Microgreens and Their Health Benefits

• Microgreens are vegetables eaten before they reach the young plant stage.
• When included in the diet, they can promote the intake of certain mineral vitamins and other bioactive substances.
• To grow microgreens safely, it is essential to use seeds from specialist retailers to avoid contamination.

Microgreens as an antioxidant‑rich garnish

Microgreens is the name given to young green shoots of vegetables that are harvested and eaten before they reach the 'young plant' stage. Unlike sprouts, which are ready for consumption after 2‑7 days and are eaten with the roots, microgreens have already sprouted leaves, are usually grown for 7‑21 days and only the leaves and stems are edible. These young shoots usually contain a higher amount of health‑promoting bioactive substances than adult plants.

Microgreens can be bought/grown from a variety of seeds, the most common being from the following families of plants:

• Brassicaceae: cauliflower, radish, watercress
• Amaryllidaceae: garlic, onions, leeks
• Lamiaceae: herbs, such as mint, basil, oregano, rosemary
• Amaranthaceae: spinach, beetroot, quinoa, amaranth
• Poaceae: grasses and cereals, such as rice, oats, corn
• Fabaceae: chickpeas, lentils, beans (only certain types)

The table shows the nutritional values of broccoli microgreens per 20g serving.

From the above values, it can be seen that microgreens cannot be expected to provide the required daily intake of all micronutrients in the quantities normally consumed. But they can certainly contribute a little, especially in the case of antioxidant substances such as polyphenols or isothiocyanates. Regarding chlorophyll, which has an antioxidant function in the body and is considered to have anti‑mutagenic effects, the total amount of chlorophyll in microgreens made from wheat and barley, for example, can be compared with spinach.

What are the health benefits of microgreens?

Although the health benefits of microgreens may seem negligible at first, when eaten regularly, they can actually significantly benefit your health. Even more so if you grow them at home and add them to several meals throughout the day. In particular, they can have positive effects in the following areas:

1. Supporting heart and vascular health: The polyphenols contained in microgreens support the maintenance of normal blood vessels thanks to their antioxidant activity and prevent increased levels of LDL cholesterol oxidation.
2. Reducing the risk of developing certain cancers: Studies point to polyphenols' positive antioxidant and anti‑inflammatory role in the prevention and treatment of certain cancers. There is even talk that polyphenols could play a role in regulating some of the molecular processes involved in carcinogenesis.
3. Supporting immune system function: Studies have shown that antioxidant supplementation has a positive effect on the protection of immune system cells, particularly in individuals who are exposed to environmental sources of free radicals (which are essentially all humans).
4. Preventing the development of type II diabetes: Scientific work supports the claim that sufficient dietary intake of antioxidants reduces the potential for peroxide chain reactions, thus having a protective effect against the development of type II diabetes.

Can eating microgreens be dangerous?

Microgreens are generally considered safe for consumption, but particular attention should be paid to contamination of the seeds or growing medium (soil). We therefore recommend purchasing these components from specialist retailers where the risk of Escherichia, Campylobacter or Salmonella bacteria is minimal compared to 'backyard' soil.

Care should also be taken when choosing legumes, as some beans are a source of toxic compounds when raw. For this reason, we recommend avoiding the 'classic' red and white kidney beans.

How do you grow microgreens at home?

Microgreens are very undemanding and can be grown all year round, both indoors and outdoors. As well as giving you a lovely 'refresh' in the kitchen, you can always have these fresh and antioxidant‑packed shoots on hand. You will need:

• Good quality seeds for germination
• Growing medium (potting soil, homemade compost, disposable growing mat...)
• Light, ideally at least 12 hours a day (daylight or ultraviolet light)

Fill the container with soil and lightly cover it with water. Pour the selected seeds evenly over the soil and gently moisten with a spray bottle. Cover the container with a lid, check the moisture daily and re‑wet it as necessary. Once the seeds have germinated, you can remove the lid from the container. Water lightly daily, and after 7‑21 days, your microgreens are ready to harvest and consume.

Microgreens are great for bread, sandwiches, salads or wraps. You can also use them to garnish omelettes, pizza, legumes or soups or add them to smoothies.

Bottom line

Microgreens are plant shoots from which only the leaves and stems are intended for consumption. Because they are eaten in small quantities, they cannot be considered a universal source of all the necessary substances. However, they still have a lot to offer, especially in terms of antioxidant content. They can contribute to the prevention of certain diseases, especially in terms of immune function, heart and blood vessel health or the prevention of the development of certain cancers.

From a safety point of view, we recommend choosing seeds from specialist retailers. Microgreens are wonderfully undemanding and can be grown both indoors and outdoors. Once harvested, they can be enjoyed on bread, in soups or in smoothies, for example.