Health Benefits of Microgreens

22 August 2020

Microgreens have gained a reputation as a superfood, and for once the hype is backed by science. These tiny plants — harvested just days after germination — pack a concentrated dose of vitamins, minerals, and antioxidants that can significantly boost a vegan diet. Here is what the research says.

Nutrient Density: Up to 40x More Than Mature Plants

A landmark 2012 study published in the Journal of Agricultural and Food Chemistry analysed 25 varieties of microgreens and found that they contained significantly higher concentrations of vitamins and carotenoids than their mature plant counterparts. Red cabbage microgreens, for example, contained 40 times more vitamin E and 6 times more vitamin C than mature red cabbage.

This matters for vegans because it means you can get a meaningful dose of key nutrients from a very small amount of food. A handful of broccoli microgreens on your morning toast delivers more sulforaphane — a compound linked to cancer prevention — than a full head of broccoli.

Key Vitamins and Minerals

• Vitamin C: Red cabbage, radish, and broccoli microgreens are exceptionally high in vitamin C, which supports immune function and iron absorption — crucial for vegans who rely on non-heme iron sources.
• Vitamin K: Green microgreens like kale, rocket, and amaranth are rich in vitamin K1, essential for blood clotting and bone health.
• Vitamin E: Sunflower and daikon radish microgreens are standout sources of vitamin E, a powerful antioxidant that protects cells from damage.
• Iron: Pea shoot and lentil microgreens provide plant-based iron in a highly bioavailable form.
• Zinc: Wheat and buckwheat microgreens offer zinc, a mineral that some vegans struggle to get enough of.
• Beta-carotene: Cilantro, amaranth, and green basil microgreens are rich in beta-carotene, which the body converts to vitamin A.

Antioxidant Power

Microgreens are loaded with polyphenols — plant compounds with antioxidant properties that help reduce inflammation and protect against chronic diseases. A 2019 study in the journal Food Chemistry found that red cabbage microgreens reduced LDL cholesterol, triglycerides, and inflammatory markers in mice fed a high-fat diet. While human studies are still ongoing, the results are promising.

Heart Health

Several studies suggest that microgreens may support cardiovascular health. The high levels of potassium in many varieties can help regulate blood pressure, while the antioxidants and fibre content support healthy cholesterol levels. For vegans who already benefit from a plant-based diet's heart-protective effects, adding microgreens amplifies those benefits further.

Gut Health and Digestion

Microgreens contain prebiotic fibre that feeds beneficial gut bacteria. Broccoli microgreens in particular contain glucosinolates, which are broken down into compounds that support a healthy gut lining. A healthy gut microbiome is linked to better nutrient absorption, stronger immunity, and improved mental health.

Best Microgreens for Specific Nutrients

The evidence is clear: microgreens are one of the most nutrient-dense foods you can eat, and they are incredibly easy to grow at home. If you are new to microgreens, start with our beginner's guide on what microgreens are and how to grow them.