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When discussing the wholesome, health effects of vegetables, the “full-sized” vegetables like broccoli, cauliflower, cabbage, Brussels sprouts, and many more come to mind. Yet, research has elucidated the superior profile of antioxidant vitamins, minerals, and phytochemicals present in microgreens.

These tender, immature greens produced from the seeds of vegetables, herbs, and flowers are usually harvested within 7-21 days after germination and are about 1-3 inches tall. Microgreens are more mature than sprouts and have a more intense flavor. They are also grown in soil, whereas sprouts are not. Depending on the plant, microgreens can range from bright green to vibrant magenta, as seen in amaranth microgreens, and deep purple, as seen in radish microgreens. Just as with mature plants, phytochemicals – such as betalain in amaranth microgreens – provide microgreens with various colors and health benefits.

Health Benefits of Microgreens

Despite being popular as a garnish, microgreens boast an impressive nutritional profile, and many varieties are more nutrient-dense than their full-grown counterparts. For example, microgreens have higher levels of vitamin K and zinc compared to mature plants, and cucumber microgreens, in particular, have higher levels of vitamin C. Microgreens sometimes contain more phytochemicals than the mature plant. For example, arugula microgreens contain more glucosinolates than mature arugula, and red cabbage microgreens have more sinapine, a type of phenolic acid, compared with mature red cabbage. Red amaranth microgreens contain more phenolic acids – like coumaric acid – than mature red amaranth. Microgreens can be consumed in juice, and cold-pressed juice from broccoli microgreens has antioxidant effects as it is rich in isothiocyanates, a derivative of glucosinolates. Phytochemicals like glucosinolates and isothiocyanates act as neuroprotective agents by reducing neuroinflammation.

Recent research on microgreens has explored their chemopreventative effects. Microgreens from cruciferous vegetables have an antiproliferative effect. A 2020 study examined how microgreens impact colon cancer cells, using a simulated gastrointestinal digestion model to account for the effect of the whole food matrix. Results showed that antioxidant phytochemicals in broccoli, kale, mustard, and radish microgreens reduced the proliferation of tumor cells. However, broccoli microgreens had a lesser effect, possibly due to lower levels of ascorbic acid and lower total antioxidant capacity. Nonetheless, the authors of the study suggest that daily intake of microgreens could help prevent diseases like colon cancer.

Another study from 2021 looked at the phytochemical content and antiproliferative effects of green pea, radish, Red Rambo radish, arugula, and soybean plants grown under fluorescent or LED lights. Polyphenol content was higher in plants grown with LED light, and chlorophyll and carotenoid contents were higher in plants grown with fluorescent light. Red Rambo radish and arugula had the highest and lowest polyphenol content, respectively. Green peas grown under fluorescent light and radish grown under LED light had the highest carotenoid content. All microgreens had antiproliferative effects, though only green pea – and to some extent Red Rambo radish – was effective on 3D tumor spheroids, which is considered a more accurate representation of solid tumors.

Some animal studies suggest that microgreens can benefit cardiometabolic health. One 2021 study using broccoli microgreen juice suggests a beneficial effect on inflammation and liver health in the case of high-fat diet-induced obesity. Results revealed increased short-chain fatty acid (SCFA) production and improved glucose tolerance and insulin resistance in mice fed a high-fat diet supplemented with broccoli microgreen juice. Though slightly older, another animal study involving mice fed a high-fat diet for eight weeks found that supplementation with red cabbage microgreens attenuated weight gain and reduced LDL cholesterol levels. A more recent animal study implies that the effect of red cabbage microgreens on weight and cholesterol metabolism may be due to its effect on the gut microbiome. While more human studies are needed, microgreens are a promising addition to the diet.

Environmental Impact of Microgreens

Another interesting aspect of cultivating microgreens is the potentially gentler impact on the environment compared to mature plants. Food production uses 50% of habitable land and accounts for 26% of greenhouse gas emissions. While the use of pesticides has made it possible to grow more significant amounts of food, it also causes soil, water, and air pollution, contaminates food, and negatively impacts human health.

However, compared to mature plants, microgreens have a shorter growth cycle and require less – or no – pesticides, making them appealing for health and environmental reasons. Additionally, microgreens are good candidates for vertical farming, which is used in urban agriculture and allows food to be produced closer to consumers, thus reducing emissions from transportation.

A study published in the Journal Frontiers in Nutrition systematically compared the environmental impact of broccoli microgreen cultivation methods and their nutritional profile compared to mature broccoli. Based on the findings, it was estimated that broccoli microgreens would require 158 – 236 times less water than nutritionally equivalent mature vegetables and take 93 – 95% less harvesting time without needing fertilizer, pesticides, or energy-demanding transport from farm to table. Additionally, regardless of the growing method, microgreens had larger quantities of magnesium, manganese, copper, and zinc than mature broccoli, with compost-grown microgreens having even higher phosphorus, potassium, magnesium, manganese, zinc, iron, calcium, sodium, and copper levels.

It could be argued that incorporating microgreens into one’s diet can considerably increase the amount of vitamins and minerals we consume without eating several servings of vegetables daily. This is excellent news for those who dislike vegetables or have difficulty digesting them.

How to Incorporate Microgreens into the Diet

Microgreens are easy to incorporate into the diet as they can be added to salads, smoothies, sandwiches, wraps, grain bowls, and more. Microgreens from plants like sunflower have a milder flavor and are an easy addition to smoothies; other varieties like radish and mustard are more pungent, making them more suitable for savory dishes. Broccoli microgreens – one of the most popular varieties of microgreens – are mildly pungent and have potent antioxidant activity. A 2021 study compared the nutritional profile of broccoli, daikon, mustard, rock salad, and watercress microgreens. While daikon had the most varied bioactive compound composition, broccoli had the most substantial antioxidant power and contained the most isothiocyanates.

One of the issues with microgreens is their short shelf life, which can lead to spoilage and a decrease in nutrients. However, microgreens are easy to grow at home – even in small areas – and can decrease supermarket costs. GMO-free, organic seeds are available for sale at local plant nurseries and on websites.

Here’s how to grow your own microgreens:

1. Choose GMO-free, organic seeds. Microgreen seed mixes are available for those interested in growing several varieties simultaneously.
2. Check the seed package for the seed date and expected germination rate. Older seeds tend to have a lower germination rate.
3. For quicker germination, pre-soak larger seeds in warm water for a few hours or overnight.
4. If you use a tray, lay a moistened paper towel or cloth on the bottom and fill the container about 3/4 full or 1-2 inches deep with moist organic growing medium. Ensure your container has drainage holes so the roots do not sit in water for long periods.
5. Scatter your seeds over the soil and press in lightly.
6. Water lightly by misting with a spray bottle.
7. Place on a drainage tray or saucer in a warm spot, ideally near a window with sunlight or in a designated area in your garden.
8. Mist the seeds daily as needed (check soil moisture by touching with your fingers).
9. To create a warm, humid environment for the seeds to germinate, cover the seeds with a lid or add a clear plastic bag over the top of the tray, without touching the plants, with holes snipped in the top for airflow.
10. Microgreens are usually ready to harvest in a couple of weeks. Refer to the seed package for harvesting timeframes for your chosen microgreens. When the seedlings are 1 – 3 inches tall, depending on the variety, your microgreens are ready. Microgreens do not regrow once they are harvested.
11. Using scissors, cut stems just above the soil when ready to enjoy.

For those who don’t wish to grow their own, ready-to-eat microgreens can usually be found at the local supermarket or farmer’s market.

Final Remarks

Microgreens can be a nutrient-dense addition to someone’s diet and can be easily grown at home with limited space. If you have questions about microgreens and your health, talk to your doctor, nutritionist, dietician, or another healthcare team member for personal options based on your circumstances.