Sprouts are a living food that earn their super food status through the superior nutrition and energy that they can give our bodies. Sprouts are rich in amino acids, vitamins, fibre, enzymes and antioxidants (1). They are also a high alkaline food if you are trying to keep your diet more alkaline rather than acidic!
All seeds (grains and legumes) have strong nutritional benefits but many of them also contain anti-nutrients like phytic acid to help protect and preserve the seed. Phytic acid is called an anti-nutrient because it can impair our bodies absorption of iron, zinc and calcium when we eat the seed (2). However, that is only during the meal that the phytic acid has been consumed. If you are vegetarian or vegan it is more likely that many of your meals will also contain ingredients like seeds, nuts, legumes and grains that contain phytic acid (2). It is completely unnecessary for us to cut any food group just for its supposed phytic acid content we just need to learn the best ways to prepare these foods. Some of these preparation methods have been used for centuries and sprouting is one of them!
Depending on the type of seed and how you want to eat it there are THREE METHODS that can significantly reduce the phytic acid content these are:
1. Soaking: You can soak nuts, seeds, cereals and legumes overnight.
2. Fermenting: Fermenting produces lactic acid which helps to break down phytic acid. Sourdough bread is made through this process.
3. Sprouting: When we sprout the seed we soak it and then allow it to germinate which creates a tiny living plant.
Today we are going to learn more about SPROUTING!
When we allow a seed to germinate a series of changes starts to happen:
1. Enzymes start to pre-digest the seed and all enzyme inhibitors start to neutralise. This means that seeds are much easier for our bodies to digest once they have been sprouted first. They are also full of digestive enzymes that are good for our metabolism (3). People who have problems digesting grains might have no issue once they have been sprouted and then they can still gain the valuable fibre and nutrients.
2. All starches are broken down and made much simpler for our bodies to digest. Sprouts are one of the easiest foods for our bodies to digest this means that our bodies can absorb the vital minerals and vitamins from sprouts easily and have more resources left for renewing and repairing our bodies.
3. Vitamin levels rise also including vitamin D. This increases the nutritional value of the seed rapidly and brings our body more bio-available nutrition.
Different seeds contain different levels of vitamins and minerals. Below is a great list from the book Sprouts and Sprouting by Valerie Cupillard.
Vegetable protein: Mung beans, sunflower, sesame, alfalfa and broccoli sprouts
More iron: Fenugreek, lentils, cress, spinach, fennel, sesame, red lentils, broccoli and quinoa etc.
Magnesium: Wheat, lentils, flax, spinach, buckwheat, sunflower, and sesame etc.
Calcium: Red lentils, adzuki, cress, spinach, quinoa, seasame etc.
B-group vitamins: Wheat, spinach, rice, lentils etc.
Essential Fatty Acids: Sunflower, sesame seeds etc.
Phosphorus, potassium, and copper: Particularly in broccoli, carrots, cabbage, fennel, fenugreek, leeks, spinach, wheat
Antioxidants: Particularly in Alfalfa, broccoli, wheat
Vitamin C: Present in all sprouts particularly alfalfa, broccoli, cress, lentils, red cabbage, rocket
Unfortunately, when sprouts are cooked many of these dense nutrient properties are lost so it is best to always eat sprouts raw to gain the maximum benefit to our body. Some sprouts can be susceptible to mould and bacteria. Always look to buy organic or grow your own sprouts from organic seeds. Always wash sprouts thoroughly before you eat them!
Later in the month we will have a post on how to DIY your own sprouts plus a recipe. Look out for it! ♥
Links:
1 – Book: Sprouts and sprouting by Valerie Cuppillard
2 – Phytic Acid 101 from Authority Nutrition
Research on sprouts is sorely lacking!! This is the best article we have found that talks about how the nutritional benefits of sprouts can positively affect our bodies:
3 – 11 Best Benefits of Sprouts from Organic Facts