Health is most important asset of every human being. But today, it has become quite a challenge to maintain a perfect health. This is because of living an erroneous life style as opposed to nature’s law, the most striking examples being not following a natural biological clock and adopting faulty dietary habits.

Health is no mystery. It can be attained and maintained easily if we understand the laws of nature and live in harmony with nature. This is because human body is made of very components (Earth, Water, Fire, Air & Ether) which have created nature. These elements should be made available to the body and the easiest way to obtain them is through food.

In the present rapid moving world, when time has become the major excuse for not following laws of nature, it is important to look for foods which are densely packed with most of the nutrients. This may look impossible to many but nature has taken care of this also. SPROUTS are foods which have proved themselves as Power Packed or Super Foods. The density of nutrients and other phyto-chemicals has earned the sprouts the above title of Super Foods.

What is Sprouting?

Sprouting is a process when, on obtaining favorable conditions, a new life spurts from the seed i.e. develops into a sapling. This becomes possible because in presence of right amount moisture and temperature, a number of biochemical reactions like hydrolysis of water, reduction, synthesis, enzyme activation etc. Seed is a store house of complex chemical substances which are stored in a protective covering of certain substances called anti-nutrient factors. When a seed is soaked & then kept for sprouting, it results in conversion of complex nutrients into simpler ones. The anti-nutrient covering is also dissolved. This is the reason that sprouted seeds become highly nutritious as the simpler nutrients are readily digested, absorbed and assimilated by the body. This is why; sprouts have been termed as BIOGENIC NUTRITION or LIVING FOODS.

Benefits of Sprouts

1. Storehouse of Nutrients: Sprouts are very dense sources of all the nutrients which when consumed are readily absorbed by the body. The density of these increases proportionately with the time of soaking & sprouting. The reason for increase in concentrations of nutrients is           (a) Conversion of complex nutrients into simpler ones. (b) Destruction of anti-nutrients like phytic acid. The concentration of minerals & proteins in sprouted wheat also increases thus making these seeds “Power packed nutrients.”
2. Beneficial for Digestion: Sprouting process helps in the activation of a number of enzymes in the seeds. When sprouts are chewed & ingested, these enzymes help to boost up metabolic processes and improve various biochemical reactions. The digestive reactions are particularly affected which results in better digestion process. The improvement in digestion is also because of presence of dietary fibers (both soluble & insoluble) which facilitate elimination of undesired toxic matter. Sprouts contain probiotics which maintain the number & diversity of Gut-Microbiota.   
3. Improvement in Red Cell Count:  Sprouts are rich in minerals like Iron and Copper. Also, they provide the body with chlorophyll. This has a direct & strong impact on synthesis of red blood corpuscles. This improves oxygenation of body and improved capillary health thus optimizing the functions of each organ in the body.
4. Beneficial Diet for Heart: Sprouts contain Omega-3 fatty acids which reduce the levels of bad cholesterol (LDL) and improve the levels of good cholesterol (HDL). Omega-3 fatty acids also have anti-inflammatory properties which maintain cardio-vascular health. The presence of Potassium in rich quantities also helps in maintaining blood pressure and artery health. Sprouted brown rice contains certain elements which control Angiotensin, thus regulating blood pressure. Anthocyanin present in sprouted black rice helps in maintaining normal blood levels of cholesterol & triglycerides and keeps the heart healthy. Sprouted sesame seeds contain Lignan & phytosterol which also contribute in maintaining normal blood lipid levels. Sprouted Buckwheat contains a number of beneficial substances Rutin, Tannin, Catechin and Lecithin which keeps lipid & sugar levels in check thus maintaining overall health.     
5. Alkalizing effect: Increase in acidity of the blood has been associated with a number of illnesses including Cancer. Sprouts through their alkalizing effect maintain the pH levels in the body thus providing a protective shield against a number of diseases.
6. Delay Aging: Sprouts are rich in anti-oxidants. This helps in neutralizing free oxygen radicals which are responsible for cell aging & destruction. These anti-oxidants also prevent DNA destruction leading to premature aging.
7. Beneficial for healthy Skin & Hair: Presence of substances like Vitamin ’C’, Silica, Omega-3 fatty acids keep the skin supple & clear. Anti-inflammatory substances prevent acne & other inflammations related to skin. Ample amounts of Zinc & Biotin present in sprouts helps in optimizing health of hair by correcting sebum secretions and preventing dandruff.
8. Beneficial for Eyes: Sprouts are rich in Vitamin ‘A’ which increases up to 10 times after soaking & sprouting seeds. They also become rich in carotenoids like Lutein & Zeaxanthin which protect the retina from harmful radiations. They also have been shown to delay cataract. 
9. Effective weight management: Sprouts are best diet for reducing weight. They are low in calories which prevent accumulation of fat. At the same time, they are high in nutrients & soluble fibers. Soluble fibers particularly Beta-Glucan increase the satiety which helps in reducing the problem of excessive eating in some obese people. Sprouted brown rice also helps in reducing hunger due to its impact on hormone Lepton present in small intestine. These positive changes lead in weight reduction effectively without vigorous dieting and without producing any deficiencies.     
10. Boosts up the immune system: Sprouts are loaded with Vitamin ‘C’ & ‘A’. They act as a powerful stimulant for immune system. Anti-oxidants present in sprouts remove harmful free radicals which can inflict injuries to different cells associated with immune system. Sprouts also contain anti-inflammatory substances which regulate the immune response. Soluble fibers like Beta-Glucan provide positive atmosphere and nutrition to Gut-Microbiota which in turn synthesize short chain fatty acids which are beneficial in prevention of a number of autoimmune disorders like Rheumatoid arthritis etc. Sprouted Maize contains an anti-oxidant substance called Quercetin which not only helps in providing protection against acute & chronic diseases but also regulates the function of Apoptosis in cells through which dysfunctional cells are destroyed.
11. Regulation of Blood Sugar Levels: Some Studies have shown a reduction in the levels of total carbohydrates whereas some others have shown an increase in Amylase enzyme. The glycemic index of sprouted seeds is also less. All these changes lead to regulation in the levels of blood sugar as reflected in some studies by a reduction in the levels of HbA1c.
12. Presence of plant based amino acids: Some sprouts like that of Brown rice contains an amino acid called GABA (Gamma Amino Butyric Acid) which acts as a neurotransmitter and helps in regulation of brain waves and thus maintains the optimum level of focus & alertness.
13. Presence of Phyto-estrogen: Sprouting increases the amount of phyto-estrogen Isoflavone up to 100% especially in sprouted chick pea.  It action in body is similar to female hormone estrogen. If consumed during peri-menopausal age, it reduces the severity of symptoms like mood swings and hot flushes. It also helps to prevent conditions like hypercholesterolemia & osteoporosis in these women.   
14. Cost effective tonics: Sprouts can prove very cost effective sources of nutrients when compared to tonics & protein powders available in market. This is worth mentioning that seeds increase up to 10 times in volume on sprouting. This increase in volume also increases their cost effectiveness as less number of seeds can fulfill the nutrient needs of whole family.
15. Best ingredient of Vegan diet: Many people are adopting a Vegan diet which means consumption of only plant based food. But sometimes, this type of diet may not provide all the nutrients. Some nutritionist claim that some nutrients like Vitamin’B12’, Vitamin’E’ and some sulphur containing amino acids like Methionine & Cysteine are available only in non-vegetarian food items. But a number of studies show that sprouts are good sources of these amino acids also. So, sprouts can replace the harmful non-vegetarian food items which may expose to lethal diseases like Swine Flu, Covid-19, Bird Flu etc.           

Tags : #Health #Nutrition #Superfoods #Sprouts #BiogenicNutrition #Digestion #HeartHealth #AlkalizingFoods #Antioxidants #Aging #SkinandHairHealth #EyeHealth #WeightManagement #ImmuneSystem #BloodSugarRegulation #PlantBasedDiet #CostEffectiveNutrition #VeganDiet #NutritionalBenefits #HealthyLifestyle #GutHealth #Omega3FattyAcids

Writer : Dr. Jyoti Keswani