Have you tried microgreens? These young versions of vegetables, grains, and herbs offer a quick and easy way to boost the nutritional content of any meal.
Harvested early—typically between 7 to 21 days after germination—microgreens pack the same nutritional punch as their mature counterparts, but in a more convenient and tasty form. Common varieties include kale, broccoli, cabbage, arugula, bok choy, kohlrabi, mustard greens, oats, barley, basil, and cumin.
With their vibrant colors, intense flavors, tender textures, and nutrient density, microgreens have surged in popularity and are now widely available at major grocery stores and big-box retailers.
Health Benefits
Despite their small size, microgreens are a nutrient powerhouse packed with vitamins, minerals, and bioactive compounds. Some of the key nutrients include:
Vitamins: Microgreens are rich in vitamins like C, E, K, B9, and beta-carotene (a precursor to vitamin A). These play crucial roles in immune function, antioxidant protection, and DNA synthesis.
Minerals: Microgreens offer essential minerals such as potassium, calcium, and magnesium, which are vital for heart function, bone health, and muscle contraction.
Antioxidants: Packed with carotenoids and phenolic acids, microgreens are powerful antioxidants, helping to neutralize harmful free radicals in the body.
Phytochemicals: Compounds like flavonoids and glucosinolates in microgreens may help reduce inflammation and lower cancer risk.
Fiber: Microgreens are a great source of fiber, a prebiotic that supports a healthy gut microbiome. Sadly, the standard Western diet is low in fiber—research shows that 90-97% of Americans don’t meet the recommended daily intake of 28-34 grams.
Additional nutritional benefits are depicted in this diagram from Microgreens—A Comprehensive Review of Bioactive Molecules and Health Benefits in the January 2023 issue of the peer-reviewed journal Molecules.
Environmental Impact
Microgreens are typically grown in greenhouses, which have a smaller carbon footprint compared to field-grown crops that require more land, water, and pesticides. This method also helps reduce the environmental damage caused by traditional farming practices. As noted in the journal Plants, traditional agriculture contributes to various environmental challenges, including greenhouse gas emissions, soil depletion, reduced crop yields, and damage to ecosystems.
It’s important to note that microgreens have a lower bacterial risk compared to sprouts, which are also immature plants. Microgreens are grown in well-lit, ventilated environments that are less conducive to the growth of harmful bacteria, mold, and fungi. Additionally, the roots of commercially available microgreens are removed, further minimizing bacterial concerns.
Incorporating Microgreens into Your Diet
Adding microgreens to your meals is an easy and tasty way to boost your nutrition. As with most packaged lettuce, microgreens are often sold pre-washed—just be sure to check the label. Tender enough to be eaten raw, they can be sprinkled over dishes before serving, and their compact package size makes them easy to consume before their expiration date.
Here are a few simple ideas:
Salads: Toss a handful of microgreens into your salad for an extra burst of flavor and nutrition.
Sandwiches & Wraps: Add microgreens to sandwiches or wraps for a crunchy, fresh twist.
Smoothies: Blend them into your smoothies for a nutrient boost without affecting the flavor.
Garnishes: Use microgreens to garnish soups, stews, or main dishes—adding both color and health benefits.
Stir-Fries: Toss microgreens into stir-fries at the end of cooking to preserve their delicate texture and nutrients.
With these simple additions, you can enjoy the many health benefits of microgreens while enhancing the taste and appearance of your meals.
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