Sprouts: Nature’s Living Food
What sprouts contain, how they may support health, and how to eat them safely.
Sprouts are rich in enzymes, vitamins, minerals, fibre, amino acids and antioxidants. In particular they provide good amounts of:
- B vitamins (especially B1, B2, B3, B6 and B9)
- Vitamin E
- Selenium
- Magnesium
- Iron
- Phosphorus
- Zinc
- Protein
- Essential fatty acids (for example linoleic acid)
- Dietary fibre
Health benefits of sprouts
As a nutrient-dense food, sprouts may help to:
- Support the immune system
- Boost energy and vitality
- Support healthy skin, hair and nails
- Support brain and nerve function (folate is especially important in pregnancy, but see the safety note below)
- Support hormonal balance in women
- Support fertility and reproductive health
- Make digestion easier, feed beneficial gut bacteria and support metabolism
- Increase enzyme activity in the body
- Help prevent anaemia
- Support weight management and healthy cholesterol and blood pressure as part of a balanced diet
- Support eye health
How to eat them
- Raw: in salads, on wholegrain bread, in sandwiches, or mixed with lemon juice, olive oil and cumin. Raw sprouts keep their active enzymes and heat-sensitive vitamins.
- Lightly cooked: people with digestive problems can steam or sauté sprouts briefly (under five minutes). This makes them easier to digest while keeping most of the enzymes.
- Dried and ground: sprouts can be dried and powdered for use in dishes, breads, cakes and smoothies. This also extends their shelf life.
Food safety
- Always use fresh sprouts grown in hygienic conditions, keep them refrigerated and rinse them well.
- The warm, moist conditions sprouts need are also ideal for bacteria such as Salmonella, Listeria and E. coli. Pregnant women, young children, older adults and people with weakened immunity should eat sprouts only when thoroughly cooked.
Source: Temperament and Benefits of Medicinal Plants, Farzollah Gholizadeh
Disclaimer
This article is for information only and is based on traditional medical sources and general health knowledge. It is not a medical diagnosis, treatment or prescription and does not replace an examination by a doctor. If you have a health complaint, take regular medication, are pregnant, or are considering this for a child, consult your doctor before applying anything. Herbal products can interact with medicines.
