Sprouting involves germinating seeds, grains, or legumes before consumption. This process increases the bioavailability of certain vitamins and minerals and can also synthesize vitamins.

1. How it works: When seeds sprout, enzymes are activated that break down complex starches into simpler sugars and proteins into amino acids. This process also reduces phytates, which are compounds that can inhibit the absorption of minerals like iron, zinc, and calcium. Additionally, sprouting can increase the levels of vitamins such as folate, riboflavin, and vitamin C.

2. Example: Sprouting lentils increases their folate content and makes iron and zinc more accessible for absorption.

3. Process: Soak seeds/grains/legumes in water for a period, then drain and keep moist in a jar or container, rinsing periodically, until sprouts appear.

Soaking is often used for grains, legumes, nuts, and seeds. Soaking helps to reduce the levels of phytic acid (phytates) and enzyme inhibitors, thereby improving mineral absorption and digestibility.

1. How it works: Phytic acid binds to minerals, making them less available for absorption in the digestive tract. Soaking activates phytase enzymes, which break down phytic acid, releasing the bound minerals.

2. Example: Soaking almonds overnight can reduce their phytic acid content, increasing the amount of magnesium and calcium your body can absorb.

3. Process: Submerge the food in water for a specific period (typically several hours or overnight), often with a bit of lemon juice or vinegar to enhance the phytase activity. Rinse thoroughly before cooking or consuming.