnesium, iron, copper, zinc, manganese and calcium. These sprouts are also a proud source of certain enzymes required for overall health.

2. Metabolism booster: the enzymes in sprouts are responsible to kick start the metabolic activities and metabolism of the body. The protein in sprouts helps the body in its chemical functionalities along with cell maintenance and repair, skins, organ repair and bone and muscle development. For vegetarians and vegans it’s a great source of protein that usually is supplied to the body through meats, poultry and eggs.

3. Improves digestion: the enzyme and protein contents of sprouts apart from boosting metabolism and chemical reactions are also responsible for proper digestion. Enzymes are important for digestion, as they help breakdown of food and improves absorption of food in the digestive tracks. The dietary fibres also contributes towards effective digestion. Sprouts are a great help for people with colorectal cancer as they clear up constipation and helps in cases of diarrhoea also.

4. Maintains heart health: being rich source of omega 3 fatty acids, a type of good cholesterol that helps in removing bad cholesterol from the arteries and blood vessels. It also reduces stress on the cardio vascular system being anti-inflammatory in nature. The potassium in sprouts relaxes blood vessels and arteries by releasing tension. All these beneficial factors in sprouts considerably reduces the risk of heart attacks and stroke by increasing oxygenation and reducing clotting.

5. Aids weight loss: being high in nutrients and low in calories, you can eat them without any worry of weight gain and without compromising your diet. The fibres in sprouts makes you feel full by adding to your stomach and releasing ghrelin, the hunger hormone, which signals our brain that we are full. It also reducing chances or unnecessary snacking between meals by keeping us full.

6. Boosts immunity: the vitamin content is a powerful stimulator of white blood cells which fights infections and diseases. The vitamin A in sprouts has numerous anti-oxidant properties that enhances the immune system strengths.

How effective are sprouts in changing seasons?
Researches show that sprouts have more than 100 times more enzymes than in fruits and vegetables. With its great nutritional values it is beneficial in changing seasons and we will know how:
1. Anti-oxidants: with rich content of antioxidants, sprouts blocks the negative effects of oxygen free radicles on the body and its cells.

2. Relives from cold sores: cold sores are painful and uncomfortable conditions to handle and also, if they get infected can cause serious health problems. Lysine, the enzyme responsible for growth, treatment and control of cold sore is in bounty in sprouts.

3. Controls allergic reactions: certain variety of sprouts are known to control allergies like asthma – an inflammatory condition of our respiratory system.

4. Is a great immunity booster: the rich source of vitamin A in sprouts are a great resource of the body’s immunity and strength. The amino acid lysine, which is needed to prevent cold sores and to maintain a healthy immune system increases significantly during the sprouting process. Brussel sprouts have the quality to protect people from influenza virus and as well as have protecting capabilities of lungs.

How can you make use of sprouts in your diet: what time and how much?
Sprouts have always been at the top of the list for all diet and health conscious peoples. They contains lesser calories as compared to other food items. We can use sprouts as a part of our diet in many ways:

a. For Breakfast: sprouts are more beneficial if eaten raw than cooked, as heat reduces the nutrient values of it. It is also known to kick start your metabolism and hence is an apt food for breakfast. Add some of it to your favourite morning vegetable juice or spread some on your omelette or just eat them raw.

b. For Lunch: can be taken as a salad or replace it with lettuce in your favourite sandwich or pita pocket. You will have all the proteins and fibres and the nutrition to keep you going.

c. For Dinner: an apt food as part of your dinner salad or as a stir fried vegetable. Having a meal of sprout for dinner will ensure that you keep light and satisfied through the night.

d. Snacks: the best snack to replace in between meals. It keeps you full and going all through the day. Also, it keep you away from those heavy and fatty evening snacks that disturbs your dinner and appetite.
Sprouts constitutes as a major component of a healthy eating habit. However, time and quantity does not matters a lot, it should be an essential component ion your daily meals and best benefitted when eaten raw and should be taken in moderate quantity along with all your meals.

Is there any difference in sprouts for children and adults according to age or none, eating sprouts of any kind?
There are a lot of different types of sprouts - bean sprouts, sunflower sprouts, rye sprouts etc. Every plant-based food starts with a sprout and grows from there. Grains, seeds, and legumes can all be sprouted, such as wheat and barley, carrot seeds oil, coriander seeds, and groundnuts.
All said, the main reason for eating sprouts is because of its nutrition and digestion and thereby, have different recommendation levels for children and adults.
Here are some benefits as directed:
For Children:
Getting your kids involved is important in making them understand and eat sprouts. Get them engaged in growing sprouts and this could be a fun for them.
Proteins, carbohydrates, fats, calcium, folate, iron, fibre, vitamin A and vitamin C is must for children on daily basis.
All the above essential elements are available in sprouts. The best sprouts for your young ones that are most commonly sprouted are:
Most grains.
Most seeds like pumpkin, sunflower, sesame, chia, broccoli, red clover and radish.
Most beans - lentils and moong beans.
The best thing with spouts is that it is inexpensive and easily available and you can even grow them at home. It is good for digestion and adds all the nutrients required in your child’s diet. However, less of raw and more steamed or blanched sprouts are recommended for children as it can cause digestion problems.

For Adults:
Green leafy sprouts, beans sprouts, alfalfa sprouts, radish sprouts, sunflower sprouts, pumpkin sprouts, pumpkin sprouts, lentil sprouts, brussel sprouts and wheat sprouts are the best recommended, but sprouts in all forms can be consumed.

What are the myths and mistakes people make about sprouts?
The benefits of eating sprouts are countless. They have been known for their miracle qualities and is recommended to all. Experts and dieticians strongly recommend sprouts as a part of our daily meals. It is also loaded with essential minerals and vitamins, but all with these there are some myths and mistakes associated with this healthy food group that are as mentioned here:

Sprouts are anti-allergic: there are many of us who are highly allergic to sprouts and consuming it in such conditions can deeply weaken the immunity, instead of building it.
Consumption of sprouts is always good for health: yes it is, but over consumption can lead to dehydration, stomach aches and many a times causes thinning of the blood because of its high vitamin K content. Also some sprouts contains the enzyme L-Cavanine, responsible for the fall of RBC (red blood cell) count.
Also any food should be consumed with limitations, as too much of sprouts also causes bloated in certain cases.
Good for immunity: certain sprout groups contains goitrogens like brussel sprouts that cause irritation and swelling of the thyroid glands. People with thyroid problems should avoid sprouts.
Eating raw is better than heated or cooked: does not holds true for all. Children, elderly, pregnant women and people with weak immune system should never eat raw sprouts. Cooked sprouts reduces the risks by killing the bacteria present in raw foods.
Sprouts should be taken equally along with other foods: well, the fact is sprouts combined with other regular cooked food in good quantity could be highly fattening. When you eat a bowl full of sprouts along with your other foods for lunches and dinner, it forms gasses and will never aid in weight loss. Never mix large quantities of sprouts along with cooked foods.