Sprouting: The Nutrition Trend Worth Trying

As interest in healthy eating grows, new discoveries enter our lives every day. One of the most popular is the technique of “sprouting.” Sprouting is a process in which foods like legumes, seeds and grains are soaked in water until they form sprouts. It's so popular because it increases the quality and bioavailability of the vitamins, minerals and antioxidants within these foods. So what are the health benefits of eating sprouted foods, and how can you sprout at home?

Why Use the Sprouting Technique?

1. You take in more enzymes! Sprouted foods contain up to 100 times more enzymes than raw vegetables and fruit. These enzymes act as catalysts for our body's functions, so the foods we eat are digested better and we get maximum benefit, nourishing our cells far more effectively.
2. More, and higher-quality, protein! When foods are sprouted, the quality of their protein increases. Through the steps of sprouting, you can raise both the quality and protein content of your food. For example, you can significantly boost lysine — an amino acid essential for a healthy immune system.
3. More fibre! Fibre matters for both healthy digestion and stronger immunity. By eating a variety of fibre sources, you can increase the number and types of beneficial bacteria in your gut flora. Fibre also helps clear toxins and keeps you full. Sprouting boosts your fibre intake and lifts your overall health another notch.
4. Revitalise your body with more vitamins! Sprouting can increase vitamins A, B, C and E up to 20-fold. Research shows that when beans are sprouted, vitamin B1 rises by 285%, vitamin B2 by 515% and niacin by 256%. Different foods show different increases. Add sprouted foods to your life and you may be able to say goodbye to vitamin pills.
5. Get the most from healthy fats! Fats have finally been vindicated — healthy fats are now known to support fat burning. The healthy fatty acids we get naturally from foods are very important, and sprouting can increase their content.
6. Restore your body with more minerals! During sprouting, alkaline minerals like calcium and magnesium bind to the protein in foods, letting the body use them far better. Your body needs these minerals for all its systems to function. If you feel you're not getting enough, sprouted foods can offer maximum benefit.
7. Cleanse your body with more antioxidants! Antioxidant capacity matters — packaged, processed and fast foods, toxins we breathe from air pollution, and an insufficient antioxidant capacity all raise our need for antioxidants. Sprouted foods come to the rescue, because the process significantly increases their antioxidant content, helping the body clear toxins and keeping cells healthier.
8. Wonderfully practical to make! You can sprout at home very easily. Just add the food you want to sprout, 1 teaspoon of salt and the right amount of water to a clean jar. After soaking for a while, refresh the water and continue soaking for the stated time. Use the chart below to decide which foods to soak and for how long.

Please note: Sprouting carries a risk of contamination and can allow harmful bacteria into the body, with a toxic effect. Children, older adults, pregnant and breastfeeding women, those with chronic illness, and anyone with a weakened immune system should be especially careful with sprouting and consumption. If you're in a risk group, be sure to cook your sprouts before eating them.

Which Food, How Long to Soak?