Maximizing Your Nutrition: 5 Reasons to Add Microgreens to Your Diet

December 4, 2022

by Cathe Friedrich

Microgreens are trendy. They’re tiny, young, and they are popping up everywhere, even at mainstream grocery stores. Microgreens are the baby greens of your favorite veggies and the superfoods of the vegetable world. They are packed with nutrients, antioxidants, and vitamins that you can’t find in larger greens. These “youngsters” are harvested when they’re one to two weeks old, so they don’t have a chance to go through the full life cycle of the plant and that gives them special nutritional powers.

There are many types of microgreens; kale, mustard greens, sunflower shoots, and radish microgreens are just a few examples. One type isn’t more nutritious than another. It depends on what flavor you want from your microgreens. You can use microgreens in salads or sandwiches like arugula or kale or add them to soups and other dishes. But why would you want to?

Microgreens Are More Nutritious Than Mature Vegetables

Macronutrients are richer in nutrients than their mature counterparts. The key to their exceptional nutrition is that microgreens are harvested while they’re still young, giving them exceptional nutritional properties. Research shows these immature greens contain up to 10 times the nutrient power of their mature versions. Some research even shows nutrient levels up to 40 times greater. These nutrients include vitamins C, E, K, and A; antioxidants; omega-3 fatty acids; calcium; iron; magnesium; potassium; zinc — all nutritional components that support health.

Vitamin C is an essential nutrient that offers numerous health benefits. It is involved in the production of collagen, which helps to form blood vessels, skin, organs, and tendons. Vitamin C is also important for wound healing and helps the body absorb iron from plant-based foods. Microgreens are a standout source of vitamin C since you eat them raw.

One study found that red cabbage microgreens contain the most vitamin C of the types they tested, with a single serving having 245% of the daily recommended intake, more than twice the amount in mature red cabbage. When you cook vegetables, they lose some of their vitamin C content. Eating microgreens in their raw form allows you to maximize their nutrient content and health benefits.

They Contain Antioxidants

Along with the requisite vitamins and minerals, microgreens contain compounds with antioxidant and anti-inflammatory activity. Antioxidants help protect your body from free radicals, which can cause damage to cells and DNA. Free radicals do not exist in isolation, so antioxidants work together to neutralize them before they can cause harm.

Vitamin C is one of the most common antioxidants in microgreens and other vegetables like broccoli or kale, but there are others, such as lutein and zeaxanthin (yellow pigments), which protect against macular degeneration — an eye disease that causes diminished vision in older people. Microgreens are also rich in polyphenols, a type of antioxidant that may lower the risk of cardiovascular disease.

Microgreens Are Easy to Grow at Home

Microgreens can be a bit pricy at the supermarket, but you have another option – grow your own. Being the ultimate low-maintenance indoor vegetable, microgreens are simple to grow in a sunny window, even in an apartment. Anywhere from six hours of direct sunlight per day is ideal for young microgreens, but it’s OK if your windows receive less light if it’s bright enough for plants to photosynthesize properly. They’re also a fun way to get children interested in gardening — and get them to eat their vegetables, too.

They Require No Preparation

Mature vegetables require chopping and cooking. It’s not surprising that time-pressed people don’t eat their veggies. You can buy cartons of fresh microgreens at many grocery stores. Place them in the fridge, and they’re ready to add to your dishes for extra flavor and nutrients. Cartons of microgreens will last in the refrigerator for seven to 10 days. It’s easier to reach your daily veggie quote of five or more servings when you have veggies like microgreens ready to eat.

You Can Add Microgreens to Many Foods

Microgreens are an easy way to make salads, sandwiches, and stir-fries up a notch. Here are some ways:

Salads: Add microgreens to your favorite salad recipe for extra color and nutrition. You can also sprinkle them over salads for a pop of flavor and texture.
Sandwiches: Use microgreens as a garnish on sandwiches or wraps to add freshness and color.
Soups: Add microgreens to soup toward the end of cooking, so they don’t lose their bright color or get overcooked by the heat from boiling water.
As a garnish: Microgreens add a pop of flavor and color to almost any meal, especially when paired with another vegetable or fruit.
Pizza: Top pizza with a sprinkle of microgreens for a tasty treat.
Stir-fries: Toss nutrient-dense microgreens into stir-fry dishes for added flavor and color.
Smoothies: Mix them into smoothies for an antioxidant boost.

The Bottom Line

Now you know why there’s a lot to love about microgreens. There are many types of microgreens to choose from. A good place to start is with an assortment of mixed microgreens so that you can try them all and find your favorite ones. If you’re industrious, you can even grow your own. Enjoy the health and nutritional benefits these immature greens offer!

References:

Choe U, Yu LL, Wang TTY. The Science behind Microgreens as an Exciting New Food for the 21st Century. J Agric Food Chem. 2018 Nov 7;66(44):11519-11530. doi: 10.1021/acs.jafc.8b03096. Epub 2018 Oct 29. PMID: 30343573.
“Mighty Microgreens | College of Agriculture & Natural ….” 06 Sept. 2012, agnr.umd.edu/news/mighty-microgreens.
Xiao Z, Lester GE, Luo Y, Wang Q. Assessment of vitamin and carotenoid concentrations of emerging food products: edible microgreens. J Agric Food Chem. 2012 Aug 8;60(31):7644-51. doi: 10.1021/jf300459b. Epub 2012 Jul 30. PMID: 22812633.
“Microgreens Nutrition: The Definitive Guide.” microgreensworld.com/eat-to-meet-your-rda-the-12-microgreens-vitamins-you-need/.
Xiao Z, Lester GE, Luo Y, Wang Q. Assessment of vitamin and carotenoid concentrations of emerging food products: edible microgreens. J Agric Food Chem. 2012 Aug 8;60(31):7644-51. doi: 10.1021/jf300459b. Epub 2012 Jul 30. PMID: 22812633.
“Vitamin C in Microgreens – Motor City Micro Farm.” 23 Mar. 2022, https://motorcitymicrofarm.com/vitamin-c-in-microgreens/.
“Microgreens: Health Benefits, Nutrition and How to Grow Them.” 06 Mar. 2018, https://www.healthline.com/nutrition/microgreens.