Baby broccoli plants that are tender, called the broccoli sprouts, are becoming a well-known healthy food. The sprouts are seeds that have germinated. Broccoli sprouts are baby or delicate plants.
The young plants are cultivated from seeds and consumed as they’re just two or three days old. They’re generally consumed raw in salads or sandwiches, which means they’re delicate in their balance of nutrients and won’t affect even cooked. They provide a nice crunch to food items and are the perfect container for salad dressings and sauces.
Sprouts and their extracts have also proven effective in preventing or treating various health problems.
What are broccoli sprouts?
Broccoli sprouts are three days old broccoli sprouts are 3-5 days old plants.
Like most sprouts, they are tiny, green leaves and white stems, which are a couple of inches long but connected to the seeds. To be precise, they look like alfalfa sprouts.
Many people describe their taste as like the earthy taste of radishes. However, some claim they don’t have any flavor whatsoever.
You can eat broccoli sprouts raw, adding crunch and texture to meals like salads, sandwiches, or dressings. They also make great wraps. It is also possible to cook them and serve them as the warmth of a meal such as curries or stir-fries.
As previously mentioned that broccoli sprouts are nutritious energy sources.
They’re an excellent source of fiber, protein, minerals, vitamins, and phytochemicals. These are bio active plant substances. They help protect plants from the sun and insects but also provide numerous human health benefits.
As per the International Sprout Growers Association, the 3-ounce (85-gram) portion of sprouts from broccoli comes with ( 2):
- Calories: 35
- Carbs 5 grams
- Fiber 4 grams
- Protein: 2 grams
- Fat 0.5 grams
- Vitamin C: 60% of the Daily Value (DV)
- Vitamin A: 10% of the Daily value
- Calcium: 6% of the Daily value
A single tablespoon of sprouts can provide significant amounts of vitamin C. It has immune-boosting and antioxidant properties.
They are a source of phytochemicals known as sulforaphane. There are possibilities that this chemical could be responsible for the vast majority of health benefits of the crisp seeds ( 1Trusted Source, 3Trusted Source).
Studies on animals show that sulforaphane’s 82% bioavailability is considered high. It’s a sign that it’s fast and easily absorbable, allowing your body to take full advantage of its advantages ( 1Trusted Source, 4Trusted Source).
How do they compare to broccoli?
Although broccoli sprouts are the initial stage in broccoli’s growth, they’re not nutritionally equivalent to the mature plant.
A 3-ounce (84-gram) portion of mature, cooked broccoli or broccoli sprouts provides almost the same calories as macronutrients: the exact quantity of protein, carbohydrates, and calories ( 2, 5Trusted Source).
But broccoli sprouts contain about 100x more glucoraphanin.
Due to their sulforaphane-rich content, it offer many health advantages.
It may have anti-cancer properties.
Sulforaphane is a chemical that has strong anti-cancer properties. That is why broccoli sprouts have their anti-cancer properties ( 6Trusted Source).
- stimulate apoptosis in cancer cells, or induce programmed cell death
- block angiogenesis, also known as developing new blood vessels that supply malignant cells.
- Reduce inflammation
- and make you less prone to exposure to substances that cause cancer.
- Decrease the spread and invasion of cancerous cells.
Stomach Ulcer Treatment
The sulforaphane in broccoli sprouts aids in fighting the kind of bacteria that causes ulcers. A mice study revealed that sulforaphane might be more effective in treating ulcers than conventional antibiotics.
A new study has shown that these effects could be similar to those observed in humans. Subjects who consumed 2.5 tons of broccoli sprouts daily had lower levels of bacteria that cause ulcers than those who ate the alfalfa sprouts. Also, they had less inflammation.
How to Prepare Broccoli Sprouts
There are broccoli sprouts available at several health food stores; however, you can grow these at home.
Two teaspoons of the broccoli seeds for a few hours, and then rinse the seeds. Place the damp sources in the mason jar, and screw the lid. Then, place the pot in the dish or bowl with the top tilted downwards to let the moisture drain into the seeds. Place the jar in a dark place.
Drain and wash the sprouts every day. After 4 or 5 days, they’ll become ready. If you let them out in the sun for a couple of hours, they will change to the color of vivid green. Dry the sprouts with a paper towel before putting them in the freezer. Consume after 2 or 3 days.
Some tasty options to enjoy sprouts are:
- Mix it into an enticing salad of green leaves.
- Sprinkled on sandwiches and wraps.
- Blended into a drink with vegetables and fruits.