Consuming sprouts is like eating live vegetable food. Think for yourself, how
nutrient-dense a growing food could be…
It is said that sprouts ‘represent the miracle of birth’.
They are in the true sense, super foods. They are alkaline,
whole, pure, and natural foods. It is inexcusable that though aware of their
miraculous effects, we do not take full advantage of them.
We scour departmental and organic stores, looking for health foods and
recipes, but forget to eat ordinary sprouts on daily basis – considering them a
poor cousin of high-fashion health foods
Sprouts are the cheapest and most convenient source of complete
nourishment. They are food for long-term health and wellness. If
consumed judiciously and chosen over other foods, they can prevent diseases and
lifestyle-related ailments. Sprouting a seed enables it to produce an enormously
enhanced bundle of nutrients.
A sprout is at the transitional stage between seed and plant. It is, to put
it simply, a baby plant. These are essentially pre-digested foods as the seeds’
own enzymes do most of the work. The nutritional changes that occur during
sprouting primarily happen because complex compounds get broken down into
simpler forms. This, added to development of some essential nutrients,
constituents, and breakdown of anti-nutrients, makes the whole phenomenon of
sprouting possible. Metabolic activity in dormant seeds is initiated as soon as
they are hydrated during soaking.
Sprouted seeds acquire natural increased digestibility and nutrients as
compared to unsprouted seeds. They provide us with all the essential minerals
and vitamins, and must ideally form a part of our daily diets.
The sprouting process:
“On sprouting, grains, legumes, and seeds turn into super foods. They then
become an extremely sound source of protein, fiber, and vitamin B”.
All edible grains, legumes, and seeds can be sprouted. The following are
generally used for sprouting:
Grains: Wheat (wheat grass is the sprouted form of wheat. It
must be juiced. Soak hard wheat grains for 12 hours and then grow in soil. It
will be ready in 12 days’ time), maize, ragi, barley, bajra.
Seeds: Alfalfa seeds (sensitive to heat, ready in seven
days),sesame seeds, radish seeds, fenugreek seeds (bitter in taste. To be mixed
with milder sprouts to tone it down, ready in 9 days’ time), coriander seeds,
pumpkin seeds, and musk melon seeds, groundnut.
Oats: (oat groats) to be used — ready in 3 to 4 days),
buckwheat, quinoas are foods which are lesser known as sprouts, but are at the
same time, highly nutritious. They should be sprouted and consumed if readily
available.
Alfalfa is called the <b>‘father of all foods’ or the ‘king of
sprouts’. “It is highly rich in minerals like” manganese and is also a rich
source of vitamins A, B, C, E, and K. It also contains all the essential amino
acids. Alfalfa contains most of the essential amino acids and has a higher
concentration of calcium than milk. The lesser “explored sesame seed sprouts”
are also said to be great source nutrients. They too, contain most of the
essential amino acids and are high in vitamin E and vitamin B complex, apart
from other nutrients.
The sprouting process:
Firstly, one has to ensure that the seeds, legumes or grains will easily
sprout. (For instance, soyabeans are said to become sour and do not sprout too
well; and wheat has to be grown in soil). Firstly, one has to ensure that the
seeds, legumes or grains will easily sprout. (For instance, soyabeans are said
to become sour and do not sprout too well; and wheat has to be grown in soil).
The seeds should be thoroughly washed and then soaked in fresh water
overnight.The time span of soaking is mostly 12 hours, though it depends on the
size of the seeds. Next morning the seeds should be rinsed and the water drained
off. Soaking turns the seed soft and laden with water. They eventually germinate
and become sprouts in two to three days’ time, depending upon the temperature
and humidity. One should not soak the seeds for a longer period than required,
as the seeds may rot and ferment. After they sprout, they should be stored in a
refrigerator.
Nutritional Benefits:
“The ISS (International Speciality Supply, USA) is a company that supplies
sprouts to many countries”. It describes in detail, the nutrient changes which
occur during the process of sprouting. On sprouting, there is a tremendous
increase in nutrients as compared to the dried embryo. The vitamins, minerals
and protein content substantially increase with a simultaneous decrease in
caloric and carbohydrate content. Pulses and seeds show a very low water
content. This, however, tends to increase tenfold when converted into sprouts.
The ISS elaborates that sprouted green gram (mung beans) have an 8.3 percent
increase of water content over dried beans. Hence the nutritional value of
sprouted and dried mung beans can be compared by multiplying the analyzed
nutrients of sprouted mung beans by the factor of 8.3.
Based on this criterion,
the changes found in sprouted mung beans when compared with the figures for the
beans in the dried state are as follows:
Energy content – calories ————– Decrease 15 percent
Total carbohydrate content ———– Decrease 15 percent
Protein availability———————-Increase 30 percent
Calcium content ————————– Increase 34 percent
Potassium content ———————–Increase 80 percent
Sodium content ————————–Increase 690 percent
Iron content ——————————Increase 40 percent
Phosphorous content ——————- Increase 56 percent
Vitamin A content ———————–Increase 285 percent
Thiamine or Vitamin B1 content——-Increase 208 percent
Riboflavin or Vitamin B2 content—–Increase 515 percent
Niacin or Vitamin B3 content ———Increase 256 percent
Ascorbic acid or Vitamin C content–An infinite increase
The increase in protein availability is of great significance. It is a
valuable indicator of the enhanced nutritional value of a food when sprouted.
“The amazing fact is that sprouts are a food — very easily available to all
sections of society, and yet the biggest storehouse of all nutrients”.The
reduction in carbohydrate content indicates molecules being broken down during
sprouting to allow absorption of atmospheric nitrogen and re-formation of
amino-acids. The resultant protein is the most easily digestible of all proteins
available in foods.
Grains, legumes are nowhere even near to be considered a source of vitamin C.
However, when sprouted, they reveal significant quantities of this vitamin. The
infinite increase in Vitamin C or ascorbic acid derives from their absorption of
atmospheric elements during growth.
Sprouts supply food in a pre-digested form — food, which has already been
acted upon by enzymes and simplified. During sprouting, much of the starch is
broken down into simple sugars such as glucose and sucrose by the action of the
enzyme ‘amylase’. Proteins are converted into amino acids and amides. Fats and
oils are converted into simpler fatty acids by the action of the enzyme lipase.
Also, during sprouting there is s reduction in the gas producing quality of
beans. Mainly oligosaccharides have been held responsible for gas formation. As
the process of germination ends and sprouting begins, the content of
oligosaccharides is reduced by 90 percent. The content of fiber and water
increases tremendously, which is a boon for a healthy digestive system.
Sprouts are a good source of chlorophyll, said to have anti-bacterial and
anti-inflammatory properties. They are highly beneficial foods for losing weight
too. They keep one full for a long time and also prevent over-eating as one
feels satisfied on consuming just a handful.
Sprouts are an extremely inexpensive method of obtaining a concentration of
protein, vitamins, minerals and enzymes. Eating sprouts is the safest and best
way of getting the advantage of complete nutrition.
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