South Africans Should Embrace Microgreens in Their Daily Diet

In a country as vibrant and diverse as South Africa, our plates tell the story of our culture, history, and health. But with rising food prices, increasing rates of lifestyle diseases, and a growing need for sustainable food choices, it’s time we rethink what goes into our daily meals.

Enter: microgreens.

These tiny greens — young shoots harvested just after the first leaves develop — are not just a trend. They’re a nutritional powerhouse, an easy solution to food security challenges, and a delicious way to transform everyday meals. And they may just be the fresh future South Africa needs.

What Are Microgreens?

Microgreens are the seedlings of vegetables and herbs, harvested just 7–21 days after germination. Popular varieties include broccoli, radish, coriander, mustard, beetroot, rocket, and sunflower. Don’t be fooled by their size — microgreens are more concentrated in nutrients than their mature counterparts.

In fact, studies have shown that microgreens can contain up to 40 times more nutrients than fully grown plants, depending on the variety.

Why South Africans Need Microgreens Now More Than Ever

South Africa is at a crossroads — with double burdens of malnutrition and obesity, skyrocketing grocery costs, and pressure on our agricultural systems. Here’s why microgreens are more than just a garnish:

1. Nutrient-Dense for Every Household

Many South Africans struggle to access a diverse and balanced diet. Microgreens are rich in:

• Vitamins A, C, E, and K

• Iron, potassium, and zinc

• Antioxidants and polyphenols that support immunity and fight inflammation

A small handful can transform the nutritional profile of a simple pap-and-sheba meal or sandwich.

2. Locally Growable — Even Indoors

Whether you're in Soweto, Stellenbosch, or Sandton, microgreens can be grown in your kitchen, windowsill, or balcony with minimal effort. This makes them ideal for urban farming, school gardens, and home growers.

At Arable Grow, we use hydroponic methods to grow our microgreens with no soil, no pesticides, and 90% less water — perfect for drought-prone regions and eco-conscious households.

3. Affordable and Accessible Nutrition

Imagine replacing a R30 energy drink with a R10 serving of fresh, iron-rich red veined sorrel. Microgreens offer real, everyday nutrition without breaking the bank. Especially when grown at home or sourced from local farms, they’re a low-cost answer to nutrient deficiencies.

4. Culturally Adaptable

Microgreens can easily integrate into South African meals:

• Add to bobotie for a peppery crunch

• Top samp and beans with coriander microgreens for gut support

• Use as a base for a fresh take on chakalaka

They’re versatile, vibrant, and they honour local flavours.

Why We’re Championing the Microgreen Movement

At Arable Grow, we believe in farming that works for the people and the planet. We grow microgreens in vertical farms using zero pesticides and minimal resources — ensuring a clean, safe, and sustainable product.

But it’s not just about farming. It’s about reshaping South Africa’s relationship with food. Microgreens can play a pivotal role in:

• Reducing nutrient deficiencies in children and adults

• Empowering communities to grow their own fresh food

• Supporting local growers through sustainable agritech

How to Get Started

If you prefer the convenience, order a fresh pack from our online store — harvested to order and packed with care.

Better yet, explore Sprout, our mini indoor grower made just for small kitchens and office desks. It’s the easiest way to grow your greens and glow from the inside out.

Let’s Make Microgreens Mainstream in Mzansi

South Africa doesn’t need another health fad. It needs real food that nourishes, empowers, and sustains. Microgreens tick all those boxes — and they taste amazing too.

Whether you’re a student, a health-conscious parent, a chef, or just curious — microgreens are the small change with a big impact.

It’s time to green up our plates and our future.