How and Why To Start Sprouting Seeds At Home

In this post we’re going to look at “Sprouting”. If you’re not familiar with it, sprouting is the process of sprouting seeds in a jar and then eating the young sprouts.


The process of going from seeds to sprouts can take as little as 4 days to complete. 

Sprouting seeds can be found here.
Sprouting Jars can be found here.

Why Try Sprouting

1. Health Benefits - There are numerous health benefits of sprouts. Broccoli sprouts in particular have been well researched and are thought to have many really beneficial functions, including anti-cancer fighting properties. We will look at this in more depth further down the post.

2. Educational & Fun - Sprouting can be a rewarding and educational activity for both adults and children. It provides a hands-on way to learn about plant biology and growth cycles. Watching seeds transform into sprouts can be fascinating and provide a sense of accomplishment.

3. Freshness & Flavour - Sprouting seeds at home ensures you have the freshest possible greens. Fresh sprouts have a crisp texture and a slightly nutty, sweet flavour that can enhance the taste of salads, sandwiches, and other dishes.

4. Cost Effective - Sprouting at home is an economical way to enjoy fresh, nutrient-rich greens. The seeds are relatively inexpensive and can yield a large amount of sprouts, making it a cost-effective way to incorporate fresh produce into your diet.

5. Ease - Sprouting is an easy process. It requires only a sprouting jar, seeds and water. 2 to 3 minutes per day is all the time that is required to maintain the sprouts until they are ready to eat.

Materials Needed

1. Sprouting Jar - Sprouting is normally done in a glass jar with a special grated lid on the jar. The lid allows water to drain easily from the jar, something that is very important in growing healthy sprouts. Our sprouting jars have instructional videos on their product pages showing how to use them.
   

2. Seeds - It is best to choose seeds that are branded for sprouting. Seeds branded for sprouting are generally a lot more cost effective. Also, not all seeds should be grown as sprouts. For example, eating sprouted seeds of plants from the solanaceae (nightshade) plant family will make you sick.
   

3. Water - Water is needed to help the seeds sprout and then the sprouts to grow. It is the only thing they will require during their life cycle. The sprouts will get all the nutrients they need from the seed.

The Sprouting Process

1. Fill your sprouting jar up with the required amount of seed.

2. Fill the jar with water and let the seeds soak in it for 6 to 12 hours. Then drain the water and rinse the seeds. Leave the sprouting jar turned upside down to drain all excess water.

3. Open your jar twice daily and rinse your seeds/sprouts thoroughly, filling the jar with water and draining it 2 to 3 times for each rinsing. Then leave the sprouting jar turned upside down to drain any excess water.

4. Place your sprouting jar in in-direct sunlight. This will allow the leaves to turn green, without the jar overheating in direct sunlight.

5. Sprouts can be ready to eat after as little as 4 days, but you can grow them longer. It is best to taste them after each day and see what your preference is, and take note for future growing. When you are happy with them, rinse them once more, remove from your jar, and refrigerate them.
   A video of this complete process can be viewed here.
   

Health Benefits

All sprouts have health benefits, the same way as any vegetables. The most well researched variety of sprouts is Broccoli Calabrese. Their health benefits are listed below. Please know that this is not medical advice, only information collated and made easy to read from published research. The references of the research used are at the end of the post.

Rich in Sulforaphane:

• Sulforaphane is a well-documented compound in broccoli sprouts, known for its potent antioxidant properties. Research shows that sulforaphane can activate antioxidant enzymes in the body, enhancing the detoxification process.

Anti-Cancer Properties:

• Studies have shown that sulforaphane can inhibit the growth of cancer cells and promote apoptosis (programmed cell death) in various cancer types, including breast, prostate, and colon cancers.

Detoxification Support:

• Sulforaphane enhances phase II detoxification enzymes, which help the body neutralise and eliminate toxins. This process has been documented in various studies, highlighting its role in detoxification.

Anti-Inflammatory Effects:

• Research indicates that sulforaphane can reduce inflammation by decreasing the levels of inflammatory cytokines. This has been observed in studies involving both animals and humans.

Improved Heart Health:

• Studies suggest that sulforaphane can reduce oxidative stress and inflammation, which are key factors in cardiovascular diseases. It can also improve blood pressure and cholesterol profiles.

Enhanced Brain Function:

• Sulforaphane's neuroprotective effects have been studied, showing potential in protecting against neurodegenerative diseases and improving cognitive function through its antioxidant properties.

Gut Health:

• The fibre and bioactive compounds in broccoli sprouts support a healthy gut microbiome and reduce inflammation. Research shows positive effects on gut health and inflammatory bowel diseases.

Support for Skin Health:

• Sulforaphane has been shown to protect the skin from UV damage and reduce signs of ageing. It also helps in managing skin conditions like acne and eczema by reducing inflammation and oxidative stress.

Blood Sugar Regulation:

• Studies have demonstrated that sulforaphane can improve insulin sensitivity and lower fasting blood glucose levels, beneficial for people with diabetes or insulin resistance.

Immune System Support:

• The vitamins and antioxidants in broccoli sprouts, particularly vitamins C and A, support immune function. Research indicates that these nutrients can enhance immune responses and help the body fight infections more effectively.

Conclusion

Hopefully if nothing else you may have found this information interesting. If you would like to try sprouting for yourself:

Sprouting seeds can be found here.
Sprouting Jars can be found here.

 Thank you for reading.

References:

1. Zhang, Y., & Tang, L. (2007). Discovery and development of sulforaphane as a cancer chemopreventive phytochemical. Acta Pharmacologica Sinica, 28(9), 1343-1354.
2. Myzak, M. C., & Dashwood, R. H. (2006). Chemoprotection by sulforaphane: keep one eye beyond Keap1. Cancer Letters, 233(2), 208-218.
3. Clarke, J. D., Dashwood, R. H., & Ho, E. (2008). Multi-targeted prevention of cancer by sulforaphane. Cancer Letters, 269(2), 291-304.
4. Fimognari, C., & Hrelia, P. (2007). Sulforaphane as a promising molecule for fighting cancer. Mutation Research/Fundamental and Molecular Mechanisms of Mutagenesis, 635(2-3), 90-104.
5. Munday, R., Mhawech-Fauceglia, P., Munday, C. M., Paonessa, J. D., Tang, L., & Munday, J. S. (2008). Inhibition of urinary bladder carcinogenesis by broccoli sprouts. Cancer Research, 68(5), 1593-1600.
6. Zhang, Y., & Gordon, G. B. (2004). A strategy for cancer prevention: stimulation of the Nrf2-ARE signaling pathway. Molecular Cancer Therapeutics, 3(7), 849-854.
7. Youn, H. S., Lee, J. Y., Fitzgerald, K. A., Young, H. A., Akira, S., & Hwang, D. H. (2005). Specific inhibition of MyD88-independent signaling pathways by sulforaphane. Journal of Biological Chemistry, 280(48), 40599-40608.
8. Heiss, E., Herhaus, C., Klimo, K., Bartsch, H., & Gerhauser, C. (2001). Nuclear factor kappa B is a molecular target for sulforaphane-mediated anti-inflammatory mechanisms. Journal of Biological Chemistry, 276(34), 32008-32015.
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17. Bahadoran, Z., Mirmiran, P., Hosseinpanah, F., & Azizi, F. (2011). Broccoli sprouts reduce oxidative stress in type 2 diabetes: a randomized double-blind clinical trial. European Journal of Clinical Nutrition, 65(8), 972-977.
18. Clarke, J. D., Hsu, A., Riedl, K., Bella, D., Schwartz, S. J., & Stevens, J. F. (2011). Bioavailability and inter-conversion of sulforaphane and erucin in human subjects consuming broccoli sprout preparations. Molecular Nutrition & Food Research, 55(7), 1158-1166.
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