The Health Benefits of Microgreens (Backed by Science)

Microgreens aren't just a trendy garnish — they're one of the most nutrient-dense foods available. Scientific research has consistently shown that these tiny greens pack a nutritional punch far exceeding their size. Here's what the evidence says about the health benefits of microgreens.

The Science: Up to 40x More Nutrients

A groundbreaking 2012 study published in the Journal of Agricultural and Food Chemistry by researchers at the University of Maryland analysed 25 varieties of microgreens and found that they contained 4 to 40 times more vitamins and carotenoids than their mature counterparts.

This means a small handful of microgreens can provide the same nutritional value as a much larger serving of the mature vegetable. Think of them as nutrition in concentrated form.

Key Nutrients in Microgreens

Sulforaphane (Broccoli Microgreens)

Broccoli microgreens contain up to 100 times more sulforaphane than mature broccoli. Sulforaphane is a compound that has been extensively studied for its potential to:

• Support the body's natural detoxification processes
• Reduce inflammation
• Support cardiovascular health
• Protect cells from oxidative damage

Importantly, sulforaphane is most potent when broccoli microgreens are eaten raw — cooking reduces the enzyme that activates it.

Vitamin C

Many microgreen varieties are exceptionally high in vitamin C:

• Broccoli microgreens: 89mg per 100g
• Kale microgreens: 93mg per 100g
• Red cabbage microgreens: 69mg per 100g

For reference, an orange contains about 53mg per 100g. So gram for gram, many microgreens contain more vitamin C than oranges.

Vitamin K

Essential for bone health and blood clotting, vitamin K is abundant in green microgreens:

• Kale microgreens: 390µg per 100g (over 300% of daily needs)
• Ruby chard microgreens: 830µg per 100g
• Broccoli microgreens: 102µg per 100g

Beta-Carotene (Vitamin A)

Important for eye health, immune function, and skin health. Red and purple microgreen varieties tend to be highest:

• Red cabbage microgreens: Among the highest of any microgreen
• Kale microgreens: 241µg per 100g
• Pea shoot microgreens: 38µg per 100g

Iron

Plant-based iron from microgreens is more bioavailable when eaten with vitamin C — and since many microgreens are high in both, they're an excellent iron source:

• Ruby chard: 1.8mg per 100g
• Kale: 1.6mg per 100g
• Pea shoots: 1.5mg per 100g

Antioxidant Power

Microgreens are rich in polyphenols and carotenoids — antioxidants that help protect your cells from damage caused by free radicals. A 2016 study found that red cabbage microgreens contained significantly higher levels of polyphenols than mature red cabbage.

The vibrant colours of microgreens (purple, red, pink, deep green) are a visual indicator of their antioxidant content — the more colourful, generally the more antioxidant-rich.

Digestive Benefits

Microgreens contain dietary fibre and enzymes that support healthy digestion. Because they're eaten raw, the enzymes remain active. Pea shoot microgreens and kale microgreens are particularly good sources of fibre.

How Much Should You Eat?

There's no official recommended intake for microgreens, but incorporating a small handful (20–40g) into your daily meals is a simple way to significantly boost your vitamin and mineral intake. Because they're so nutrient-dense, you don't need large quantities.

Easy ways to eat more microgreens daily:

• Add a handful to your morning smoothie
• Top your lunch sandwich or wrap
• Add to salads as a nutrient booster
• Garnish dinner plates — soups, pasta, stir-fries

Freshness Matters

The fresher your microgreens, the higher their nutritional value. This is one of the biggest advantages of growing your own — you're eating them within minutes of harvest, when their nutrient levels are at their peak. Shop-bought microgreens may have been harvested days ago, with nutrient levels declining over time.

Start growing the most nutritious food possible — browse our microgreen seeds and growing kits.