An Essential Boost Of Nutrition

In an eager quest for self-help, many people jump into one diet after the other, sometimes eliminating entire food groups or going on juice fasts without properly investigating their individual nutritional needs. Such diets can be very dangerous, and an alternative medical practitioner or nutritionist should be consulted. Testing for allergies and/or nutritional deficiencies is a good place to start to ensure the diet is appropriate for your needs. 

Many emotional problems like mood swings, depression and anxiety attacks are intensified by nutritional deficiencies. Though food itself cannot eliminate the stress we experience altogether, ingesting foods that are rich in nutrients may help us to cope somewhat better with daily pressures and emotional issues. People who are willing to change the way they eat can dramatically change the way they feel, both physically and emotionally. 

Vegetarians and people with mood swings, crying spells (including in pregnancy and after birth when crying spells are very common), depression, low energy, anxiety attacks, low immune system and other illnesses or health issues, may particularly benefit from eating plant-based proteins such as soaked or sprouted grains, seeds and legumes. 

Note that even though we refer to these as ‘sprouts’ from hereon in, simply soaking the grains, seeds or legumes is enough to provide the nutritional benefits discussed. Such sprouts are particularly beneficial for people with constant feelings of hunger, cravings for unhealthy foods and junk foods since these physical signs are often an indication that the person is lacking some kind of nutrients. 

For instance, people who avoid animal protein must create a nutritionally sound food plan to ensure optimum physical and emotional well-being. One study shows that 92% of vegetarians have a deficiency in B12, and many are also found lacking in other vitamins, minerals, proteins, and amino acids. B12 deficiency is also very common in the general population. However, other lesser-known nutrients are critical for optimal functioning.   

Often B12 is presumed to be available from animal sources only. However, animals obtain their B12 from soil/plant sources. Many people do not actually absorb B12 from animal sources or directly from plants, which is why eating soaked and/or sprouted grains, legumes, nuts, and seeds would be extremely beneficial, for they are a good source of B12 and other nutrients. When planned thoughtfully, a vegetarian diet can meet all a person’s nutritional needs. The diet should include a variety of fruits and vegetables, both raw and cooked, tofu, soaked or sprouted whole grains, nuts, seeds, and legumes.

Expectant mothers who do not eat chicken and meat for whatever reason are putting themselves in danger physically and emotionally if they do not substitute these foods with alternatives such as sprouts.

A mother once called me about her 5-year-old child who used to return home from school and cry for two hours straight. I advised her to check his folic acid and B12 levels, and she explained that at the time of his birth, the doctor had informed her that his folic acid levels were extremely low, but he did not tell her what to do about it. The true reason for her baby’s low folic acid level was that the mother was lacking folic acid during pregnancy, and this meant that there was too little to pass on to her unborn child. We cannot pass on vital nutrients to an unborn baby if we do not have them ourselves. 

Individuals who eat chicken and meat regularly can still be lacking the right nutrients because they either fail to absorb them properly and/or react to the hormones that are fed to the animals. 

Eating sprouts provides the equivalent nutritional benefits of chicken and meat. All sprouts possess amazing beneficial nutrients with powerful sources of antioxidants, minerals, vitamins, enzymes, and amino acids. They are also high in protein. Soaking or sprouting the grain, seed, or legume brings the plant to life and gives us renewed energy both physically and emotionally so that we can function better in life. This process increases its bioavailability and allows it to be more easily digested and absorbed by the body. Studies have shown that soaking and sprouting the grains and legumes can provide at least 4 times the amount of nutrients than their unsoaked counterpart. 

For instance, split pea sprouts are an incredibly nutritious superfood and extremely easy to prepare. They are very high in vitamin C, and some of their other nutrients are listed below: 

Raw – protein 24.g, calcium 64mg, iron 5.1mg, potassium 1000mg, vitamin A 30mcg, vitamin B1 .75mg, vitamin B2 .29mg, niacin B3 6.7. 

Cooked – protein 8.g, calcium 20mg, iron 1.5 potassium 275mg, vitamin A 6mcg, vitamin B1 .15mg, vitamin B2 .07mg, niacin B3 2.1mg. 

Preparing sprouts like wheat, barley, bulgur, oats, split peas, and lentils are more affordable than chicken and meat.

HOW TO GROW SPROUTS AT HOME

1. You’ll need a strainer with small holes and a container with a lid or a glass jar with a mesh screen secured with a rubber band. Note: A container with a lid may be easiest.              
2. Start with a small amount of seeds, grains, or legumes.      
3. Check the seeds/grains/legumes and then wash thoroughly.      
4. Place the seeds/grains/legumes in a container or glass jar.              
5. Fill the container/jar 3/4 full with cold faucet water. 
6. Close the lid or secure the mesh screen with a rubber band.            
7. Leave the seeds/grains/legumes out at room temperature to soak overnight. 
8. Drain the water and rinse the soaked seeds, grains or legumes gently.            
9. The seeds/grains/legumes are now ready to eat. However, you can also continue the process in order to allow the seed/grain/legume to sprout.  
10. After draining all the water, leave the seeds/grains/legumes in the container/jar away from sunlight to sprout at room temperature. During this stage you can leave the jar upside down propped at an angle in a bowl to drain any excess water.              
11. The sprouts must be rinsed periodically to ensure they stay fresh and don’t go moldy. Follow the chart below to determine the appropriate number of rinsing times. Note that on hot summer days, the sprouts might need more rinsing.       
12. On the last day of sprouting, rinse, drain and place the container/jar in indirect sunlight, if possible, to allow chlorophyll to form. Chlorophyll improves liver detoxification, improves digestion, and benefits metabolism.            
13. Sprouts can be rinsed, drained, and returned to the container/jar. Store in the refrigerator and use within 4-7 days, depending on the variety.      
14. Split pea sprouts are the most delicate and may spoil the fastest. In the summer they might need to be rinsed more frequently after soaking time or kept refrigerated immediately after soaking.        

GENERAL TIPS

• Sprouts are deliciously eaten in salads, on sandwiches, added to soups, stir-fried with vegetables, or by themselves.            
• It is best to eat sprouts raw (except for some beans) as their nutritional value is greater. Obviously, eating them cooked is better than none at all.      
• It is advisable to eat these foods five to six times per week.      
• Chia and flax seeds are easier only to soak and grind. (Add water if needed). 
• Most beans are best eaten soaked, sprouted, and then cooked, except for peas, lentils, and mung beans. 
• Nuts and pumpkin seeds do not sprout. Therefore only soak them.            
• Peanuts do not need to be soaked.            
• Some people find it difficult to digest legumes. The best time to eat them is in the morning before 11:00 am, as this is when the digestive system is at its peak. 
• It is best to start eating sprouts in small amounts at first until the digestive system strengthens.        

Table of Foods and Nutrients