Why Are Sprouts Rich in Nutrients?
Sprouts are seeds that once well watered, germinate eventually to produce a rather thin stalk with leaflets. The are usually harvested once they are around three to five days old. Though there are many varieties of sprouts, the most common variety is the bean sprouts that stem from all kinds of beans. For example the major variety is the sprouts from the mung beans and soybean or even the alfalfa sprouts. Other sprout varieties like broccoli sprouts and clover sprouts are also popular worldwide. The leafier the sprout is, the greater the nutritional content of sprouts which is highly similar to the nutrient density found just in leafy green veggies. Sprouts are also extremely easy to grow at home. For instance, one can easily grow a tablespoon of alfalfa seed sprouts to fill a quart jar in a few days. One should always ensure to buy first seeds that are labeled only ‘for sprouting’.
Can Environmental Contamination Be a Cause of Food Borne Illness?
The major contamination can be through the environment wherein the growth of bacteria that can thrive possibly in warm, humid environments especially (ideal for growing sprouts) may be the reason some sprouts would get contaminated. As medical research and case reports imply, several outbreaks of foodborne illness have occurred in the past by eating raw or uncooked sprouts. Some susceptible Individuals like young infants, small children, and pregnant or immunocompromised individuals would be a higher risk for contracting foodborne illnesses through such environmental contamination or even by food poisoning. Though sprouts can be consumed both raw and cooked, it would be wiser (if having any known allergies or susceptibility to food-borne Illnesses) to best consume the sprouts fully cooked.
What Are the Common Sprout Varieties?
Mung bean sprouts and alfalfa sprouts are one of the most commonly consumed sprouts apart from the highly nutritious broccoli sprouts. It does not mean other sprouts are not consumable, they definitely are edible. In fact, any seed or legume can be used for sprouting and the sprouts are healthy to consume. After selecting the variety, wash them thoroughly and cook them up. Microgreens are commonly confused with sprouts, however, they are different. While microgreens grow easily in soil, only their leaves and stems are usually harvested and consumed. Whereas sprouts of any beans or legumes always grow in water and the seeds, roots, stems and leaves are all eaten often.
How to Purchase, Store, and Use Sprouts?
Most variety sprouts are typically available all the year-round. When choosing sprouts, one should opt for the firm-looking sprouts which are attached to the stem. The leaves of the stem should be a rich green which signifies it is nutrient dense. While the stems to which they are attached should be white in color. Also, on purchasing commercially, the container should not be either moist or smelly, and the sprouts should not appear slimy as they can be potentially contaminated.
It is best to consume the seeds or sprouts soon after purchasing within a time period of two to three days, ideally owing to their highly perishable nature. Sprouts should be also thoroughly washed after being purchased. They should be ideally stored at a cool temperature at all times. It can be best stored in a refrigerator at 40 degrees Fahrenheit or below. To reduce the possible risk of foodborne illness, consume fresh sprouts that have been kept well refrigerated. Rinse them thoroughly before eating. One should take care of washing the hands before and after handling the seeds.
People can ideally use sprouts raw in their daily sandwiches or toss them into their salads, or spring rolls. The best way to use them however is in cooked form. One can try adding cooked sprouts to soups or vegetable stir-fries. One can also roast the sprouts in the grill or oven just as one would with other veggies.
What Are the Nutritive Contents of Sprouts?
The following information has been enlisted for approximately 98 grams or a single cup of raw bean sprout variety :
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Carbs: 7.88 grams
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Fiber: 3.34 grams
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Sugars: 1.94 grams
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Sodium: 22 milligrams
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Fat: 0.264 grams
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Iron: 1.23 milligrams
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Magnesium: 20.2 milligrams
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Folate: 53.7 micrograms
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Vitamin K: 156 micrograms
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Vitamin C: 74.8 milligrams
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Protein: 2.97 grams
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Total calories: 158 Kilojoules
With low carbs, low calories, and negligible fat and being good plant-based protein sources. Sprouts provide good nutrition accounting for the daily value of essential micronutrients and vitamins especially Vitamin C and Vitamin K which are responsible for immunity and bone health.
What Are the Systemic Health Benefits of Sprouts?
The systemic health benefits of sprouts are listed below:
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Cardioprotective - Studies have shown lentil sprouts can certainly lower LDL (low-density lipid) cholesterol or bad cholesterol in the blood and can hence be cardioprotective.
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Antioxidant Effect - The bioactive phytonutrients in sprouts are capable of potentially fighting off cancers, hypertension, serious systemic inflammation, and systemic sepsis owing to the antioxidant effect and their anti-inflammatory effect as well.
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Promotes Bone Health - While Vitamin K prevents the risk of osteoporosis, it can promote healthy bone metabolism. And the phytoestrogens present in certain sprout varieties (like the soybean sprout for instance) according to research showing they can indeed promote bone remineralization.
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Lowers the Risk of Degenerative Disease - Antioxidant-rich foods like fresh fruits and veggies that also include sprouts that are plant-based proteins are linked through nutrition research to lower the risk of developing degenerative diseases like Alzheimer, arthritis, cardiovascular disease, and diabetes.
Conclusion:
Sprouts are not only immensely rich in micronutrients and phytonutrients, but they are also sources of essential immune-boosting antioxidants that are great for systemic health. If opting for plant-based protein sources, sprouts are always a great add-on to the meals.
