Sprouts For Optimum Nutrition
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12. Grains and pulses are known to contain certain interfering factors for the absorption of minerals like iron and calcium (deficiencies of which are very common). Well known inhibitors include phytates, tryspin and tannins, which bind themselves to iron and calcium and make them unavailable. Sprouting destroys most of these inhibiting substances and allows easy availability of these minerals for use by the body. Iron absorption is further enhanced by the presence of high levels of vitamin C produced during sprouting.
OTHER BENEFITS OF SPROUTS
13. Sprouts have several other benefits. They supply food in partially predigested form, that is, the food which has already been acted upon by the enzymes and made to digest easily. 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 more simple fatty acids by the action of the enzyme ‘lipase’. The partial digestion of nutrients in sprouts allows the consumption of sprouts as raw food or with minimum cooking. Sprouts can be eaten raw or lightly cooked by sautéing or steaming. Sprouts can be thrown into salads, sandwiches and fillings or stir-fried with seasonal vegetables like carrots, red and yellow peppers, mushrooms, celery, onions, etc. Being low in calories and high on nutrition, they are specially good for weight watchers. However, make sure they are prepared hygienically as they can be a source of bacterial infection. They should be avoided by those recovering from acute illness or gastrointestinal infections.
14. During sprouting, the seeds lose their objectionable gas producing quality. Research has shown that oligosaccharides are responsible for gas formation. For maintenance of health, some amount of gas production is necessary but it should be within safe limits. As the process of germination and sprouting begins, the percentage of oligosaccharides is reduced by 90%. Sprouts contain a lot of fibre and water and, therefore, are helpful in overcoming constipation.
