Microgreens Have Up to 40 Times More Vital Nutrients Than Mature Plants

Researchers found microgreens like red cabbage, cilantro, and radish contain up to 40 times higher levels of vital nutrients than their mature counterparts.

Microgreens are young seedlings of edible vegetables and herbs harvested less than 14 days after germination. They are usually about 1-3 inches long and come in a rainbow of colors, which has made them popular in recent years as garnishes with chefs.

Although nutritional claims about microgreens abound on the Internet, this study is the first scientific evaluation of their nutritional content. Researchers say they were astonished by the results.

The microgreens were four- to 40-fold more concentrated with nutrients than their mature counterparts. 

For example, red cabbage microgreens had 40 times more vitamin E and six times more vitamin C than mature red cabbage. Cilantro microgreens had three times more beta-carotene mature cilantro.

Researchers evaluated levels of four groups of vital nutrients, including vitamin K, vitamin C, vitamin E, lutein, and beta-carotene, in 25 different commercially grown microgreens.

Vitamin C, vitamin K, and vitamin E levels were highest among red cabbage, garnet amaranth, and green daikon radish microgreens.

Cilantro microgreens were richest in terms of lutein and beta-carotene.

All of these nutrients are extremely important for skin, eyes, and fighting cancer.

Experts say the flavor of microgreens is also more intense, so a little goes a long way to enhance a meal.

Until recently, commercially grown microgreens have only been available to chefs, who use them as flavor accents and garnishes for soups, salads, and sandwiches.

Today, they are available at most farmers markets and upscale grocery stores. They generally cost more than mature greens.

They are quick and easy to grow indoors on a sunny windowsill and are a great project for kids.

Like most spices and herbs that are also highly concentrated with nutrients,and you don’t need much to add flavor and spark to the plate.

Microgreens are extremely delicate and, like any raw vegetable, need to be washed carefully before eating. Due to their high water content, cooking microgreens isn’t recommended.

When choosing a microgreen, researchers say to look for the most intensely colored ones, which will be the most nutritious.