Microgreens 101: What they are, Their Health Benefits, and Why they are Better than Mature Produce

If you are looking for a way to boost your nutrition without overhauling your diet, microgreens might be the perfect solution. These tiny greens pack a nutritional punch, are easy to grow at home, and can elevate the flavor and presentation of any dish. In this blog, we will explore what microgreens are, their health benefits, and why they are often more nutritious than mature vegetables. My husband and I use to do "farm" host parties. We would come by invitation to peoples' homes, bring some farm fresh food including microgreens, and talk about our farm, what it means to grow food naturally, and answer questions the guests may have. The microgreens were always a favorite among the guests. What was remarkable, is that the children loved them. We never brought any home as they were always gone. It made my heart happy to see the children eating them. So I hope this inspires you to include them in your meal planning.

WHAT ARE MICROGREENS?

Microgreens are young vegetable or herb seedlings harvested just after their first leaves (cotyledons) appear, typically within 7-21 days of germination. They are slightly older than sprouts but younger than baby greens. Microgreens come in a variety of flavors, textures, and colors, making them a versatile addition to meals.

SOME OF THE MOST POPULAR MUCROGREEN VARIETIES INCLUDE:

Brassicas (broccoli, kale, cabbage, mustard greens); Herbs (cilantro, basil, dill, fennel); Amaranth and bets (vibrant red and purple microgreens); Pea shoots and sunflower greens (mild, crunchy, and slightly sweet); Radish and Arugula (spicy and peppery flavors) just to name a few.

Unlike sprouts, which are grown in water, microgreens are typically grown in soil or a growing medium and require light for photosynthesis. This extra growth stage contributes to their enhanced nutritional content.

HEALTH BENEFITS OF MICROGREENS

Microgreens are considered a superfood due to their concentration of vitamins, minerals, and antioxidants. Here is how they can benefit your health:

1. Packed with Nutrients--According to research, microgreens contain 4 to 40 times more nutrients than their fully grown counterparts. They are rich in the following:

   * Vitamin C (boosts immunity and skin health)

   * Vitamin K (essential for bone and heart health)

   * Vitamin A (supports vision and cell growth)

   * Antioxidants (help fight inflammation and oxidative stress)

2. Support Heart Health

   Microgreens like red cabbage, mustard greens, and basil contain compounds that can help lower cholesterol and blood pressure. Their high antioxidant content also helps reduce the risk of heart disease.

3. Promote Digestive Health

   Fiber rich microgreens such as pea shoots and broccoli aid digestion and support a healthy gut microbiome. The presence of digestive enzymes also help break down food more efficiently.

4. Help Regulate Blood Sugar

   Studies suggest that certain microgreens, such as fenugreek and broccoli, can help lower blood sugar levels and improve insulin sensitivity, making them beneficial for people with diabetes or metabolic disorders.

5. May Reduce the Risk of Chronic Diseases

   Due to their high antioxidant levels, microgreens help combat free radicals, which contribute to conditions like cancer, heart disease, and neurodegenerative disorders.

WHY MICROGREENS ARE BETTER THAN MATURE PRODUCE

You may be wondering--why not just eat regular vegetables? While mature vegetables are still incredibly nutritious, microgreens have some key advantages:

1. Higher Nutrient Density--Because microgreens are harvested early in their growth cycle, they retain a concentrated amount of vitamins, minerals, and polyphenols that might be lost as plants grow larger.

2. More Flavorful--Microgreens often have a more intense flavor than their mature versions. For example, radish microgreens are spicier than full-frown radishes, and basil microgreens carry a stronger herbal punch. This makes them great for enhancing dishes without needing excess seasoning or salt.

3. Faster and Easier to Grow--Unlike full-grown vegetables that can take months to harvest, microgreens are ready to eat in as little as one to three weeks. They require minimal space, making them ideal for urban gardening or growing indoors year round.

4. Fewer Pesticides and Chemicals--Since microgreens are often grown indoors in a controlled environment, they are less likely to be exposed to pesticides and environmental contaminants compared to traditional crops. This makes them a cleaner, fresher option for homegrown greens.

5. Sustainability and Reduced Food Waste--Microgreen require less water and soil than mature plants, making them an eco-friendly food choice. They also minimize food waste since you harvest them fresh and use only what you need.

FINAL THOUGHTS

Microgreens are a nutritional powerhouse that can easily be incorporated into any diet, whether you are looking to boost your vitamin intake, support heart health, or simply add fresh flavor to your meals, microgreens are a fantastic option. Plus, with their fast-growing nature and minimal space requirements, they are perfect for beginner gardeners.

If you are interest in growing your own microgreens at home, stay tuned for our next post, where we will cover how to grow microgreens step-by-step!

Here is a free chart for microgreens.