Sprouts are produced when seeds start growing into vegetable. Sprouts can grow from the seeds of the vegetables, from grains such as buckwheat, and from beans.

Medicinally and nutritionally, sprouts have a long history. It has been documented that the Ancient Chinese physicians recognized and prescribed sprouts for curing many disorders more than 5,000 years ago. Sprouts are a main staple in the diets of Americans of Oriental descent. Although accounts of sprouting appear in the Bible, it took centuries for the West to realize its nutrition merits. It is really only in the past three decades that the “western world” has woken up to be interested in sprouts and sprouting. During World War II considerable interest in sprouts was sparked in the United States by an article written by Dr. Clive M. McKay, Professor of Nutrition at Cornell University, wherein he made a dramatic announcement which said: “Wanted! A vegetable that will grow in any climate, will rival meat in nutritive value, will mature in 3 to 5 days, may be planted any day of the year, will require neither soil nor sunshine, will rival tomatoes in Vitamin C, will be free of waste in preparation and can be cooked with little fuel and as quickly as a … chop.” Dr. McKay and a team of nutritionists spent years researching the amazing properties of sprouted soybeans. They and other researchers at the universities of Pennsylvania and Minnesota, Yale and McGill found that sprouts retain the B-complex vitamins present in the original seed, and show a big jump in Vitamin A and an almost unbelievable amount of Vitamin C over that present in unsprouted seeds. While some nutritionists point out that this high vitamin content is gained at the expense of some protein loss, the figures are impressive: an average 300 percent increase in Vitamin A and a 500 to 600 percent increase in Vitamin C. In addition, in the sprouting process starches are converted to simple sugars, thus making sprouts easily digested.

Sprouts can be locally grown and made available in all four seasons. These “wonder” vegetables are grown from seed to salad in only one week are the best natural health food available. That makes them a great “New generation” food that can be eaten raw or cooked. In fact, one pound of alfalfa seeds can yield 10-14 pounds of fresh mini-salad greens. It is amazing to note that this food can be grown whether you are on top of a mountain or in a war area bunker with artificial light. Sprouts vary in texture and taste. Some are spicy (radish and onion sprouts), some are hardy and are often used in oriental food (Mung bean), others are more delicate (Alfalfa) and are used in salads and sandwiches to add texture and moistness.

Sprouts and Nutrients

“Alfalfa sprouts” have more chlorophyll than spinach, kale, cabbage or parsley. “Alfalfa, sunflower, clover and radish sprouts” are all 4% Protein. Compare that to spinach - 3%, Romaine lettuce -1.5% and Iceberg lettuce- 0.8%, and milk -3.3%. These foods all have about 90% water. “Soybean sprouts” have 28% protein, and “lentil and pea sprouts” are 26% compared to Meat which is 19% and eggs which are 13% protein (and 11% fat). Thus, “Soybeans sprouts” have twice the protein of eggs and only 1/10 fat the fat.

“Grain and nut sprouts”, such as wheat and sunflower, are rich in fats. While fats in flour and wheat germ goes rancid quickly (stores should refrigerate them), fats in sprouts last for weeks. The valuable wheat germ oil in wheat sprouts is broken down into its essential fatty acid fractions over 50% of which is Omega 6. While sunflower oil is our finest source of omega 6, germination of the sunflower sprout micellizes the fatty acids into an easily digestible, water soluble form

“Radish sprouts” have 29 times more Vitamin C than milk (29mg vs. 1mg) and 4 times the Vitamin A (391 IU vs. 126). These spicy sprouts have 10 times more calcium than a potato (51mg vs. 5mg) and contain more vitamin C than pineapple. If you examine what is happening during germination, it looks like a vitamin factory. While mature radishes contain 10 IU/100g of provitamin, the radish sprouts contain 391 IU, 39 times more!

Sprouts are Mini Phytochemical Factories

Alfalfa, radish, broccoli, clover and soybean contain concentrated amounts of phytochemicals (plant compounds) that can protect us against disease. Canavanine, an amino acid analog present in alfalfa, demonstrates resistance to pancreatic, colon and leukemia cancers. Plant estrogens in these sprouts function similarly to human estrogen but without the side effects. They increase bone formation and density and prevent bone breakdown (osteoporosis). They are helpful in controlling hot flashes, menopause, Pre-Menstrual disorders and fibrocystic breasts tumors.

Some Commonly used Sprouts

Alfalfa Sprouts are one of the finest food sources of saponins. Saponins lower the bad cholesterol and fat but not the good HDL fats. Animal studies have proved their benefit in arteriosclerosis and cardiovascular disease. Saponins also stimulate the immune system by increasing the activity of natural killer cells such as T- lymphocytes and interferon. The saponin content of alfalfa sprouts multiplies 450% over that of the unsprouted seed.

Broccoli Sprouts have a mild peppery flavor. They are also high in cancer fighting compound sulphoraphane. Compounds in broccoli sprouts have been shown to reduce the risk of getting breast and colon cancer and to act as an anti-bacterial agent against Helicobacter pylori, an organism associated with causing stomach ulcers. Broccoli sprouts rich in these compounds, through raising the antioxidant and thereby the anti-inflammatory capacities of cells, can correct major dysfunctions such as hypertension and stroke Free radicals, unstable chemical byproducts of metabolism, damage cell molecules and lead to cardiovascular disease. Tissues have defenses to prevent the damage caused by free radicals. These defenses can be bolstered by eating foods rich in chemicals called phase 2 protein inducers, one of which is glucoraphanin. Broccoli sprouts contain high levels of glucoraphanin. Phase 2 inducers promote the production of phase 2 protein. These proteins either promote scavenging of oxidants or decrease the chance of the oxidants being formed. The result is a huge multiplier effect. One phase 2 protein inducer likely has the same effect as thousands of typical anti-oxidant molecules.

Clover Sprouts contain the most significant dietary sources of isoflavones of any sprout variety. Isoflavones have been proven to have powerful anti-cancer properties.

Lentil Sprouts are 26% protein. They can be cooked or eaten raw.

Radish Sprouts have 29 times more vitamin C than milk and 4 times the vitamin A. These spicy sprouts have 10 times more calcium than a potato and contain more vitamin C than pineapple.

Sunflower Sprouts are rich sources of lecithin and vitamin D. The sunflower sprouts are known for their crispness and nutty flavor. They break down fatty acids into easily digestible water soluble form.

Mustard Sprouts are characterized by their tiny spicy leaves. They are delicate but, very spicy.

Onion Sprouts give distinct onion flavor without the tears and the waste! Onion sprouts are 20% protein and good source of vitamins A, C and D.

Mung Bean Sprouts are good source of protein, fibre and vitamin C. A 3 oz serving contains only 30 calories.

Soybean Sprouts are very high in proteins and high in vitamin C, folate and fibre.