Edible Garden

Health Benefits of Sprouts and Microgreens

 

You may have heard of sprouts and microgreens or seen them garnish plates of food at a restaurant, but did you know they’re actually edible? Even better, these small but mighty greens are brimming with vitamins, minerals, and nutrients!

In this article, we’ll explore the different health benefits of microgreens and sprouts and ways you can start incorporating them into your daily diet.

Types of Sprouts and Microgreens


Although they are often confused, sprouts and microgreens are different:

Sprouts are eaten when the seed has germinated but before the leaves have formed - you can eat the whole plant, seed, and all, they are ready for harvest in about two to four days.

Microgreens, on the other hand, are eaten once the first two leaves have formed - with these, you eat the stem and the leaves, but not the roots or seed, harvest is usually after they have grown for a week or two.

Studies have shown that these young and tender plants have higher vitamin and nutrient concentrations than their mature counterparts, making them great for people wanting to increase their nutrient intake. Here’s a list of the different kinds of sprouts and microgreens and the vitamins they contain:

  • Sunflower Microgreens: Sunflower microgreens are an excellent source of iron, magnesium, potassium and vitamins A and C.
  • Red cabbage: These microgreens are full of folate, calcium and vitamins C and K. Rich in anthocyanins, red cabbage sprouts have anti-inflammatory properties and contribute to heart health.
  • Kale: Both young and mature counterparts are nutritional gold mines full of calcium and vitamins A, C and K, supporting immune function and bone health.
  • Basil: The microgreens of these delicious herbs contain many vitamins and nutrients such as calcium, iron, magnesium, phosphorus, and potassium.
  • Rocket (Arugula) Sprouts: Known for their peppery flavor, rocket sprouts are a good source of vitamins A and K, promoting eye health and aiding in blood clotting.
  • Alfalfa Sprouts: Packed with enzymes and vitamins, alfalfa sprouts support digestion and provide a range of essential nutrients.
  • Clover Sprouts: With a mild, slightly sweet taste, clover sprouts are rich in phytonutrients and may contribute to overall well-being.
  • Radish Sprouts: High in vitamin C and antioxidants, radish sprouts support a healthy immune system and may have anti-cancer properties.
  • Mung Bean Sprouts: A good source of protein and fiber, mung bean sprouts aid in digestion and provide sustained energy.
  • Mustard Sprouts: Featuring a spicy kick, mustard sprouts contain glucosinolates, which have potential anti-cancer properties and support detoxification.


There are almost as many sprout and microgreen varieties as there are plants, so the list could go on and on. In general, though, sprouts and microgreens are great sources of vitamins A, C, K and B-complex vitamins that can help support your immune health. They can also spruce up your diet with a dose of fibre, antioxidants and minerals that can support better digestion.

Incorporating sprouts and microgreens into your daily meals


With such a wide variety of sprouts and microgreens, these nutrient-dense ingredients are bursting with flavour, making them easy to add to every meal for an extra dose of healthy goodness. There are many ways you can add microgreens and sprouts into delicious salads and sandwiches. You can even blend them into soups, sauces, or even smoothies!

Instead of simply using them as a garnish, try some of these ways you can add more sprouts and microgreens to your diet:

  • Make salads - Toss a mix of your favourite microgreens in a salad or blend them together with olive oil for a fresh salad dressing.
  • Add them to sauces - Make a pesto for pasta or mix your microgreens into a mayo or aioli for sandwich spreads or a dip for snacks.
  • Mix them in drinks - They’re a great way to sneak in some more greens into smoothies or refreshing beverages such as fresh and minty teas, or maybe even a cocktail!

Learn how to grow Sprouts and Microgreens with our simple grow guide.

Disclaimer:
The information provided here is for general informational purposes only and should not be considered as professional or medical advice. It is not intended to replace consultation with a qualified healthcare professional. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding your health or a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read in this content. Reliance on any information provided in this article is solely at your own risk.

Featured Products
View all products
New
Mr Fothergill's Twin Sprouter Jar Grow KitMr Fothergill's Twin Sprouter Jar Grow Kit
Mr Fothergill's Twin Sprouter Jar Grow Kit
Code: 1404

Sale price$25.00
Alfalfa Sprouting SeedsAlfalfa Sprouting Seeds
Alfalfa Sprouting Seeds
35g Code: 3000

Sale price$5.75
Microgreens Flavours of France - NOT AVAILABLE TO WAMicrogreens Flavours of France - NOT AVAILABLE TO WA
Flavours of France Microgreens Seeds (Not Available to WA)
3300 Seeds Code: 3021

Sale price$5.75
Microgreens Flavours of the MediterraneanMicrogreens Flavours of the Mediterranean
Flavours of the Mediterranean Microgreens Seeds
2800 Seeds Code: 3022

Sale price$5.75
Microgreens Flavours of the OrientMicrogreens Flavours of the Orient
Flavours of the Orient Microgreens Seeds
3400 Seeds Code: 3024

Sale price$5.75
Microgreens Flavours of Western Europe - NOT AVAILABLE TO TASMicrogreens Flavours of Western Europe - NOT AVAILABLE TO TAS
Microgreens Flavours of Western Europe (Not Available to TAS)
3400 Seeds Code: 3025

Sale price$5.75
Sprouter - Kitchen Seed SprouterSprouter - Kitchen Seed Sprouter
Sprouter - Kitchen Seed Sprouter
Code: 1403

Sale price$21.95
Sprouts Alive Asian Greens MixSprouts Alive Asian Greens Mix
Asian Greens Mixed Sprouting Seeds
30g Code: 3010

Sale price$5.75
Sprouts Alive Clover Red & WhiteSprouts Alive Clover Red & White
Clover Red & White Sprouting Seeds
40g Code: 3012

Sale price$5.75
Sprouts Alive Mung BeanSprouts Alive Mung Bean
Mung Bean Sprouting Seeds
50g Code: 3018

Sale price$5.75
Sprouts Alive MustardSprouts Alive Mustard
Mustard Sprouting Seeds
35g Code: 3005

Sale price$5.75
Sprouts Alive Salad MixSprouts Alive Salad Mix
Salad Mixed Sprouting Seeds
60g Code: 3019

Sale price$5.75
Sprouts Alive Sandwich MixSprouts Alive Sandwich Mix
Sandwich Mixed Sprouting Seeds
35g Code: 3002

Sale price$5.75
Sprouts Alive Snow Pea - NOT AVAILABLE TO TASSprouts Alive Snow Pea - NOT AVAILABLE TO TAS
Snow Pea Sprouting Seeds (Not Available to TAS)
75g Code: 3007

Sale price$5.75
Sprouts Hot & Spicy MixSprouts Hot & Spicy Mix
Hot & Spicy Mix Sprouting Seeds
30g Code: 3009

Sale price$5.75
Sprouting Alfalfa - Sprouting BULK BAG - NOT AVAILABLE TO WA
Sold out
Sprouting Broccoli - Sprouting BULK BAG
Sprouting Broccoli (Bulk Bag)
100g Code: 3013

Sale price$16.00
Sold out
Sprouting Mung Bean - Sprouting BULK BAG
Sprouting Mung Bean (Bulk Bag)
150g Code: 3026

Sale price$10.00
Sprouting Radish - Sprouting BULK BAG
Sprouting Radish Seeds (Bulk Bag)
100g Code: 3014

Sale price$16.00
View all products

Leave a comment

All comments are moderated before being published.

This site is protected by hCaptcha and the hCaptcha Privacy Policy and Terms of Service apply.