The Benefits of Sprouted and Fermented Fruit and Vegetables

Eating more fruit and vegetables is one of the best ways to support a healthy lifestyle, but did you know that “sprouted” and “fermented” versions of these foods can offer even greater benefits? This is because sprouted and fermented, they are more “bioavailable”. Dive with us to further understand these concepts.

Written by Ann Mifsud

Last Updated: November 20, 2024  |  10 min Read

The more we study the science of food, the more we learn how nutrients work at a cellular level and how the nutrients in the food we consume can become more accessible, nourishing, and aligned with our body’s needs. In this article we will explore the remarkable blend of tradition and innovation, giving us tools to live healthier lives by simply elevating what’s on our plate.

1. What is Bioavailability?

Bioavailability is the term used to describe the amount of a nutrient that is absorbed and effectively used by the body. In simple terms, it’s how well our bodies can take in the vitamins, minerals, and other nutrients from the food we eat. For example, you may consume a certain amount of iron through iron-rich food in your diet, but if that iron isn’t bioavailable, your body will not benefit from it fully.

Some foods naturally have more bioavailable nutrients than others, but the way food is prepared can also make a difference in how many of those nutrients your body actually absorbs. By sprouting and fermenting food, we can make the nutrients in that food significantly more bioavailable, making it easier for our bodies to use them effectively once they reach their intended destination. (source)

Now that we have understood what “bioavailability” is and how important it is, let us turn to exploring “sprouting” and “fermenting” and their benefits.

2. The Benefits of Sprouted Foods

Sprouting is the process of soaking seeds, grains, or legumes in water until they begin to germinate, or sprout. This simple transformation unlocks a wealth of nutrients. When foods are sprouted, a range of enzymes is activated, and the nutrient profile of the food changes in ways that make it easier for our bodies to digest and absorb.

For example, sprouting a handful of mung beans or lentils can enhance their vitamin content and reduce compounds that might cause bloating. You can use sprouts in salads, sandwiches, or even as a crunchy topping for soups.

Here are some key benefits of sprouting:

• Increased Nutrient Levels

Sprouting often increases the amount of vitamins and minerals in foods, especially B vitamins and vitamin C. For example, sprouted grains or legumes may have more bioavailable vitamin B6 than their unsprouted versions. (source)

• Improved Digestion

Sprouted foods contain enzymes that can aid in digestion, making it easier for the body to break down and absorb nutrients.

• Enhanced Protein Quality

In some cases, sprouting also improves the quality of protein in foods, making it easier for our bodies to use amino acids, the building blocks of protein.

By including sprouted foods in your diet, you’re essentially helping your body access more nutrients with each bite.

3. The Power of Fermented Foods

Fermenting is a natural process where beneficial bacteria and yeast break down sugars in food, creating probiotics and enhancing its flavour and nutritional profile. Think of foods like yoghurt, kefir, sauerkraut, kimchi, or miso. 

Fermented foods not only support gut health by introducing friendly bacteria but also help the body better absorb nutrients. For instance, fermenting cabbage into sauerkraut makes its vitamins and minerals more bioavailable, while also giving it a tangy, delicious twist!

Key benefits of fermented foods include:

• Better Digestion and Gut Health

The probiotics in fermented foods, such as sauerkraut or kimchi, provide beneficial bacteria that help maintain a healthy gut microbiome. This balance is essential for effective digestion and nutrient absorption. (source)

• Enhanced Nutrient Absorption

The probiotics and enzymes created through fermentation help break down food more completely, allowing our bodies to access a higher percentage of the available nutrients and ease digestion, making these foods ideal for those with digestive sensitivities (source)

• Increased Vitamin Content

Fermentation can increase the levels of certain vitamins, particularly B vitamins and vitamin K2 (source), which is important for bone and heart health.

Including fermented foods in your diet is a great way to support not only digestion but also immune function and general well-being, thanks to the powerful probiotics and increased bioavailability of nutrients.

4. Why Choose Sprouted and Fermented?

By choosing sprouted and fermented fruits and vegetables, you are choosing foods that have been naturally enhanced to support your health more effectively. Compared to non-sprouted and non-fermented options, these foods are more easily absorbed by the body, giving you greater nutritional benefits with each serving.  

Incorporating these foods into your diet is easy and versatile. Once you have become more conscious of the benefits, sprouted and fermented foods can fit seamlessly into any meal. Use yoghurt as a base for desserts or savoury dips. Add a spoonful of sauerkraut or kimchi as a flavorful side dish to your lunch or dinner. 

You can even enjoy miso soup as a comforting snack or stir miso paste into sauces for added umami. Kombucha, a fizzy fermented tea, makes a refreshing and gut-friendly beverage to sip on throughout the day. Always start slow, but keep it regular.

5. Introducing Organixx OrganiGreens

If including sprouted and fermented foods sounds easier said than done, you may opt for a high-quality supplement. If you do, make sure that it is high-end, which may mean you would need to check out where and how it has been sourced. 

One supplement we highly recommend because we have tried and tested it, is Organixx OrganiGreens. It is sourced from the very best high-end organic greens, offers 17 sprouted and fermented superfoods and botanicals, together with probiotics and enzymes for maximum absorption. As a reputable company Organixx offers the peace of mind that the product has been third-party tested to make sure it truly delivers what it says it does. Hand on heart, OrganiGreens is the best supplement on the Maltese market that incorporates the benefits spoken about in this article.

Read the article Nourish with OrganiGreens: The Ultimate Green Superfood to learn more why this is way beyond your average green supplement.

And if you’re still questioning the benefits of including more fruit and vegetables into your diet, why don’t you check out our other article Nature’s Nutrient Boosters: Why Adding Greens to your Diet Matters to learn more.

Summary on the Benefits of including Sprouted and Fermented Fruits and Vegetables

In today’s world, the science of nutrition has opened up incredible possibilities, giving us new ways to harness the power of the foods we eat. Modern food science has transformed the way we think about health and vitality.

Sprouted and fermented fruits and vegetables offer a unique set of benefits for health, thanks to their ability to enhance bioavailability. By breaking down complex nutrients and making them more accessible to the body, these foods give you more nutritional value in each bite. 

Including sprouted and fermented foods in your diet isn’t just about variety. It’s a smart way to support digestion, enhance nutrient intake, and promote overall wellness. Whether it’s through a simple addition to a meal or a new staple in your diet, these foods can bring you one step closer to better health.

Not sure where to start? Why not try our Organixx OrganiGreens supplement? It promises to be a cut above any other supplement of its nature available locally when it comes to fermented fruit and vegetables. It is also very versatile and could be easily added to anyone’s daily routine.

We wish you nothing less than the very best on your health journey.

Even with our best efforts to include a variety of vegetables and fruits, there can still be nutrient gaps in our diets. This is where supplements may help. However, it is important to keep in mind that not all supplements are created equal. 

Organixx is one reputable company we trust in this regard. With 17 organically-sourced, high-quality sprouted and fermented superfoods, botanicals, probiotics, and enzymes, the Organixx OrganiGreens supplement can really make a significant difference to your family’s intake of greens.