Sprout Nutrition


  • Vitamins: A, B1, B3, B5, B6, B12, C, D, E, K 
  • Minerals: calcium, potassium, magnesium, iron, copper, selenium, zinc 
  • Protein 
  • Saponins (help remove plaque from the arteries and lower LDL—bad—cholesterol levels); 
  • Plant sterols: build up the immune system and lower cholesterol; 
  • Chlorophyll: helps control hot flashes and supports estrogenic functions; 
  • Canavanine: an amino acid that can protect against pancreatic, colon and leukemia cancers. 
  • Increases HDL—good—cholesterol levels. 


  • Amino acids 
  • Vitamins C, E and A 
  • Minerals: many, especially potassium and sulfur 
  • Chlorophyll; 
  • Sulforaphane and glucoraphanin (among other phytochemicals): protect against cancers and harmful oxidation; 3-day old sprouts contain 20-50 times more protection than do the mature broccoli plants; 
  • Indole-3-carbinol: protects against skin cancers, inhibits skin tumours and reduces breast tumours. 
  • Powerful anti-cancer nutrition, also lowers high blood pressure and LDL (bad) cholesterol levels. Helpful for inflammation. 

Buckwheat(sprouts and lettuce): 

  • Protein 
  • Minerals: iron, calcium, phosphorous 
  • Vitamins: B complex, E 
  • Bioflavonoids (Detox body, enhance immune system) 
  • Rutin (arteries, circulatory system) 
  • Lecithin (helps eliminate excess cholesterol) 
  • Chlorophyll 


  • Protein (3g per 4oz) 
  • Minerals: Rich in Iron, Calcium, Phosphorous; Good source of Zinc, Selenium, Magnesium. 
  • Vitamins: A, B, C, E, K 
  • Anti-oxidants, detoxification, plant source of estrogen (good for women’s health) 


  • Vitamin A, E 
  • Minerals: Iron, phosphorus, sulfur 
  • Protein 
  • Saponins: sterols and sterolins that inhibit intestinal absorption of cholesterol. 
  • Cleanses blood and kidneys; reduces blood-sugar levels in diabetics. Good for anemia and infections also. 

Garlic Chives: 

  • Vitamins: A, B, C, E 
  • Minerals: Calcium, Phosphorous, Iron, Magnesium, Sulphur. 
  • Lower LDL—bad—cholesterol 
  • Strengthen immune system 
  • Tonic effect on nervous system 

Lentils (green): 

  • Rich in protein (24%); minerals iron, calcium, phosphorus, potassium; vitamins A, B complex, C, E, folic acid; phytates (anti-cancer) 
  • High fibre (reduces LDL—bad—cholesterol , regulates blood sugar levels and possibly reduces high blood pressure) 
  • Indications: high LDL (bad) cholesterol levels, high blood pressure, regulates insulin 
  • Anti-cancer (lignans and protease inhibitors). 

Mung beans: 

  • Rich in protein (esp. methionine); choline 
  • Minerals: calcium, magnesium, phosphorus, potassium; trace elements zinc, chromium, iron. 
  • Vitamins: A, B complex, C, E 
  • Reduces LDL (bad) cholesterol levels, high blood pressure, regulates insulin 
  • Anti-cancer (lignans and protease inhibitors). 


  • Vitamin A 
  • Minerals: iron, potassium, magnesium 
  • Protein: 22%, contains all eight essential amino acids 
  • Carbohydrates, fibre , chlorophyll 
  • Rich in protease inhibitors (anti-cancer agents), fibre (reduces LDL—bad—cholesterol , regulates blood sugar levels and possibly reduces high blood pressure). 


  • Vitamins A, B1, B6, C. Compared to milk: 29 x more Vit. C, 4 x more Vit. A. 
  • Folic and pantothenic acids, niacin, potassium, iron and phosphorous. 
  • Chlorophyll 
  • Mineral: calcium 
  • Expectorant, anti-septic, anti-putrefactive and diuretic. 
  • Indications: colds, chest and sinus congestion, bronchitis, whooping cough, asthma (long term), rheumatism, worms; Small amounts stimulate appetite. Urinary tract, bladder and kidney problems. 

Sunflower seeds: 

  • Vitamins: A, B complex, C, D, E 
  • Minerals: calcium, iron, phosphorus, potassium, magnesium; trace elements: manganese, zinc, copper, chromium; iodine. Unsaturated fatty acids include omega-6. 
  • fibre 
  • Protein: 30% 


Allen, P., Sprouting for the 90’s,ed. Brown, L. Handy Pantry Distributors, © 1991. 
Meyerowitz, S., Sprouts: the Miracle Food,6thed., Sproutman Publications, © 1999. 
O’Bannon, K. CNC, Sprouts: The Savory Source for Health and Vitality.Alive Books, Vancouver, CA © 2000 
Wigmore, A. The Sprouting Book,Avery (Penguin Putnam, Inc.), © 1986 
Plus numerous internet sources. 



Four Season Greens has made every effort to ensure that the information provided is accurate per sources sited. This document is provided for informational purposes only and must not be construed as medical advice. We hope it will encourage you to further research the amazing benefits of sprouts and microgreens! 


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