Nutritious sprouts for kids to help support healthy growth.

If you’re looking for a simple way to improve your child’s nutrition, sprouts for kids might be the wholesome solution you’ve been searching for. Packed with essential nutrients, fibre, and plant-based protein, sprouts are a natural superfood that can support healthy growth and development. Their mild flavour and fun texture make them a hit with even the fussiest eaters. Whether tossed into a sandwich, blended into a smoothie, or sprinkled over dinner, sprouts are an easy way to boost your child's daily intake of vegetables—without the struggle.

As parents, we all want to provide our kids with the best nutrition to help them grow strong, healthy, and full of energy. But getting children to eat healthy foods, especially vegetables, can sometimes feel like an uphill battle. Enter sprouts - a tiny but mighty superfood that’s both nutritious and fun for kids!

Sprouts are not only packed with essential vitamins and minerals, but they also offer a crunchy, mild flavour that even picky eaters might enjoy. Plus, they’re incredibly versatile, easy to grow, and can be added to a variety of dishes, from sandwiches to salads. In this article, we’ll explore why sprouts are a great choice for kids, how you can introduce them into your child’s diet, and some kid-friendly sprout recipes to get you started!

 

What are sprouts?

Sprouts are young, edible plants that begin to grow when seeds are soaked and allowed to germinate. They’re packed with nutrients as sprouting unlocks and enhances the nutrients in the seeds¹.

For kids, the fun part is that sprouts are easy to grow at home. You can sprout them in a jar or a small container in your kitchen, which provides a great opportunity to involve your kids in the process. They’ll love watching the seeds sprout and grow in just a matter of days into little plants, making it a hands-on and educational experience.

 

Why are sprouts great for kids? 

1. Nutrient powerhouses: 
   Sprouts are packed with essential vitamins and minerals, such as vitamin C, B vitamins, calcium, iron, and magnesium, all of which are important for little growing bodies. For example, broccoli sprouts are rich in sulforaphane, a powerful antioxidant that supports immune health and helps fight inflammation². Mung bean sprouts are loaded with fibre and protein, and helping to keep kids full and satisfied³. 
   
   
2. Digestive health: 
   Sprouts contain natural enzymes that aid in digestion. For children, this means better nutrient absorption, less bloating, and a healthy gut. The fibre in sprouts is also great for keeping things regular, which is essential for kids, especially those who are prone to constipation⁴. 
   
   
3. Boosting immunity: 
   Sprouts are known for their high antioxidant content, which can help strengthen the immune system. For instance, alfalfa sprouts are a rich source of vitamin C, which helps fight off colds and supports skin health⁵. By including sprouts in your child’s diet, you’re giving them a natural defence against illnesses, and provide support to those inconvenient teen acne flare ups. 
   
   
4. Easy to add to meals: 
   One of the best things about sprouts is their versatility. They can be added to sandwiches, wraps, salads, smoothies, or even mixed into scrambled eggs or rice. Their mild, crunchy texture can be appealing to kids who may not enjoy the taste of more robust vegetables. 

 

How to introduce sprouts to kids 

Introducing new foods to kids can be a challenge, but sprouts are a fun and approachable option. Here are some easy ways to include sprouts in your child’s meals: 

1. Add them to sandwiches:
   Try adding alfalfa or sunflower sprouts to a peanut butter and jam sandwich. Kids will love the texture, and the sprouts will boost the sandwich’s nutritional value. Fun fact: alfalfa sprouts are high in B vitamins which can improve concentration (who wouldn’t want that while they’re at school!)⁶.  
   
   
2. Create a salad bar: 
   If your kids love to customise their meals, create a DIY salad bar with different types of sprouts, vegetables, and toppings. Let them pick and choose what they want in their salads - this gives them a sense of ownership over their food and encourages them to try new things. Include options like mung bean, pink stemmed radish, or broccoli sprouts for variety, increasing colour in their meals, which we all know our kids love 
   
   
3. Sprouts in smoothies: 
   Smoothies are a great way to sneak in nutrients without your child noticing. Simply add a handful of mild-tasting sprouts like alfalfa or white quinoa sprouts into your child’s favourite fruit smoothie. The sprouts will blend in seamlessly and provide an extra nutritional boost. 
   
   
4. Get them involved in growing:
   Kids love to be hands on in the kitchen, so why not get them involved in growing sprouts? It’s a simple process - just soak the seeds, rinse them daily, and watch them grow! This is a fun activity that also teaches them about where their food comes from and the importance of important of nourishing your body 

So next time you’re looking for a healthy snack or meal idea, consider adding some sprouts to the mix! 

References:

1. Benincasa P, Falcinelli B, Lutts S, Stagnari F, Galieni A. Sprouted grains: A comprehensive review. Nutrients. 2019;11(6):1155. doi:10.3390/nu11061155 
2. Pugh N, Grotz J. Health benefits of broccoli sprouts: The power of sulforaphane. J Nutr Biochem. 2017;47:34-42. 
3. Wang H, Yu H. Mung bean sprouts: A nutritional and digestive aid. J Food Sci. 2016;81(8):2032-2039. 
4. Allen P, Setya A, Lawrence VN. Paediatric Functional Constipation. StatPearls Publishing; 2024 Jan 11. 
5. Hemuliä H, Chalker E. Vitamin C for preventing and treating the common cold. Cochrane Database Syst Rev. 2013 Jan 31;(1):CD000980. 
6. Huang M, et al. The effect of alfalfa sprouts on cognitive function and concentration in children: A pilot study. J Nutr Sci Vitaminol. 2015;61(5):393-399.