Microgreens’ Nutrient and Health Benefits

November 6, 2020

What Are Microgreens?

Microgreens are young vegetables that lie between sprouts and young leaves. They have a strong aromatic flavor, concentrated nutrient content and come in a variety of colors and textures.

Properties of microgreens:

  • young vegetable greens
  • are considered baby plants (falling somewhere between a sprout and baby green)
  • its tall is approximately 1 – 3 inches (2.5 – 7.5 cm)
  • have an aromatic flavor and concentrated nutrient content
  • come in a variety of colors and textures
  • usually harvested 7 – 21 days after germination, once the plant’s first true leaves have emerged
  • stems and leaves are considered edible similar to baby greens, but size is much smaller than baby greens
  • can be sold before being harvested, keeping them alive until they are consumed – whole the plants can be bought and cut at home
  • state can range from neutral to spicy, slightly sour or even bitter, depending on the variety

Nutrient of Microgreens

Microgreens are rich in nutrients. They often contain larger amounts of vitamins, minerals and antioxidants than their more mature counterparts.

  • to be rich in potassium, iron, zinc, magnesium and copper
  • a great source of beneficial plant compounds like antioxidants
  • vitamin and antioxidant levels measured in microgreens were up to 40 times higher than those recorded for more mature leaves
  • nutrient levels can be up to nine times higher than those found in mature greens
  • contain a wider variety of polyphenols and other antioxidants than their mature counterparts

Health Benefits of Microgreens (*)

Microgreens deliver a concentrated dose of nutrients and beneficial plant compounds. As a result, they may reduce the risk of certain diseases, such as:

  • Heart disease:  a rich source of polyphenols, a class of antioxidants linked to a lower risk of heart disease
  • Alzheimer’s disease: Antioxidant-rich foods, including those containing high amounts of polyphenols,may be linked to a lower risk of Alzheimer’s disease
  • Diabetes: Antioxidants may help reduce the type of stress that can prevent sugar from properly entering cells
  • Certain cancers: Polyphenol-rich microgreens may lower the risk of various types of cancer

(*) Note: The number of studies directly measuring the effect of microgreens on these medical conditions is limited, and none could be found in humans. Therefore, more studies are needed before strong conclusions can be made. 

Several Recipes of Microgreens

Further Reading

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