Do you like sprouts? Have you had any other kind but alfalfa? Have you tried growing them? Seeds and sprouts are powerhouses of nutrition! Think of it – one tiny nut or seed grows into a huge tree or bears fruit (or both!) Seeds and nuts can be difficult for some to digest but are an excellent source of fiber and nutrition. Once those seeds germinate (sprout) you get all kinds of additional benefits. They are gentler on the digestive system, stimulates the release of enzymes to pre-digest starches (reducing intestinal gases and beneficial to gut health), just to name a couple. Let’s hit on more general benefits below.
Sprouts are filled with antioxidants. Most sprouts contain a higher amount of vitamin C, polyphenol, and DPPH radical-scavenging activity than their byproduct. Antioxidants promote overall cell health and reduce free radicals in the body.
Sprouts boost the immune system. The Sulfornphane in sprouts induces a compound in our cells called NRF-2 also referred to as the “master regulator” of antioxidants. NFR-2 increases the production of other antioxidants and aids in lowering many diseases like liver disease, heart disease and cancer. While all your cruciferous vegetables contain Sulfornphane, it is much higher in sprouts. It is also easily broken down with heat, so best to eat the vegetables and sprouts in their raw form.
Recommended reading: https://www.healthline.com/nutrition/sulforaphane
Sprouts help balance hormones. These little powerhouses help metabolize excess hormones, detoxify the liver and restore balance to your body. Sulfornphane is the chemical in certain sprouts (broccoli is one) that metabolizes estrogen. Women with PCOS are encouraged to eat sprouts regularly.
Recommended reading: https://pcos.com/sprouts-for-hormonal-balance/
Sprouts detox your liver. The same chemical that aids in your hormone balance also helps to detoxify the liver. Broccoli sprouts are especially high in this naturally occurring chemical.
Sprouts improve insulin resistance. Those with Diabetes can find improved insulin levels by adding sprouts to their meals. The high protein and nutrient content and low glycemic index help regulate the insulin levels.
Recommended reading: https://www.sugarfit.com/blog/glycemic-index-of-sprouts/
More recommended reading: https://www.naturalhealthresearch.org/62353-2/
Sprouts are an excellent source of fiber. As a little powerhouse, sprouts also contain a wealth of fiber rich content. As a prebiotic, this is an easy way of getting enough fiber into your system!
Sprouts fight inflammation. All cruciferous vegetables are powerfully anti-inflammatory due to their high antioxidant and glucosinolates. These are higher in sprouts.
How many different kinds of sprouts are there? How many different plants are out there? I know I’m answering a question with a question, but it is valid. I want you to see that there are many different options available to you.
Sprouts are broken out into three major types. Grasses, grains, and vegetables. Different sources have varying degrees of thought on which you should consume. I’ll provide some links and let you decide.
Recommended reading – grain sprouts: https://extension.psu.edu/sprouting-the-truth-about-sprouted-grains
More recommended reading – grain sprouts: http://www.heirloom-organics.com/guide/va/guidetosproutinggrainseeds.html
What type of sprouts should I grow? That depends on your palate and what health benefits you want to gain. I’ve broken out some health benefits for the most popular sprouts below. I won’t touch on the taste aspects as my taste may be completely contrary to yours. Trust me when I say that each of them have very different tastes from grassy, to peppery, to many others.
Broccoli Sprouts. High amount of sulforaphane. Brain health. Nerve cell health. Antioxidant. Liver health. Hormone health. Insulin balance.
Mung Bean Sprouts. Detoxification. Anti-inflammatory. Antioxidant. Cholesterol balance. Blood pressure balance. Oxygen absorption.
Chia Seed Sprouts. High amount of Omega-3. Brain health. Reduction in stroke and heart attack. Bone and muscle health. Insulin balance.
Red Clover Sprouts. Highly recommended for perimenopausal and menopausal women due to their high phytoestrogens. Insomnia. Anxiety. Brain health. Hormone balance.
Lentil Sprouts. I must interject here. These are my favorites. High B vitamins. Complete protein source. Brain health.
Radish Sprouts. Cellular health. Weight balance. Metabolism health. Inflammation. Immune health.
Alfalfa Sprouts. Do you remember when these were all we heard about? Ok.. I guess I am aging myself! Cancer prevention. Menopause. Insulin balance. Immune health. cellular health. Cholesterol balance.
Buckwheat Sprouts. These sprouts are high in rutin (a bioflavinoid) that can help strengthen blood vessels. Anti-aging. Anti-inflammatory. Antioxidant. Liver health. Immune health. Insulin balance. Brain health.
Water Cress Sprouts. Also called “pepper grass” for its spicy flavor. High in beta-carotene and other carotenoids. Bone health. Brain health. Connective tissue health. Heart health. Antioxidant.
Fenugreek Sprouts. Lymph detoxification. Female breast health. Menopause.
Onion Sprouts. High in vitamin C, B6, and potassium. Contain phytochemicals including quercetin. Antioxidant. Immune health. Anti-inflammatory.
Pea Sprouts. High in vitamins A and B12. They are one of the highest in vitamin C. Cancer prevention. Anti-inflammatory. Immune health.
Sunflower Sprouts. Known to be the easiest sprout to digest. High in Vitamins A, D, E and B complex. Also high in potassium, calcium, magnesium and iron. Metabolism. Stress reducer. Cellular health. Heart health.
We could go on and on… let me know if there are any you are particularly interested in and I’ll add them to the post!
How do I grow sprouts? Rather than spell it out here, I’m going to send you to several very good sites, some recommended items, along with a book or three that you should read. Sprouting in and of itself is easy. However, doing it right – takes time, patience, and cleanliness.
We sprout weekly in our house, and everything is kept separate from other things to ensure there is no contamination.
Ok. Links first. There are two types of sprouting methods we will show here. Jar and tray. Some prefer one over the other – we have found we like tray sprouting better… how about you?
Recommended reading – Sprouting 101: https://wholefully.com/sprouting-101/
More recommended reading – Sprouts & Sprouting Growing Guide: https://www.trueleafmarket.com/pages/sprouting-starter-guide
Next. Supplies. Both types require certain supplies. Below, you will find them separated by type.
Mason Jar method. If you have quart mason jars hanging around you will just need sprouting lids and if you want the stand. If you need some quart mason jars you can find some here.
Tray method. Sprouting kit. This contains everything you need to get started including seeds and detailed instructions. This is the kit we use in our home.
And finally a book.. or two.. or three.
The Sprouting Book: How to Grow and Use Sprouts to Maximize Your Health and Vitality
Sprouting is Easy: How to Sprout Raw Food and Save Money
Sprouts, Shoots & Microgreens: Tiny Plants to Grow and Eat in Your Home Kitchen
I’ve heard sprouts can contain E.coli, do I need to be worried? Yes. And no. If you follow the instructions provided, you should have no issues with any bacteria. Know what to look for and toss any that are moldy. Keeping things clean is the key.
Recommended reading – Food Safety of Sprouts Factsheet: https://www.clemson.edu/extension/food/food2market/factsheets/7-the-food-safety-of-sprouts-factsheets.html
More recommended reading – 6 Safety Tips for Sprouting & Raw Sprouts: https://culturesforhealth.com/blogs/learn/sprouting-raw-sprout-safety-tips
More recommended reading – Homegrown Sprouts Safety: https://underwoodgardens.com/homegrown-sprouts-safety/
Lots of information here to go through. Try your own. Discover the different flavors and textures that sprouts offer your meals. We add them to salads, sandwiches and toppings for different meals. How do you incorporate sprouts into your daily meals? Which are your favorites? Here’s to a delicious sprout filled day!
Blessings – E