Sprouts, Why Do They Call It Wonder Food? – Part I

by: Junji Takano

Sprout Nutrition and Health Benefits

Do you know that sprouts have high levels of disease-preventing elements like phytochemicals?

Sprouts have better nutritional properties, too. Just take the case of broccoli sprouts, it is better than a full-grown broccoli because it contains more of the enzyme "sulforaphane" that helps protect cells and prevents their genes from turning into cancer.

Sprouts contain significant amounts of vitamins A, C, and D, and there's no cholesterol. Sprouts are widely recognized by nutrition-conscious consumers and health care professionals as a "wonder food".

Easy Green Wheat Grass
Green Wheat Grass

Sunflower Sprouts
Sunflower Sprouts

Alfalfa sprouts contain significant dietary sources of phytoestrogens—known to have preventive elements for cancer, heart diseases, menopausal symptoms, and osteoporosis.

Sunflower sprouts are rich in lecithin and vitamin D. Sunflower sprouts have the power to break fatty acids and lead to easy digestion.

Broccoli sprouts are known to have anti-cancer properties. Peppery flavor makes good taste for salad.

Clover sprouts are known as an anti-cancer herb. It have significant source of isoflavones.

Onion sprouts contain about 20% protein, and a very good source of vitamin A, C, and D.

Lentil sprouts contain 26% protein, and you can eat it raw without cooking.

Radish sprouts have four times more vitamin A and 29 times more vitamin C than milk. Can you believe that it has 10 times more calcium than potatoes and more vitamin C than pineapple? Radish sprout is the most popular variety among Japanese families.

Mung bean sprouts are good source of protein, fiber, vitamin C and A, and with low calories.

Soybean sprouts are a favorite of Japanese and are high in protein, fiber, vitamin C, and folate.

Sprouts, especially green leafy sprouts are great to eat for everyday living. With less expense, you can get vitamin A, B, C, fiber, protein, and enzymes that can aid digestion. In addition, sprouting destroys the seed's natural preservative enzymes that inhibit digestion.

Various seeds can be sprouted in your kitchen or small rooms. It does not need sunshine or spaces.

Stackable Sprouts
Stackable Sprouts

Generally eaten raw: Alfalfa, radish, mung bean, sunflower, clover, cabbage.

Generally cooked: Kidney beans, Pinto and other miscellaneous beans.

Eaten raw or cooked: Lentils, Soybeans, green peas and wheat

Alfalfa: Alfalfa, one of the most popular sprouts, is a good source of vitamins A, B, C, D, E, F, and K and is rich in many minerals, as well as many enzymes needed for digestion.

Radish sprouts are high in vitamin C and potassium and have a rich flavor.

Wheat is high in Vitamins B, C, and E and has three times the vitamin E of dry wheat. Wheat also has many minerals.

Mung Beans: Mung bean sprouts are an excellent source of protein, vitamin C, A, and E, along with many minerals.

Green Pea sprouts are rich in many of the B vitamins and vitamin C. Green pea sprouts make a rich addition to any green salad.

Soybeans: An extremely rich source of protein and vitamins A, B, C and E. Soybeans are rich in minerals and lecithin

Lentils: Rich in protein, vitamin C and the B vitamins. They have a mild ground pepper flavor.

Buckwheat: Makes a great salad green. High in vitamins A, B, C and D.

Sunflower: Rich in vitamins B, D, and E, many minerals, and Linoleic Acid, the W6 EFA.

Brassica Sprouts: Cabbage, kale, broccoli, cauliflower, rutabaga, turnip, oilseed rape, and mustard are brassicas.

There is considerable interest in the use of broccoli and other brassica sprouts for health benefits. They contain sulforaphane. This compound acts as an anti-cancer agent by encouraging the body to attack dangerous chemicals that can cause malignancy. Although this substance had been identified in brassica vegetables themselves, it has now been shown to be 50% more concentrated in the sprouts. As this information became widely known, the need for brassica sprouts expanded worldwide, especially in poor countries. Sprouts are counted as one of substitutes to help food shortages especially in drought countries.

Sprouting kits are now available anywhere in malls and supermarkets around the world.

Here are the most popular sprout seeds available in Asian countries:

Mung Beans
Mung Beans

Black Beans
Black Beans


When these three beans are turned to sprouts, their nutritional values are as follows:

Per 100 grams

  Mung Beans Black Beans Soybeans
Energy 25 kcal 12 kcal 54 kcal
H2O 91.6 g 96.1 g 88.38 g
Protein 3.3 g 1.2 g 5.4 g
Carbohydrate 4.6 g 1.0 g 3.4 g
Ash 0.4 g 0.2 g 0.7 g
Calcium 17 mg 23 mg 33 mg
Iron 0.6 mg 0.6 mg 0.7 mg
Potassium 130 mg 11 mg 240 mg
Vitamin B1 0.08 mg 0.02 mg 0.13 mg
Vitamin B2 1.09 mg 1.02 mg 0.1 mg
Vitamin C 16 mg 2 mg 8 mg

Beans and grains are a way to get plenty of protein with low fat, high fiber, and no cholesterol. Sprouts such as alfalfa, mung bean, and bean mix, are beans that have been sprouted and are a wonderful option for various vegetarian meals. Grown anywhere locally all year round.

Medicinally and nutritionally, sprouts have a long history. It has been known that the ancient Chinese recognized and prescribed sprouts for curing many disorders over 4,500 years ago. Sprouts are also written in the Bible in the book of Daniel, too.

During World War II, considerable interest in sprouts sparked in the United States as well as other Asian countries.

It is a vegetable that will grow in any climate all year round; will mature in 4 – 7 days; will surpass tomatoes in vitamin C; and has nutritive value equivalent to meat.

Now, you understand that sprouts are friendly foods for digestive systems and a very reasonable diet food. Vitamin C, protein, calcium, potassium, iron, and fiber are in it, and it is good for preventing constipation, obesity, diabetes, and hardening of the arteries. Also, vitamin B2 in the sprouts accelerates the replacement of cells.

Let us plant sprouts and eat them all.

About the Author:

Junji Takano, the authorJunji Takano is a Japanese health researcher involved in investigating the cause of many dreadful diseases. In 1968, he invented PYRO-ENERGEN, the first and only electrostatic therapy machine that effectively eradicates viral diseases, cancer, and diseases of unknown cause.
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