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Diet & Nutrition
Nutritional Value Of Sprouting
Mar 2019
Mihira A R Khopkar
Sports And Clinical Nutritionist

Nutritional Value Of Sprouting

Sprouting is a process of germination that involves the seed to grow. Nuts, lentils, pulses, and other leafy vegetable seeds can be sprouted. A few examples of seeds that can be sprouted to enhance the nutrition content include amaranth, alfalfa, broccoli, broad beans, Brussel sprouts, chick pea, chia seeds, cabbage, corn, dill, fenugreek, flax, garlic, green peas, kale, kidney beans, lentils, millets, mung, mustard, peanuts, peas, pumpkin, radish, soy, spinach and watercress. Most properties of these seeds are improved through the sprouting process.

How can you sprout seeds?

Here are a few general steps to sprout most seeds, but it varies depending on the type of seed and amount of time required to soak and germinate.

1. Add the 2 tbsp seeds in a small cup/ jar

2. Cover with 3 times the volume of warm water and soak for 2-8 hours

3. Cover the cup/jar with a lid.

4. Drain the water and rinse with warm water

5. Place the jar in a dark place 6. Wait for the seeds to sprout!

Here Are Few Benefits Of Sprouting

Makes Digestion Easier The process of germination brings about changes in the nutritional profiles of seeds such as carbohydrates, proteins and fats get partially broken down into simple forms resulting in making the digestion process easy. However, at the same time, the fiber content of the seeds is also increased

Reduce Anti-Nutritional Factors Seeds usually have many anti-nutritional factors such as tannins, phytic acid etc. Germination plays a role in reducing the proportion of these anti-nutrient materials while enhancing other phenolic antioxidant compounds that produce health benefits.