Most people are under the impression that eating healthy automatically means having to spend an exorbitant amount of money on quality ingredients and groceries. Nothing could be further from the truth.
Here’s a secret: there’s a superfood that makes it possible to detox your body, lose weight, and give yourself more energy while slashing your grocery bills to half. It’s not just incredibly delicious but also super versatile. It can be enjoyed by children and the elderly, vegans and non-vegetarians alike. It can be harvested indoors within a few days, even without soil and makes for a thoroughly satisfying meal, whether eaten raw or cooked.
If you haven’t guessed it already, we’re talking about sprouts. They may be tiny, but they pack a serious punch of nutrients and vitamins that your body is can’t wait to absorb. Here is a list of all the ways sprouts can give you a leg-up and help you stay on top of your healthy game.
1. They Improve Your Immunity
Sprouts are rich in vitamin C, a nutrient that triggers white blood cells into defending the body against infections.1 2 The antioxidant nature of this powerful micronutrient neutralizes disease-causing free radicals and ensures your body stays healthy and functioning.3
Furthermore, as sprouts continue to develop, the vitamin A content in them can multiply up to five times times its original content.4 Like vitamin C, vitamin A also acts as a powerful antioxidant that makes sprouts a great option for building a strong immune system.5
2. They Can Boost Your Metabolism
Being high in protein, a nutrient that is important for cell creation, organ repair, bone and muscle growth, and regeneration, sprouts are also an easy, inexpensive way to improve the overall health of your body. For this reason, nutritionists swear by sprouts as a great source of protein for vegans and vegetarians – good enough to even replace meat!8
3. They Are Great For Your Digestive Health
The high number of metabolism-boosting enzymes present in sprouts also helps improve your digestion.9 These play an important role in the chemical reactions that take place during the process of digestion and as a result, they aid in breaking down food properly so as to promote better absorption of nutrients by the digestive tract.
Besides, sprouts are also high in dietary fiber.10 Because fiber passes through the intestinal tract relatively unchanged, it makes your stool bulky. This in turn keeps waste moving at an optimal speed, thus encouraging easier expulsion of waste from the body. Fiber also triggers the release of gastric juices, which aid the efficient functioning of enzymes already found in sprouts.
Eating sprouts can therefore, keep digestion-related ailments such as constipation and diarrhea at bay.
4. They Can Help You Lose Weight
Sprouts offer your body a healthy supply of vitamins and minerals while being incredibly low in calories. This means they can easily be incorporated into your diet without sabotaging your weight loss goals or increasing your risks of obesity. Furthermore, fiber helps keep you feeling satisfied for a long time because of how bulky it makes your stool. It also inhibits the release of the hunger hormone called ghrelin that’s responsible for telling your brain you’re hungry. This means fewer blood sugar spikes and crashes, which in turn means you’re far less likely to reach out for empty calories in between meal times.
A study was conducted on rats that were previously fed a high-fat diet, wherein scientists found that feeding broccoli sprouts extract was linked to not just significant weight loss, but also fat reduction!
5. They May Help Treat Anemia
Anemia is a condition that develops when your body’s iron levels drop dangerously low. Not consuming enough iron-rich foods can lead to an iron deficiency, where your red blood cell count drops since iron is an essential part of red blood cell production. This can give rise to symptoms like nausea, fatigue, lightheadedness, and even stomach disorders.
Sprouts contain trace minerals like iron and copper that are essential for regulating the health of your blood.11 12 These minerals help maintain your red blood cell count and boost your blood circulation, which in turn improves your cells’ ability to transport oxygen to your organs to optimize their performance.
6. They Can Improve Your Vision
Study after study suggests that vitamin A-rich diets may prevent the development of cataracts and age-related macular degeneration. It also helps keep the outer covering of your eye (the cornea) clear. In fact, it also forms one of the key components of rhodopsin, a protein in your eyes that helps you see in low light conditions.
Sprouts offer a good dose of vitamin A, and for this reason, nutritionists and researchers continue to believe that eating them is linked to maintaining healthy eyesight.13
|↑1||Moriyama, Michie, and Kazuko Oba. “Sprouts as antioxidant food resources and young people’s taste for them.” Biofactors 21, no. 1‐4 (2004): 247-249.|
|↑2||Chambial, Shailja, Shailendra Dwivedi, Kamla Kant Shukla, Placheril J. John, and Praveen Sharma. “Vitamin C in disease prevention and cure: an overview.” Indian Journal of Clinical Biochemistry 28, no. 4 (2013): 314-328.|
|↑3||Carr, Anitra, and Silvia Maggini. “Vitamin C and immune function.” Nutrients 9, no. 11 (2017): 1211.|
|↑4||Nutritional Study In Sprouts.USA Emergency Supply.|
|↑5||Palace, Vince P., Neelam Khaper, Qining Qin, and Pawan K. Singal. “Antioxidant potentials of vitamin A and carotenoids and their relevance to heart disease.” Free Radical Biology and Medicine 26, no. 5-6 (1999): 746-761.|
|↑6, ↑9||Rawski, Rafał I., Przemysław T. Sanecki, Małgorzata Dżugan, and Klaudia Kijowska. “The evidence of proteases in sprouted seeds and their application for animal protein digestion.” Chemical Papers 72, no. 5 (2018): 1213-1221.|
|↑7||Tang, Dongyan, Yinmao Dong, Hankun Ren, Li Li, and Congfen He. “A review of phytochemistry, metabolite changes, and medicinal uses of the common food mung bean and its sprouts (Vigna radiata).” Chemistry Central Journal 8, no. 1 (2014): 4.|
|↑8||Erickson, Peter S., Michael R. Murphy, and C. L. Davis. “Malt sprouts as a source of supplemental protein for ruminants.” Journal of dairy science 69, no. 11 (1986): 2959-2962.|
|↑10||Zieliński, Henryk, Juani Frias, Mariusz K. Piskuła, Halina Kozłowska, and Concepcion Vidal-Valverde. “Vitamin B 1 and B 2, dietary fiber and minerals content of Cruciferae sprouts.” European Food Research and Technology 221, no. 1-2 (2005): 78-83.|
|↑11||Luo, Yuwei, and Weihua Xie. “Effect of soaking and sprouting on iron and zinc availability in green and white faba bean (Vicia faba L.).” Journal of food science and technology 51, no. 12 (2014): 3970-3976.|
|↑12||Nyenhuis, Jacquelyn, and Jaroslaw W. Drelich. “Essential micronutrient biofortification of sprouts grown on mineral fortified fiber mats.” Intern. Schol. Sci. Res. Innov 9 (2015): 981-984.|
|↑13||Sprouts & Nutrition. International Sprout Growers Association.|