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Alfalfa Sprouts
Adult alfalfa plants are coarse and bitter to eat. However, sprouts of alfalfa taste is good and has many benefits. When used appropriately and in moderation, alfalfa sprouts can be a healthy component of a balanced diet.
According to nutrition data – Alfalfa sprouts are a good source of dietary fiber. Each 33-gram serving of alfalfa sprouts provides one gram of fiber, or three percent of an average adult’s necessary intake. Alfalfa sprouts are a good source of several micronutrients, or vitamins. NutritionData reports that alfalfa sprouts contain B vitamins such as niacin, thiamin, riboflavin, folate, pantothenic acid and vitamin B6. Additionally, alfalfa sprouts provide roughly 13 percent of an adult’s recommended daily intake of vitamin K.
Mung bean sprouts are good for salad and can be eaten raw. One can make spicy curry by adding various spices and herbs. 1 oz of dried Green Mung Beans contains 5 grams of fiber and 7 grams of protein. It is a good source of dietary fiber, protein. It is low in cholesterol. It is rich in A, B Vitamins (Thiamin, Riboflavin, Folic Acid, Niacin, Vitamin B6, Pantothenic Acid) Vitamin E, Vitamin D, Vitamin C, Vitamin K and has Calcium, Potassium, Iron, Magnesium, Phosphorous, Zinc, Copper and Manganese. Like other sprouts it also produce good amount of enzymes. Its glycemic index is about 25 and is a good choice for diabetes.
Health benefits:
These sprouts contain skin anti-aging properties that stimulate the production of hyaluronic acid, collagen, and elastin, all essential to younger healthier skin. People with following conditions will get good benefits of mung bean sprouts: Diabetes, heart conditions, cancer, celiac disease, anemia, osteoporosis, indigestion and inflammation.
One ounce of broccoli sprouts contains 4% of the recommended daily value of dietary fiber, 15% of the recommended amount of vitamin C, and 2% of the recommended intake of calcium.
Broccoli sprouts can be eaten raw, stir-fried or steamed. They look decorative in salads or piled on top of sandwich fillings like chicken or egg salad.
Health benefits:
Anti-Cancer Compound: In recent years studies at Johns Hopkins and other universities all indicate that broccoli sprouts may be just what nature ordered to ward off cancer. A chemical compound in the sprouts, sulforaphane, may treat or prevent several cancers, including prostate and breast cancers. This is a compound that may stop the growth of malignant tumors.
Gastric and Respiratory Aid: Studies conducted in Japan reveals that these sprouts also chase away respiratory ailments like asthma. When we eat broccoli sprouts, antioxidant enzymes present in the sprouts keeps our airways free of tissue damage.
Like other beans lentils are hard to digest but sprouted lentils are easy on digestive system and very rich source of digestive fibers. These sprouts also contain protein, calcium, vitamins and potassium. Around 30% of the calories provided by lentils for example come from its protein content. These sprouts have more Vitamin C, and B vitamins thiamine, niacin and riboflavin compared to the other seeds. They can even be mixed into salads and eaten raw.
Health benefits:
Because of soluble fiber content It delays the absorption of glucose, which mitigates sudden changes in blood sugar levels, and lowers cholesterol especially low-density lipoprotein (LDL). As they are low in calories and no fat, saturated or otherwise ( 1-cup serving of sprouted lentils has only 82 calories)- making them a wise choice for people who are trying to lose weight or maintain a healthy weight. The vitamin C in sprouted lentils is a powerful antioxidant, which helps combat the signs of aging and aids in the prevention certain cancers. It also helps manufacture the protein collagen, which is necessary to the production of blood vessels, cartilage, ligaments, skin and tendons. One cup serving of sprouted lentils contains 77 g of folate, a B vitamin, which is crucial to iron production and in making new cells. Sprouted lentils are also packed with 248 mg of potassium, which is necessary to muscle function, as well as being crucial to the healthy functioning of heart.
Chickpea is a legume and is a good replacement for meat as it contains good amount of protein. They can also be used in salads, soups, stir-fry, and to make vegan patties along with other bean sprouts and vegetables. But when you don’t have time to prepare a fancy recipe, chickpea sprouts can be eaten on their own as a high protein and fiber snack. An added bonus is that they are very easy to sprout; reaching their nutritional peak in just 2 days.
Sprouting the chickpeas makes it easy to digest when compared to eating just the cooked chickpeas or hummus. Sprouted chickpeas are rich source of vitamins A, C and E, Calcium, Iron, Magnesium, Fiber, Phytonutrients, Amino Acids, Protein at 20%
Health benefit:
It is a good source for weight loss, prevents cancer cells, heart health, cholesterol control, helps to improve digestive tract function and colon health and it is known to detoxify the body. Chickpeas sprouts also fills stomach and known to control the hunger.
Radish sprouts are slightly spicy like the radishes. It is gaining more popularity because of its super food characters. These sprouts are an excellent source of folate, with 100 grams (3.5 ounces) of radish sprouts delivering almost a quarter of the Daily Value of folate. Folate is believed to promote cardiovascular health by breaking down homocysteine, an amino acid that is thought to promote atherosclerosis . Apart from folate they also are very good source of Vitamin B6. Glucosinolate is comparatively high in radish sprouts. They are very low in calories (43 calories per 100 grams, or 3.5 ounces), and they are packed with vitamin C. In fact radish sprouts have four times more vitamin A and 29 times more vitamin C than milk.,
Health benefits:
Studies reveal that radish sprouts may have more anti-cancer potential than broccoli sprouts. Because of high glucosinolate content it is a good source for cancer prevention. Unarguably radish sprouts are one of the very best source of weight loss food source for people who are trying to lose weight. Vitamin C content makes it a super food for the skin rejuvenation.
Pea Shoots are a nutritious leaf with high levels of vitamin C and vitamin A. A 50g bag of these tasty greens offers more than half of the RDA for vitamin C, a quarter of the RDA for vitamin A and significant amounts of folic acid. It has seven more times vitamin C than blueberries. Eight times more folic acid than bean sprouts. Four times more vitamin A than tomatoes. Its high in Vitamins A, B, C and E.
Calcium, Chlorophyll, Iron, Magnesium, Niacin, Phosphorus, Potassium and Amino Acids. It has 20-25% protein.
Health benefits:
Pea shoots are a great source of three chemo protective agents: folate, antioxidants and carotene. Folate helps produce and maintain cells and protects against DNA damage. Pea shoots are dense with the antioxidants and phytonutrients needed to support the body’s complex inflammation system.
Germinated onion seeds are onion sprouts. Onion sprouts can be added on the salad with other vegetables or can be added to smoothie or soup. These sprouts are very tasty. They taste like onions but never make us cry! It contains about 20% protein, and a very good source of vitamin A, C, and D. They also have significant amounts of potassium, iron and calcium. When compared to a mature onion, the sprouts have a much higher concentration of vitamins overall.
Health benefit
Good digestion fiber makes it a good source for healthy digestive tract. It is helpful in cleansing the body and detoxifying. Rich potassium content and calcium makes it good for the immune system and also good for hair growth.
Fenugreek Sprouts:
Fenugreek is a very good source of rich nutrients. It contains Lecithin, Co-enzyme Q10, Linoleic acid 33.7%, Linolenic acid 13.8%, Mucilage 30%, Lysine and isoleucine, Folic acid, Choline and 30% protein content.
Health benefit
Good for overall health of women. They are known to be extremely beneficial for lactating women who are breastfeeding because they improve the production of breast milk. It also eliminates excess mucus, maintains the breast health, reduces muscle inflammation, detoxifies lymph and blood, good for hair growth, weight reduction, good aid for hot flashes in menopause and lowers cholesterol naturally and stabilizes sugar content.
