Germinated foods are seeds that sprout to initiate the formation of the plant, and when consumed at this stage provide nutrients such as proteins, fibers, vitamins and minerals important to the body, and are easily digested into the intestine.
These foods can be easily produced at home to be used in juices, salads, pies and pates, as well as in soups, sauces and stews, and can be used to produce vegetable milks.
1. Easy digestion
The germination process increases the activity of seed enzymes, which are proteins that facilitate digestion and increase the absorption of nutrients in the intestine. Cooked foods do not have these enzymes because they are deactivated at elevated temperatures, and therefore germinated grains, which can be eaten raw, are sources of this type of protein.
In addition, germinated foods do not cause intestinal gas, which is common when consuming foods such as cooked beans, lentils or chickpeas.
2. Better absorption of nutrients
Germinated foods increase the absorption of nutrients in the intestine by being rich in enzymes and poor in antinutritional factors, which are substances such as phytic acid and tannin that decrease the absorption of minerals such as iron, calcium and zinc.
After about 24 hours the seeds are placed in the water, these bad seeds have already been consumed for the germination process, no longer damaging the absorption of nutrients for the body.
3. Strong antioxidant action
After a few days of germination, the vitamin content increases greatly in the seeds, especially the vitamins A, B, C and E, which have high antioxidant power. By consuming more of these vitamins, the immune system strengthens and avoids diseases such as cancer, premature aging, heart problems and infections.
4. Source of fibers
Because they are eaten raw and fresh, germinated seeds are rich in fiber, which bring benefits such as reducing hunger, increasing the feeling of satiety, reducing the absorption of fats and toxins in the body and improve intestinal transit. See which foods are high in fiber.
5. Help to lose weight
Germinated grains are low in calories and high in fiber, and therefore aid in the process of weight loss. It is possible to have more satiety and consume fewer calories by including germinates in food, as well as nutrients that will improve metabolism and promote weight loss. See 10 other foods that help you lose weight.
Foods that can be sprouted
The foods that can be germinated are:
- Legumes: beans, peas, soybeans, chickpeas, lentils, peanuts;
- Vegetables: broccoli, watercress, radish, garlic, carrots, beets;
- Seeds: quinoa, flaxseed, pumpkin, sunflower, sesame;
- Oilseeds: Parsnips, cashews, almonds, walnuts.
When used in soups, casseroles or other hot dishes, the germinated grains should only be added at the end of cooking to avoid losing their nutrients due to high temperatures during preparation.
How to germinate food at home
To germinate foods at home, you should do the following steps:
- Put one to three tablespoons of the seed or the chosen grain in a pot or bowl of clean glass and cover with filtered water.
- Cover the glass jar with a clean cloth and let the seeds soak for 8 to 12 hours in a dark place.
- Pour the water in which the seeds became soaked and thoroughly rinse the seeds under the faucet.
- Place the seeds in a wide-mouth glass can and cover the mouth of the pot with a screen or filó attached with an elastic.
- Place the sloped pot in a drainer so that excess water may drip, remembering to keep the glass in a shaded and cool place.
- Rinse the seeds in the morning and at night, or at least 3x / day on the hottest days, and return the glass jar to slope to drain excess water.
- After about 3 days, the seeds begin to germinate and can already be consumed.
The germination time varies according to factors such as seed type, local temperature and humidity. In general, the seeds are at their maximum potency and can be consumed as soon as they signal and germination, which is when a small bud emerges from the seed.
Crudivores are vegetarians who consume only raw foods. Here's how to do this diet by clicking here.
