5 Mustard Health Benefits You Can't Ignore

Mustard Microgreens Benefits

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The Benefits of Mustard Microgreens

High in nutrients

Support gut health

Antioxidant properties

Anti-inflammatory properties

Regulate blood sugar

Mustard microgreens are a delicious and nutrient-packed superfood that can be conveniently grown in the comfort of your own home, all year round. There are numerous compelling reasons to incorporate mustard microgreens into your diet, such as their exceptional health benefits and effortless cultivation. Growing mustard superfoods is a straightforward and gratifying way to enhance your overall well-being and embrace a healthier lifestyle.

Written by Mariana, Founder of ingarden - 26th of April, 2023

ingarden customer presenting her bowl of red lentil soup topped with fresh ingarden microgreens.

1) Mustard Microgreens are rich in nutrients

This superfood is packed with essential vitamins and minerals, including vitamins A, B, C, E, and K, as well as calcium, iron, magnesium, and potassium.

Adequate intake of vitamins and minerals has been linked to a reduced risk of chronic diseases and promotes longevity and overall well-being.

Incorporating Mustard Microgreens into your daily diet is an easy and delicious way to boost your nutrient intake and reap the many health benefits they offer.

Scroll down to see our very own nutritional analysis of our Mustard Microgreens!

ingarden customer touching her full-grown radish microgreens in her mint-colored indoor garden from ingraden.

2) Mustard Microgreens have antioxidant properties

Mustard microgreens contain antioxidants and anti-inflammatory compounds like vitamin C and vitamin A that can help boost your immune system and protect against disease.

Antioxidants work by neutralizing free radicals, preventing them from causing cellular damage. They also help to boost the immune system and reduce inflammation, which are both important for maintaining overall health.

Consuming a diet rich in antioxidants has been linked to a reduced risk of chronic diseases, including heart disease, cancer, and Alzheimer's disease. In addition to broccoli microgreens, other foods that are high in antioxidants include berries, dark chocolate, and green tea.

Overall, consuming Mustard Microgreens can be a simple and delicious way to boost your antioxidant intake and protect your body against cellular damage caused by free radicals.

3) Mustard Microgreens have anti-inflammatory properties

Broccoli microgreens contain high levels of sulforaphane, a compound found in cruciferous vegetables like broccoli that has been shown to have anti-inflammatory effects and may help prevent certain types of cancer, according to some studies.

Sulforaphane can help increase the production of natural killer (NK) cells, which are a type of white blood cell that helps defend against viral infections and cancer.

In addition to sulforaphane, broccoli microgreens also contain other important nutrients essential for a healthy immune system, such as glucosinolates. When glucosinolates are broken down in the body, they form compounds called isothiocyanates, which have been shown to have anti-inflammatory effects in several studies.

The glucosinolates, sulforaphane, and other nutrients found in these microgreens work together to support immune function and help defend against infectious diseases and other health problems.

Front view of the creme beige ingarden with full-grown microgreens.

4) Mustard Microgreens regulate blood sugar

Maintaining stable blood sugar levels is essential for overall health, and Mustard Microgreens can help in this regard. One reason why Mustard Microgreens may help regulate blood sugar levels is their high fiber content. Fiber slows down the absorption of glucose into the bloodstream, which can help prevent spikes in blood sugar levels. This is particularly important for people with diabetes or those who are at risk of developing the condition.

In addition to their fiber content, Mustard Microgreens also contain compounds called polyphenols, which have been shown to have anti-diabetic properties. Polyphenols are antioxidants that can help protect the body against oxidative stress, which can contribute to the development of diabetes. Studies have shown that consuming foods that are high in polyphenols can help improve insulin sensitivity and reduce the risk of developing type 2 diabetes.

Incorporating Mustard Microgreens into your diet is a great way to help regulate blood sugar levels.

5) Mustard Microgreens aid with digestive health

Digestive health is essential for overall well-being, and consuming a diet rich in fiber and nutrients can help promote healthy digestion. Mustard microgreens are an excellent source of fiber and contain a compound called sulforaphane, which can help promote digestive health and reduce inflammation in the gut.

Fiber is an important nutrient for digestive health because it helps regulate bowel movements and prevent constipation. Consuming a diet rich in fiber has been linked to a reduced risk of colon cancer and other digestive disorders.

Overall, incorporating Mustard Microgreens into your diet can be a simple and effective way to promote digestive health and reduce inflammation in the gut.

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ingarden's Mustard Microgreens Nutritional Analysis

ingarden has conducted the most comprehensive analysis to date. Our analysis sheds light on the impressive health benefits of Mustard Microgreens, making them an excellent addition to any diet. Be sure to check out the complete nutritional breakdown below.

Mustard Microgreens Nutrient Facts

Bright green leaves encapsulate the mildly spicy and tangy flavor.

Contains plenty of ...

  • Vitamin B8 (Biotin): for energy metabolism, hair, skin and mucous membranes
  • Vitamin K1: for blood coagulation, bone and tooth structure
  • Manganese: for stress, energy, bones and connective tissue
  • Folic Acid: for homocysteine metabolism, mental function, immune system, reduction of tiredness/fatigue and cell division
  • Choline: for liver, fat and homocysteine metabolism
    magnesium: for reduction of fatigue/fatigue, electrolyte balance, energy, and bones

Mustard Microgreens: A Complete Nutritional Breakdown


The best of nature for your day

Show nutrients
Vitamins & nutrients per 100g microgreens (% of daily recommended dose)
daily recommended dose mustard
Vitamin B8 (Biotin) 30μg 7.24μg (24%)
Vitamin C 95mg 9.36mg (10%)
Vitamin E 12mg 0.204mg (2%)
Vitamin K1 60μg 11.2μg (19%)
Folate 300μg 33.1μg (11%)
Choline 400mg 60.8mg (15%)
Calcium 700mg 38mg (5%)
Iron 10mg 0.95mg (10%)
Magnesium 300mg 31mg (10%)
Manganese 2mg 0.44mg (22%)
Lutein 6mg 0.89mg (15%)
Beta-Carotene - 1570μg

Key Findings

Compared to 100g prepared yellow mustard*, 100g organic mustard microgreens from ingarden contain:

  • 2240% more vitamin C
  • 673% more lutein
  • 373% more folate
  • 171% more choline

*Data Source

daily recommended dose arugula
Vitamin B8 (Biotin) 30μg 5.15μg (17%)
Vitamin C 95mg 11mg (12%)
Vitamin E 12mg 0.33mg (3%)
Vitamin K1 60μg 17.2μg (29%)
Folate 300μg 57.4μg (19%)
Choline 400mg 17.3mg (4%)
Calcium 700mg 42mg (6%)
Iron 10mg 2.2mg (22%)
Magnesium 300mg 33mg (11%)
Manganese 2mg 0.74mg (37%)
Lutein 6mg 4.42mg (74%)

Key Findings

Compared to 100g raw supermarket arugula*, 100g organic arugula microgreens from ingarden contain:

  • 131% more manganese
  • 51% more iron
  • 24% more lutein
  • 13% more choline

*Data Source

daily recommended dose broccoli
Vitamin B8 (Biotin) 30μg 2.62μg (9%)
Vitamin C 95mg 24.1mg (25%)
Vitamin E 12mg 0.25mg (2%)
Vitamin K1 60μg 36.5μg (61%)
Folate 300μg 33.1μg (11%)
Choline 400mg 31.3mg (8%)
Calcium 700mg 65mg (9%)
Iron 10mg 0.73mg (7%)
Magnesium 300mg 45mg (15%)
Manganese 2mg 0.7mg (35%)
Lutein 6mg 1.98mg (33%)
Beta-Carotene - 953μg

Key Findings

Compared to 100g raw supermarket broccoli*, 100g organic broccoli microgreens from ingarden contain:

  • 255% more manganese
  • 166% more lutein
  • 114% more magnesium
  • 67% more choline
  • 41% more calcium

*Data Source

daily recommended dose kale
Vitamin B8 (Biotin) 30μg 1.89μg (6%)
Vitamin C 95mg 15.3mg (16%)
Vitamin E 12mg 0.08mg (1%)
Vitamin K1 60μg 9.11μg (15%)
Folate 300μg 33.8μg (11%)
Choline 400mg 18.5mg (5%)
Calcium 700mg 36mg (5%)
Iron 10mg 0.51mg (5%)
Magnesium 300mg 23mg (8%)
Manganese 2mg 0.6mg (30%)
Lutein 6mg 1.94mg (32%)
Beta-Carotene - 727μg

Key Findings

Compared to 100g raw supermarket kale*, 100g organic kale microgreens from ingarden contain:

  • 3600% more choline

*Data Source

daily recommended dose radish
Vitamin B8 (Biotin) 30μg 2.88μg (10%)
Vitamin C 95mg 14.6mg (15%)
Vitamin E 12mg 0.58mg (5%)
Vitamin K1 60μg 61.4μg (102%)
Folate 300μg 39.6μg (13%)
Choline 400mg 20.9mg (5%)
Calcium 700mg 32mg (5%)
Iron 10mg 0.48mg (5%)
Magnesium 300mg 33mg (11%)
Manganese 2mg 0.47mg (24%)
Lutein 6mg 3mg (50%)
Beta-Carotene - 2110μg

Key Findings

Compared to 100g raw supermarket radish*, 100g organic radish microgreens from ingarden contain:

  • 29900% more lutein
  • 5700% more vitamin E
  • 4623% more vitamin K1
  • 581% more manganese
  • 230% more magnesium
  • 222% more choline
  • 58% more folate
  • 41% more iron
  • 28% more calcium

*Data Source

daily recommended dose red cabbage
Vitamin B8 (Biotin) 30μg 4.79μg (16%)
Vitamin C 95mg 21.7mg (23%)
Vitamin E 12mg 1.32mg (11%)
Vitamin K1 60μg 15.9μg (27%)
Folate 300μg 55.8μg (19%)
Choline 400mg 53.1mg (13%)
Calcium 700mg 120mg (17%)
Iron 10mg 0.76mg (8%)
Magnesium 300mg 38mg (13%)
Manganese 2mg 0.37mg (19%)
Lutein 6mg 0.99mg (17%)
Beta-Carotene - 2460μg

Key Findings

Compared to 100g raw supermarket red cabbage*, 100g organic red cabbage microgreens from ingarden contain:

  • 1100% more vitamin E
  • 287% more calcium
  • 219% more biotin
  • 211% more choline
  • 210% more folate
  • 204% more iron
  • 201% more lutein
  • 186% more magnesium
  • 20% more manganese

*Data Source

We weren't satisfied with traditional supplements, just disappointed.

So we found something better: Microgreens. This nutrient-rich alternative provides your body with the essential vitamins and minerals it needs and is organically grown without genetic modification or artificial flavors. Simply add them to any dish as a source of nutrients and flavor.

Mariana & Christian
Founders of ingarden

How to ingarden?

Grow completely in water. Harvest weekly.

Young woman setting up her ingarden and placing the seed pads in the tray.

1. Place three pads

Young woman watering her three seed pads in her mint ingarden.

2. Pour water

Young woman pressing the timer button of her ingarden and afterwards touching the full-grown microgreens.

3. Press the button

2. Set up in 2 minutes and harvested in 7 days!

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Are you interested in more scientific studies about microgreen health benefits?

From the moment I discovered the remarkable health benefits of microgreens in scientific research, I was utterly fascinated. The abundance of nutrients and life-giving properties packed into these tiny plants left me amazed. That's why my passion for growing microgreens at home was born. Our ingardens enable people to tap into the power of these remarkable little plants, experiencing the joy and satisfaction of growing their own fresh and nutritious food.

Frequently asked questions about Mustard Microgreens

Can you eat Mustard Microgreens?

Yes, you can eat Mustard Microgreens! In fact, they are a popular ingredient in salads, sandwiches, soup, and other dishes. These microgreens are not only delicious but also highly nutritious, containing a range of vitamins, minerals, and antioxidants. However, it's important to note that while Mustard Microgreens are generally safe to eat, you should always wash them thoroughly before consuming them to remove any dirt, bacteria, or pesticides that may be present if they are store-bought. Additionally, if you have any allergies or medical conditions, it's always a good idea to consult with a healthcare professional before adding new foods to your diet.

Be sure to check out our recipes for more inspiration.

What do Mustard Microgreens taste like?

The spicy and strong Mustard Microgreens are a zesty addition to meat, fish, and rice dishes. They have a pungency reminiscent of a mustard sauce, only with a touch more heat and spice. The intensity of their flavor can vary depending on the variety of Mustard Microgreens, growing conditions, and maturity of the plant. There is an amazing amount of nutrients and flavors in these microgreens.

Did you know that the seeds of the mustard plant have been used for centuries in some cultures to keep away evil spirits?

What are Mustard Microgreens good for?

When compared to ripe mustard, ingarden's organic Mustard Microgreens pack a more potent nutritional punch. These microgreens contain 10% more choline, a nutrient that plays a crucial role in brain development and liver function. They also contain 10% more zinc, an essential mineral that supports immune function, wound healing, and DNA synthesis. But that's not all - ingarden's Mustard Microgreens are also an excellent source of biotin, a B-vitamin that helps the body process food. Additionally, they provide a good dose of vitamin A, copper, and manganese, which are essential for producing energy, increasing concentration, absorbing calcium, and supporting a healthy immune system. With such a robust nutritional profile, ingarden's Mustard Microgreens are a smart and tasty addition to any diet.

Can I use regular mustard seeds for microgreens?

It is advisable to use specific Mustard Microgreen seeds, as they germinate quicker and yield better results than regular Mustard seeds.

ingarden's seeds come from the region of Emilia Romagna in Italy, as well as the Netherlands. ingarden seeds are strictly from trusted and certified organic growers, meaning our seeds are confirmed organic by accredited authorities who check that no artificial fertilizers, herbicides, or pesticides are used.

Every batch of seeds is tested by laboratories for their microbiological safety according to HACCP standards. All seed batches are tested for germination rates guaranteed at 90%, as well as for their look and integrity. The seeds are only handled by certified organic manufacturers who avoid cross-contamination and maintain the highest standards of hygiene.

What is the difference between microgreens and sprouts?

Many people think microgreens and sprouts are the same thing, but they are not. Of course, they both have something in common, but there are also many differences.

Sprouts are seedlings from seeds that have not yet developed roots and have not yet completed photosynthesis. Sprouts, on the other hand, are plants that have already developed roots and are therefore larger than shoots.

Microgreens are small-leafed plantlets that are usually used as toppings for soups, salads, or other dishes. They have a very intense flavor and often also a special color. While sprouts are often eaten at a very early germination time, microgreens have more time to grow and more time to develop nutrients and flavor. For this to succeed, microgreens need either soil or a corresponding mat of flow from which the nutrients can be drawn, as well as water and sunlight, of course. Microgreens are then harvested a little later, after about 5-7 days, and eaten without the root. The flavor of microgreens is much more intense than sprouts, and the nutrient content is many times higher.

The information provided on this site is for educational purposes only, and it is not a substitute for professional medical advice. Always seek your physician's or qualified nutritionist's advice before using any information to treat or prevent any medical condition.

Girl looking at microgreens which are growing in ingarden device man with grey hair cutting microgreens in his ingarden growing kit Little girl showing looking fascinated at her ingarden microgreens.