What makes microgreens a super food that is packed with nutrition? These are young plants that can be harvested and consumed when they are just 2 inches tall. In this article, we will explain what microgreens are and delve into the health benefits they offer.

What are microgreens?

Microgreens, also known as "vegetable confetti," are different from sprouts. They are young and tasty greens that are harvested a few weeks after germination. These greens are about 2 inches tall, and you can eat their stems, seed leaves, and the first set of true leaves. You can grow microgreens using hydroponics, which is a soil-less method of growing plants in a nutrient-rich solution. Another method is aquaponics, where plants are grown in a grow bed while fish are kept in a fish tank so that the waste from the fish provides nutrients to the plants.

You can cultivate microgreens outside or in a small room. All you need are good-quality seeds, a growing medium like potting soil or compost, proper lighting (sunlight or artificial light for 12-16 hours a day), and a suitable space.

You can choose from various vegetable seeds like beetroot, cress, broccoli, green pea, basil, radish, sunflower, and pea to grow microgreens. You can also grow herbs and other plants as microgreens. Most microgreens are ready to eat within 7-12 days after planting and to harvest them, simply cut the stems just above the soil. They add flavor and vibrant colors to meals and salads.

Health and environmental benefits of microgreens

Microgreens offer not only health benefits but also environmental advantages. Following are some key points to consider:

  • Microgreens are highly nutritious and can aid in combating inflammation, bacteria, and high blood sugar. They provide a unique kind of food that promotes good health in our bodies (1).
  • Preliminary studies indicate that microgreens contain approximately 40% more phytochemicals, which are beneficial nutrients and compounds, compared to fully grown plants  (1). Phytochemicals are a diverse range of non-nutritive chemical compounds found in plant-based foods. They have potential health effects such as boosting the immune system, reducing inflammation, preventing DNA damage and assisting in DNA repair, slowing the growth of cancer cells, regulating hormones, and preventing the reproduction of damaged cells (2). Examples of well-known phytochemicals are isothiocyanates, flavonoids, phenolic acids, curcumin, isoflavones, and carotenoids.
  • The global urban population boom has resulted in an increased demand for sustainable and nutritious food. Microgreens offer a viable and sustainable alternative for cultivating fresh produce in urban settings or regions with limited space.
  • Indoor farming, which includes microgreen cultivation, is an accessible and environmentally friendly solution for urban areas.

Cultivating microgreens benefits personal well-being and addresses the increasing demand for sustainable, nutritious food in urban areas with limited space. Why not try growing a variety of microgreens to enjoy their health benefits? Additionally, you can consider selling them to fulfill your financial needs, adding an extra advantage to the equation.

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1) Zhang, Y. et al. (2021) ‘Nutritional Quality and health benefits of microgreens, a crop of modern agriculture’, Journal of Future Foods, 1(1), pp. 58–66. doi:10.1016/j.jfutfo.2021.07.001.2) MD Anderson Cancer Center and Bramlet, K. (2019) Phytochemicals and cancer: What you should know, MD Anderson Cancer Center. Available at: https://www.mdanderson.org/publications/focused-on-health/phytochemicals-and-cancer-what-you-should-know.h10-1591413.html (Accessed: 27 June 2023).