Written by Dr. Sanjana V.B Bhms,dbrm,cdn

Founder & medical director of siahmsr wellness.in

All rights reserved with siahmsr digital healthcare[siahmsr wellness]

Reviewed by SIAHMSR medical team.

Carrot Lentil sprouts Broccoli salad

     Try out an antioxidant rich salad that may help healthy ageing ,this summer to protect your skin from the burning heat & UV rays of sun.This carrot lentil sprout broccoli salad is rich in  Vitamin A, vitamin E, Vitamin K and many other phytochemicals as  effective antioxidants  which  prevent UV rays of sun induced cell damage as well as free radical mediated damage to vital organs & skin.

How to prepare the salad?

 Ingredients

·       4 carrots coarsely grated

·       2 large handful of sprouted lentils

·       5  cups fresh broccoli florets 

·       1/2 cup toasted slivered almonds

·       A few mint leaves

·       1/2-1 teaspoon salt 

Salad dressing ingredients:

·       2 teaspoon honey

·       3 tablespoon extra virgin olive oil

·       1 tablespoon lemon juice

·       1 teaspoon Black pepper

Preparation

Step1

Blanch the broccoli

Boil water with a pinch of salt in a vessel. Add the broccoli florets. Cook 1-2 minutes, depending on how crunchy you want the broccoli. Blanch the broccoli for 1 minute, or no more than two minutes. 

Step2

Now mix grated carrots, sprouts of lentil together. Add the blanched broccoli, honey, lemon juice, salt and pepper in a salad bowl. Add olive oil and stir well.

Healthy ,yummy carrot sprout lentil broccoli salad is ready to serve.

serves: two persons

cooking time : 10 minutes [ if you get ready to use sprouts]

        You may include this salad as part of your diet, if you love Mediterranean diet. The salad is exuberant with healthy green vegetables- broccoli ,mint leaves,sprouts and beta carotenoids rich carrots and all other nutritionally rich ingredients along with the Mediterranean diet specific ingredient olive oil.

Health benefits of carrot lentil sprout broccoli salad

Carrots are rich sources of beta carotenes, vitamin A, vitamin K and minerals including potassium, calcium and iron. Vitamin A protects your eyes and vision. Carrots also contain lutein which help protect your eyes from age related macular degeneration.

The fiber in carrots can help keep blood sugar levels under control. However, include carrots in your diet only moderately. Excessive intake may make your skin tone an orange-yellow in color. This condition is called carotenemia.

 Glucose, fructose and starch are the main types of carbohydrates in carrots.

There are also many minerals in carrots such as potassium, magnesium, calcium, sodium, and iron which are important for heart and bone health.

 The phytochemicals in carrot include phenolic compounds, carotenoids, polyacetylenes, and ascorbic acid and all of them are effective anti-oxidants.

 Polyphenols are useful in the prevention of degenerative diseases, like cancer, cardiovascular diseases, and neurodegenerative diseases, Carotenoids help in protection of DNA, proteins, and lipids from oxidative damage.

      The broccoli, another ingredient of this nutritious salad & has got amazing health benefits.

 Broccoli is a good source of vitamin C, providing over 81mg, or about 135% of your daily needs. Vitamin C is an antioxidant and immunity boosting nutrient which may protect you from infections and diseases consequent to oxidative stress.

Broccoli and its vitamin C content helps in skin repair and prevention of skin wrinkles and sagging by boosting collagen formation. It is also an excellent source of vitamin K, important in bone health and wound healing and helps in normal blood clotting mechanism of the body.

 Minerals in broccoli include manganese, potassium, and phosphorus which are essential for health of bones, heart and blood vessels.

Broccoli or broccoli sprouts, contain a compound, called Sulforaphanes, which help us to cope with the stressors and harmful chemicals that we get exposed to. 

     Lentil sprouts in addition to having high protein content & low caloric value, contain essential nutrients such as folate, vitamin C, amino acids and fiber. 

Almonds are rich in omega 3 fatty acids and vitamin E which helps brain and nervous system functions.

Vitamin E in moderate amount from natural sources protects against thrombotic stroke and is safe.[However, indiscriminate vitamin E supplementation is not necessary.

In a collection of studies [4] on impact of vitamin E supplementation it is shown that vitamin E increased the risk for haemorrhagic stroke by 22% and reduced the risk of ischemic [clots] stroke by 10%. Therefore indiscriminate widespread use of vitamin E should be cautioned against.] 

        Olive oil is an important ingredient of this salad and it provides much health benefits. Olive oil, particularly extra-virgin olive oil, is the main and most characteristic component of the Mediterranean diet due to its good effects.

Virgin olive oils have anti-atherosclerotic potential, preventing clot formation, help endothelial function of blood vessels.It can also help in reducing blood pressure. Olive oil has anti-inflammatory and antioxidant effects.

Lemon juice is full of vitamin C which boosts immunity as well as skin health. Vitamin C is an effective antioxidant.

Honey is another ingredient of the salad and it possesses antioxidant, antimicrobial, anti-inflammatory, anti-proliferative, anticancer potential.

Pepper also helps digestion.

Mint leaves exhibits multiple health beneficial properties, such anti-cancer, anti-obesity, antimicrobial, anti-inflammatory, anti-diabetic, and cardio protective effects, as a result of its antioxidant potential.

Mint contains high levels of antioxidants including phenolic compounds, ascorbic acid and carotenoids that can delay or inhibit the oxidation of different molecules.

Written by dr sanjana vb[copyright
image courtesy salad -freepik.com

Reference

1.    Advances in research on the carrot, an important root vegetable in the Apiaceae family

https://www.nature.com/articles/s41438-019-0150-6

2.    Phytochemicals in Daucus carota and Their Health Benefits—Review Article

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6770766/

3.    The Effect of Sprouting in Lentil (Lens culinaris) Nutritional and Microbiological Profile

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7230579/

4.    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2974412/

5.    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7923432/

6.    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5424551/#:~:text=%5B10%5D%20Evidence%20indicates%20that%20honey,system%5B16%5D%20protective%20effects.