Sprouting! Sprout Benefits, Sprout Nutrition, How To Grow Sprouts

Close on a pair of cupped hands packed with vibrant sprouts.

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The immense benefits of sprouts and sprouting cannot be overstated, and they’re fast, easy, and inexpensive to grow. The best part is they’re one of the healthiest foods on earth.

Remember that old saying, ‘life begets life?’

Or how about its opposite, ‘death begets death?’

Well they both make sense, and especially when it comes to food.

And particularly raw, organic, living food like sprouts.

Which are not only alive, they’re peaking. At the prime of their lives.

On top of that, they’re ‘biogenic.’ Meaning they literally transfer life.

And when you eat foods like that instead of dead, decaying, inanimate shells devoid of lifeforce, it ramps you up.

Both physically and spiritually.

In fact sprouts are lifeforce. The stem cells of plants. And we’ve all heard about the regenerative power of stem cells, right?

When I first started sprouting back in the 70s I purchased my first kit from the health food store and quickly discovered how easy it was to sprout. And I’ve been at it ever since. Everything from radish and sunflower to sulforaphane-rich broccoli sprouts.

In fact I still use the same sprouting jars from a succession of kits that have a long and storied history in my past.

But of all the foods I grow, including grasses and the like, not many rival sprouts in nutrient-density.

Not many plants on Earth are so brand new.

What are Sprouts?

Close-up of fresh growing sprouts. — Sprouts are a top biogenic fuel.

Sprouting and sprout benefits date back centuries.

According to Edmond Szekely,

Germinated and sprouted seeds are instinctive, primeval foods of man, with many millions of years of phylogenetic [evolutionary] affinity.

In fact sprouts and the benefits of sprouting have a long history dating all the way back to before Christ.

Sprouts were used in a variety of holistic ways including treatment of rheumatism, digestive disorders, and issues with the respiratory tract.

They were also the ultimate ‘survivalist’ food used by Hunzas and Indians in the 40s.

Their Western efficacy was established in the eighteenth-century when Captain James Cook discovered they helped cure scurvy.

They were also deduced to be the best alternate protein source during World War II when meat scarcity was a concern.

Needless to say, sprouts have a long solid record of helping humans get stronger.

And lots of folks, by now, know they’re a super healthy food.

Which has a whole lot to do with biogenesis—the ‘biogenic’ foundation of sprouts.

Which is all about lifeforce.

Sprouts literally push life into your cells. The nectar of mitochondrial frequency.

Mature plants, on the other hand—i.e., plants that are full grown—are ‘bioactive’ rather than biogenic.

They don’t seed life.

Sprouts are new beginnings, the early concentrations a plant needs to mature. So like breast milk, infant formula, or stem cells, they contain higher levels of vital nutrients, as well as constituents for healthy growth.

Such as fiber. Such as upped bioavailability. Upped everything.

And so it follows that when we eat sprouts and obtain sprout benefits during this crucial window, we also obtain biogenic fuel:

When you eat a sprout you are eating a tiny, easy-to-digest plant that is at its peak of nutritional value. The seed releases all of its stored nutrients in a burst of vitality as it attempts to become a full-sized plant. When you eat a sprout, you literally get the best of what a seed, be it radish, alfalfa, or any of the other edible varieties, has to offer in terms of nutrition.

Sprouts Are Nutrient-Dense

Close-up of gorgeous green sprouts. — Sprouts are nutrient-dense.

I’ve personally been sprouting and tapping the benefits of sprouts for decades. Raw living sprouts from seeds, grains, nuts, and beans are among the healthiest foods on Earth.

Think vitamins, minerals, enzymes, aminos, bursts of vitality for your cells. They’re not only simple and easy to grow, they’re the optimal fuel.

In fact raw organic sprouts occupy what I consider to be the top tier of my health and wellness routine. They’re growing in every which way, along with microgreens, all over my house.

That’s because they’re not only one of the most powerful foods you can eat, they contain a unique configuration of vital food factors.

Such as sprouts nutrition . . .

Sprout Benefits

Antioxidants.
Phytochemicals.
Chlorophyll.

Phenolic acids.
Flavonoids.
Enzymes.

Carotenoids.
Beta carotene.
Potassium.

Calcium.
Magnesium.
Vitamin C.

Vitamin A.
Vitamin K.
B vitamins.

Vitamin D.
Vitamin E.
Choline.

Lutein.
Zeaxanthin.
Riboflavin.

Thiamine.
Sulfur.
Omega 3s.

Pantothenic acid.
Anthocyanins.
Zeaxanthin.

Lycopene.
Phosphorous.
Selenium.

Niacin.
Manganese.
Copper.

Iron.
Zinc.

The minerals in sprouts are especially bioavailable and naturally chelated. They bond to amino acids for fast transport into cells.

In fact all the nutrients in sprouts are ramped up.

For instance a regular lentil contains a minimal amount of vitamin C, but when sprouted its content soars.

And that applies across the board to almost every single nutrient and constituent in sprouts when compared to un-sprouted foods.

So it’s obviously clear that sprouts and sprout benefits rock, and especially when the majority of people are nutrient-deficient.

And that’s just a sample of sprout benefits.

They’re also a great protein source.

Sprouts Are Protein-Rich

Mug of fruit and sprouts. — Sprout proteins are exceptionally bioavailable.

One of the benefits of sprouts is their high quality protein, which starts in the seed.

According to biochemist Dr. Jeffrey Bland,

“The germinating seed represents a protein manufacturing machine which is turning out protein . . . along with the necessary vitamins and minerals for its assimilation and utilization.”

In fact sprouts are an excellent source of plant-based protein overall.

They contain an abundance of high quality amino acids that are healthier and more bioavailable to the body than animal-sourced proteins such as dairy and meat.

Studies have shown that the human digestive tract shares the anatomical and physiological characteristics of herbivores, so it’s predisposed to digest plants.

Sprouts are also not burdened with the saturated fats and other additives and toxins found in animal foods, so they’re a cleaner fuel.

And not just cleaner, but concentrated, with the majority of sprouts providing at least eight essential amino acids.

For instance lentil sprouts contain almost 18 grams of high quality protein in a two-cup serving, which isn’t hard to obtain when you put them in a smoothie, salad, or wrap.

And when you mix them, which I always do, you get a broad and diverse range of aminos that nourish your biome—another of the reasons they were opted during World War II.

They facilitate survival.

Like barley grass, sprouts are sustainable of human life, which speaks again to how vital they are.

And for vegans, vegetarians, and folks on a plant-based diet, they’re clearly a win.

Sprouts Boost the Biome

Outdoor tray of dense green sprouts. — Sprouts rock one of the healthiest prebiotic fibers.

Sprouting and sprout benefits are great for the biome.

The health and diversity of the gut microbiome is a big deal and the topic of countless research studies uncovering links between healthy versus unhealthy cells and triggers for disease.

It plays a central role in maintenance of the immune system and all the crucial organs in your body.

In fact studies have shown that populating your microbiome with diverse colonies of friendly bacteria—and particularly short-chained fatty acids in plant fiber—can boost every constituent of health.

Well it just so happens that sprouts contain one of the healthiest prebiotic, insoluble fibers around, and like everything else, it’s ramped up.

Which is nothing but good news for your biome.

And a huge thumbs up for sprouts.

How To Germinate Seeds and Sprout

Close-up of young sprouts emerging from soil. — Sprouts are fun and easy to grow.

It’s impossible to start sprouting and enjoying the benefits of sprouts without germinating seeds. Happily, germinating seeds after sanitation with apple cider vinegar is easy.

You just measure the quantity you need and soak them overnight in just enough filtered water to cover them.

Place them in a cool, dark place like a cupboard or pantry closet and rinse the next day in purified water, draining all the moisture out through the sieve before you tilt the jar on its side in indirect sunlight.

I also mentioned before that when I first started sprouting, I got a kit. I highly suggest them and know they’re still around because they’ve been occupying space in the health food stores for decades now.

They include a glass jar with a sieved lid and an instruction sheet that explains step-by-step how to sprout. It walks you through germination and sprouting from start to finish.

It’s honestly not hard. Even someone without a green thumb who’s never gardened in their life can do it.

And they’re a great addition to an indoor garden. It’s also a fun science project or home gardening activity for kids while teaching them about whole foods and the benefits of sprouts.

I’ll run through it real quick:

How to Sprout

So after you get a kit you’ll obviously need seeds, grains, nuts, beans, legumes, or whatever you’re sprouting (more on that later).

It’s important that they’re certified organic and from a trustworthy brand.

I typically get mine at the health food store, but they’re also available online.

Once you’re stocked, here’s how you start sprouting:

Measure a tablespoon or two of the seed—or whatever measurement your info sheet suggests for the jar size—and soak them for 15 minutes in filtered water and organic cider vinegar to sanitize them.

Next, rinse them and put them back into the jar with enough filtered water to just cover them. Close the lid and put them in a cool, dark place like a pantry closet to sit overnight.
The next day rinse them in purified water, drain all the moisture out through the sieve, and tilt the jar on its side, gently scooting them apart the best you can. They’ll still clump some, but that’s okay. You’re just trying to spread them and create space.
Place them on a windowsill or somewhere with indirect sunlight and rinse them the same way every day—water just enough to cover them, some gentle swishes and swirls, then thoroughly rinse and back to sill.

From there it’s rinse and repeat: jar on its side, seeds spread, and back to the windowsill. You’ll start seeing tiny sprouts burst through, and then they’ll grow. I typically go at least five-six days before I harvest, but when they’re so lush they’re literally pushing against the jar, they’re done.

At that point you can start eating them—the sooner the better—and if you’ve got too many, just freeze them.

They’re great in smoothies.

In fact I always keep some frozen sprouts on hand.

It’s also worth noting that the sulforaphane in broccoli sprouts doesn’t diminish with freezing.

In fact, it may increase. And it’s a powerhouse.

So what about all those seeds, grains, nuts, beans, and legumes you’ll sprout?

Sprouting Beans and Seeds

Outdoor sprouts leaning toward the sun. — Sprouts deliver concentrated nourishment.

So when it comes to sprouting and how to germinate seeds, it’s imperative to source beans and seeds 100% certified organic and from a trustworthy brand.

Chemicals and pesticides are not a welcome addition to any food.

I prefer getting them in bulk so I can inspect the seeds for dings, discoloration, and other defects that can hurt quality.

Most sprouting seeds are sold at health food stores and online.

These are good for sprouting:

Alfalfa.
Broccoli.
Mung bean.
Lentil.
Almond.
Cabbage.
Kale.
Sesame.
Pumpkin.
Radish.
Cow peas.
Amaranth.
Fenugreek.
Arugula.
Chickpeas.
Adzuki.
Clover.
Millet.
Rice.
Oats.
Rye.
Green pea.
Mustard.
Spelt.
Sunflower.
Onion.
Cress.

Note that lima, kidney, and broad beans are not good for sprouting and can be toxic when uncooked.

Sprouting Health Benefits

Three pots of sprouts & microgreens by a window. — Hybrid sprouts are a win.

So here’s a truth: If more people would start sprouting and tapping the benefits of sprouts, our society would be healthier.

And that goes for microgreens too.

Microgreens are germinated in soil instead of water but are equally loaded.

Here’s what Luther Burbank has to say:

Fruits ripen, not to make food for us, but to protect the seeds inside. But we pay no attention to Nature’s purpose, and enjoy the delicate flavors and delicious flesh of apples, pears, peaches, tomatoes, melons, and all, and throw aside carelessly the seeds that the plant went to so much trouble to build, and in which it stored the life-giving germ and a reserve of starch to help it start in life again as a baby plant.

There are so many awesome sprouting benefits that come from different seeds, it can be hard to choose which ones to begin with.

I suggest selecting at least three different kinds of sprouting seeds and going from there.

Inevitably it’s best to diversify as much as possible to obtain a broad spectrum of different sprout benefits.

I’ve personally combined several different kinds of seeds and beans into hybrid sprouts.

It’s fun and nutritious—ups gut diversification.

Sprouts Are Healing

Tall sprouts removed from a tray. — Sprouts mitigate nutrient-deficiency.

I mentioned earlier how sprouts have been used across history for healing purposes and sustaining the body, and a lot of that has to do with nutrient-density.

Sprouts are incredibly nutrient-dense.

Eliminating nutrient-deficiency by flipping it on its head with ‘nutrient-density,’ is just one of many ways sprouts heal.

Their abundance of vitamins, minerals, and antioxidants help restore and repair vital organs and systems.

Their unique biogenic effects deliver concentrated nourishment to depleted cells.

In fact studies have shown that ‘nutrient-deficiency’ is one of the hugest issues of our times—a leading factor in the development of countless conditions, including inflammation and oxidative stress.

One study notes that “nutritional deficiency is linked with several infectious and inflammatory diseases as a cause or consequence.”

And according to this report,

Micronutrient deficiencies occur in more than half of patients with IBD [inflammatory bowel disease] . Most common are deficiencies of iron, B12, vitamin D, vitamin K, folic acid, selenium, zinc, vitamin B6, and vitamin B1. Deficiencies are more common in Crohn’s disease than in ulcerative colitis, and more in active disease than at times of remission. Micronutrient deficiency is associated with prolonged and complicated course of disease.

Studies have noted links between nutrient-deficiency and . . .

Cancer.
Type-2 diabetes.
Gastrointestinal tract (GI) conditions.
High blood pressure.
Cardiovascular disease.
Autoimmune disease.
Liver disease.
Kidney disease.
Osteoporosis and bone disease.
Respiratory ailments.
Degenerative conditions.
Ophthalmology issues.
Skin disorders.

So how do we solve it?

Here’s one way: nutrient-deficiency + nutrient-density.

Simple as 1 – 1 + 1 = 1

And being that sprouts are not only nutrient-dense but also boost immunity—and the biome—while reducing inflammation and oxidative stress (two major catalysts for disease), they obviously ramp health on multiple fronts.

And detoxify.

Just another benefit of sprouting.

Sprouts Aid Detoxification

Close-up of perky sprouts. — Sprouts are detoxifying.

I would be remiss not to mention that sprouting aids detoxification, and not just in a small way.

According to this report:

“The body’s internal self-cleansing abilities are stimulated by sprouts and sprout juices, and overall metabolism is speeded up because it isn’t weighed down by lots of hard-to-digest food. In addition, the liquids help to flush toxins out of the body.”

The sulforaphane in broccoli sprouts is lauded for its detoxifying properties. It’s able to flush the body and cleanse cells.

The chlorophyll in sprouts also plays a role by working in conjunction with other blood cleansing properties such as vitamins A, C, and E—major antioxidants—and an abundance of enzymes.

It’s also well known that detoxing is most effective when combined with other measures such as an organic plant-based diet, saunas and fasting, and exercise.

Deep, restorative sleep and stress reduction also help, as well as meditation and breath work.

In addition there’s a huge variety of supportive herbs and supplements that aid detoxification, but that’s another post.

And lastly, sprouts are one of the highest vibrational foods.

They rock more good vibes than most plants can.