Micronutrients & recovery
Fermentation and germination of cereals and legumes improve nutritional value by activating endogenous enzymes (e.g., phytase, alpha-amylase) that degrade antinutritional factors (phytates, trypsin inhibitors) and break down complex matrices, thereby increasing the bioavailability of minerals, proteins, and phytochemicals.
To maximize nutrient absorption from grains and legumes, prioritize fermented (e.g., sourdough, tempeh) or germinated (sprouted) versions over unprocessed ones. These processing methods activate enzymes that break down antinutrients like phytates, freeing up minerals and proteins for your body to use.
Fermentation and germination are commonly used to disrupt these interactions and make nutrients and phytochemicals free and accessible to digestive enzymes. This paper presents a review on traditional fermentation and germination processes as a means to address myriad interactions through activation of endogenous enzymes such as α- amylase, pullulanase, phytase, and other glucosidases. These enzymes degrade antinutritional factors and break down complex macronutrients to their simple and more digestible forms.
Why this rating
This is a review article citing multiple studies, providing strong mechanistic evidence, though specific clinical outcome data (e.g., human deficiency correction) is less emphasized than biochemical mechanisms.
Source
Fermentation and germination improve nutritional value of cereals and legumes through activation of endogenous enzymes
Smith G. Nkhata et al. · Food Science & Nutrition · 2018
DOI 10.1002/fsn3.846
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