For thousands of years, Asians recommended the consumption of sprouts to live more than 100 years. And it was not about living many years but about living with quality and free of diseases. The sprouts contribute to the organism, in addition to the enzymes (diastases) that are activated at the time of the development of the new seedling, part of the vital energy intrinsic to the new living organism.
When a grain of any cereal or legume has enough water, oxygen and heat it germinates. Once germinated they are more nutritious and easy to digest. Cereal grains and legumes are “concentrated” foods and, due to their low water content and their richness in complex carbohydrates -such as starch- and proteins, they should not be consumed raw. To make it easier for the body to assimilate, they are eaten cooked or roasted. With this, a kind of "pre-digestion" is carried out that our body could not carry out on its own. The sprouts, on the other hand, are as if they have already reached that state.
Among its benefits:
- Rich in vitamins and minerals essential for our health.
- They are easily digested and assimilated by the body, according to our blood biotype.
- They are easy to do.
• Essential amino acids. Sprouts, especially legumes, provide the body with complete proteins that are transformed into the eight essential amino acids. The lack of only one of these compounds can favor the appearance of allergies, weakness, poor digestion, deficiencies in immunity or premature aging of cells.
• Vitamin C. One of the substances that increases the most due to the effect of germination. Wheat sprouts, lentils, soybeans, chickpeas and beans are excellent sources of this vitamin, for example, germinated soybeans increase its vitamin C content by up to 100% and wheat sprouts by 600% in just 5 days.
• Beta carotenes (pro-vitamin A). Alfalfa sprouts, for example, contain more beta carotenes than tomatoes or green peppers and many fruits. Cabbage and pea sprouts are also excellent sources of this essential vitamin for growth, development, good eyesight and the reproductive system.
• Vitamin B. Thiamine (B1), riboflavin (B2), and niacin (B3) are abundant in alfalfa, wheat, sunflower, rye, and sesame sprouts. They contribute to the proper functioning of the nervous system.
• Vitamin E. This vitamin acts as a cellular antioxidant, it is an excellent protector of the heart and a good toner. Sprouted wheat increases its content up to three times.
• Vitamin K. It has coagulant properties, it is found in germinated alfalfa.
• Chlorophyll. The germinated seeds that synthesize the most chlorophyll are those of wheat and alfalfa. Chlorophyll is absorbed directly by the blood through the lymphatic system, in the bloodstream it activates cell metabolism, improves defense, resistance, regenerative capacity of cells, and respiration, among other properties, enhances natural healing processes, purifies the blood, stops infections and balances the acid-base ratio in the body.
• Calcium. Sesame sprouts provide abundant calcium, almond, sunflower, alfalfa and chickpea sprouts are also excellent sources of this mineral.
• Potassium. It is found in the sprouts of almonds, sesame, sunflower, soybeans, and beans.
• Iron.They contain in significant quantities the sprouts of alfalfa, fenugreek, lentils, red soybeans and green soybeans
• Trace elements. Sprouts contain trace elements such as iodine, zinc, selenium, silicon, chromium, and cobalt.
• Enzymes When eaten raw, the enzymes in the germinated seeds - called diastases - facilitate the digestion of fiber, protein and fat.
• Digestive, nutritious and low calorie. They provide very few calories, for example 100 grams. of bean sprouts: 30 calories.
Nutritional information of the most consumed sprouts
Any legume seed or cereal grain can be germinated, although the most appreciated for their tenderness and good flavor are the sprouts of: legumes (mung beans, soybeans, alfalfa), cereals (wheat, barley) and also watercress, radish , pumpkin, sunflower, flax, sesame, etc. The flavor is variable, for example alfalfa is very pleasant, mustard is the spiciest and wheat has a sweet flavor due to the carbohydrates it contains
•Alfalfa: complete and most consumed for its pleasant taste. It contains vitamins A, B, C, E and K, calcium, magnesium, potassium, iron, selenium and zinc and the most important amino acids. It is remineralizing, fights fatigue and weakness.
•Integral rice: it is rich in vitamin B, phosphorus, potassium, magnesium, sodium, calcium and silicon. It helps the proper preservation of bones and teeth.
•Chickpeas:They provide chlorophyll, protein, carbohydrates, fiber, vitamin A, iron, potassium, and magnesium.
•Oats: the most recommended germinated seed for nervous disorders, depression and sleep disturbances. It contains vitamins B and E, proteins, carbohydrates, fiber, minerals and a high content of silicon, necessary for the development of muscular, brain and nervous structures.
•Watercress: very suitable to combat the symptoms of spring fatigue. Alkalizes and purifies the blood, neutralizes excess toxins. Regulates metabolism. It is rich in iron, phosphorus, manganese, copper, zinc, iodine, calcium, and vitamins A, B2, E and C.
•Fenugreek: blood and kidney cleanser, it is recommended to lift the depressed mood and to strengthen the body. Stimulate hepatic and digestive functions. It gives a pleasant smell to the sweat of those who consume it. It contains abundant phosphorus and iron.
•Chickpeas: they are rich in carbohydrates, fiber, calcium, protein, magnesium, potassium and vitamins A and C. They do not produce gases during digestion
•Lentils: they delay aging and are rich in protein, vitamin C and iron.
•Corn: high content of magnesium, necessary to maintain muscle tension especially in the intestinal tract.
•Mustard: suitable for treating digestive disorders such as gastritis, enteritis, etc. Rich in vitamin C, proteins and lipids.
•Mung beans: They are rich in vitamins A, C, and complex B.
•Pumpkin seeds: They contain protein, vitamin E, phosphorus, iron, and zinc.
•Sunflower seeds: rich in protein, unsaturated fats, vitamins B and E, calcium, iron, phosphorus, potassium and magnesium.
•Radish: It contains abundant chlorophyll, useful to combat heavy digestion and to calm the cough.
•Sesame: good source of fiber, protein, vitamins B and E, magnesium, potassium, iron, phosphorus and calcium.
•Green soybeans: It contains proteins that give rise to the amino acid methionine, which has a relaxing effect. Strengthens the nervous system and helps reduce excess cholesterol. They are rich in vitamins A, C, iron and potassium.
•Wheat: It is rich in proteins, magnesium, phosphorus and vitamins B and E. It prevents infections, remineralizes, regenerates cells and is used to treat nervous disorders.
Sprouts help prevent diseases or treat them if they have already manifested. The following properties stand out:
• They favor the processes of detoxification, purification and elimination of residues stored in the tissues or in the blood.
• They strengthen the immune system.
• Antioxidants, fight the action of free radicals.
• They stimulate the secretions of the pancreas.
• They facilitate digestion, activate the processes of regeneration and deinflammation of the digestive system, revitalize the internal metabolic mechanisms.
• They improve intestinal function, relieve constipation, strengthen the intestine and intestinal flora, help eliminate gas and waste.
• Lower the cholesterol index.
• They tone the nervous system.
• They help maintain the elasticity of the arteries and the vitality of the glandular system.
• They delay aging, its components allow the body's cells to stay young for longer.
• They favor the metabolism due to its restorative action.
• Its consumption is recommended in cases of anemia due to its richness in chlorophyll, and for people with a delicate stomach.
How to make sprouts at home?
- 1 liter glass canning jar.
- 3 tablespoons of legumes, grains or seeds of your choice, that have not been roasted or frozen (lentils, soybeans, wheat, amaranth, alfalfa, chickpea, etc.)
- 1/2 liter of water.
- Allocate a warm and dark space for germination.
- Wash the legumes, grains or seeds and put them to soak in a jar with ½ liter of water. Cover the jar with gauze or thin cloth.
- Leave the jar in a dark and warm place for 9 to 12 hours. alfalfa and fenugreek and from 12 to 15hrs. lentils, chickpeas, soybeans, etc.
- After time, drain the water and rinse well with warm water.
- In the same space where the legumes, grains or seeds were allowed to rest, position the jar horizontally (inclined), arranging the grains along the jar, rinsing 2 to 3 times the first 3 days and then once a day. Keep the seeds moist and well oxygenated, otherwise, excess water and mold from lack of air could create mold.
- On the 4th-5th day, the first shoots can already be seen. When the shoots are 2 to 3 centimeters long, expose to indirect sunlight for about 2 hours so that the leaves turn green (chlorophyll process). This will favor the increase in vitamin C and make it taste more pleasant.
- Once the germination process is finished, you can keep the sprouts refrigerated, well drained and dry. They can last about a week without problems, it is recommended to make frequent amounts of sprouts.
- If desired, the husks (skin) of the legume can be removed before eating it, for that, place it in a bucket with water and the husk will float. Remove with a strainer.
Tips to consider for sprouting and sprouting at home
- Germination time varies according to temperature. In hotter and more humid climates the soaking time should be shortened and rinsed more frequently to keep them fresh. The temperature approx. it is 20 degrees.
- Avoid simultaneously placing more than one kind of seeds, grains or legumes in the same jar, they can germinate at different times, which hinders the processes.
- Use medium and / or large containers. The seeds increase in size and need to be "free", with space (Jar 3 times the size of the seeds, legumes and / or grains). You can use a container at the beginning and change it in the process.
- Prefer organic seeds, grains, and legumes. (You can find them in roasters, free fairs, etc.)
- There is the possibility of ungerminated seeds, legumes and grains. Check them before preparing and remove them.
- Sesame (sesame) sprouts become bitter if they are germinating for more than two days, it is advisable to consume them no later than 48 hours after starting the soaking.
La Huerta de Antonia