A Breakdown of Prominent Nutrients in Microgreens
- Jamie Lin, RD, LD
- Mar 25
- 3 min read
By: Jamie Lin, RD, LD
@eatswithjamie
The food industry is a rapidly changing and growing scene that evolves to improve food quality and nutritional value, while also tackling societal challenges like accessibility and sustainability. One product gaining traction is BrightFresh® Microgreens, and for good reason because microgreens are tiny but mighty crops that pack a variety of vitamins, minerals, and other nutrients that benefit overall health. Before we dive into the health benefits, it is important to understand what microgreens are and how they differ from adult or "macro" greens.
Microgreens are immature vegetables that are harvested 1-2 weeks after germination, just around the time when the cotyledonary or initial leaves have developed. A wide variety of greens can be grown as microgreens including herbs like cilantro and wasabi as well as vegetables like kale, watercress, and broccoli. At such an early stage of growth, the greens actively absorb nutrients from the soil and pack high concentrations of vitamins, minerals, and phytochemicals into the tiny cotyledonary leaves. This allows microgreens to offer up to 40 times more nutrients than its
mature counterparts, which have its nutrients more widespread in larger leaf and stem surface areas. Different types of microgreens vary in nutrient content, but as a whole, many of them contain the following essential vitamins and minerals to support a balanced and nutritious diet.
Vitamin K: is prominent in dark leafy greens such as micro arugula, cilantro, and kale. It plays a key role in wound healing by promoting blood clot proteins and supports bone health by facilitating bone mineralization. Because Vitamin K is a fat-soluble vitamin, it is best to consume it with fats to enhance absorption. For example, pair microgreens with smoked salmon or prosciutto on toast! Check out the recipes below:
Vitamin C: is an antioxidant prominent in vegetables such as micro broccoli, kale, and radish. Antioxidants fight against free radicals (harmful substances) that cause oxidative stress on the body, and excess stress on the body overtime leads to increased risks of chronic diseases and accelerated aging. Vitamin C also supports collagen synthesis, wound healing, and overall supports a strengthened immune system by assisting with white blood cell production. Vitamin C is easily degraded by heat, so it is best to consume it uncooked for maximum nutrients. Since microgreens are typically eaten raw, adding it to dishes is a great way to incorporate Vitamin C into the diet. Vitamin C enhances iron absorption, so it is often recommended to consume the two together to get the maximum benefits of both. For example, pair microgreens with red or white meat, eggs, and legumes. Check out the recipes below:
Vitamin E: like Vitamin C is also an antioxidant that fights against free radicals, supporting vision, brain, and skin health. It is prominent in vegetables such as micro cilantro, beets, and pea shoots. Vitamin E also supports a strengthened immune system by supporting red blood cell formation. Because it is a fat-soluble vitamin, it is best to consume it with fats to enhance absorption. For example, pair microgreens with avocado or cheese. Check out the recipes below:
In addition to vitamins, microgreens are also rich in minerals which help regulate body processes. Unlike some vitamins, the body does not produce any minerals so all minerals must be consumed. Magnesium and potassium (macrominerals), and copper, zinc, and iron (trace minerals) are abundant in a variety of BrightFresh® Microgreens.
Magnesium: helps regulate blood pressure and blood sugar levels, promotes protein synthesis, and enhances bone-building activity.
Potassium: helps regulate fluid balance between cells and is crucial for sending nerve signals to regulate body movements and muscle contractions.
Copper: helps with the production of red blood cells and activation of the immune system, as well as the regulation of heart rate and blood pressure
Zinc: plays key roles in protein and DNA synthesis to promote growth and development, and hormonal balance and reproductive health
Iron: is essential for oxygen transport throughout the body and cell energy production. It's also particularly crucial for newborns to have sufficient iron intake due to its role in brain development and cognitive function.
Microgreens can provide a multitude of nutritional benefits, and each microgreen packs a punch. You can elevate the nutritional value and flavors of any dish by topping it with microgreens, serving them as a side, or fully incorporating them into the recipe. Check here to find a store near you to grab BrightFresh® Microgreens and elevate your meals today!
References:
Gröber, U, et al. “Vitamin K: An old vitamin in a new perspective.” Dermato-Endocrinology, vol. 6, no. 1, Jan. 2014, https://doi.org/10.4161/19381972.2014.968490.
Jambor, Tomas, et al. “Microgreens as a functional component of the human diet: A Review.” Journal of Microbiology, Biotechnology and Food Sciences, 22 Feb. 2022, https://doi.org/10.55251/jmbfs.5870.
Zhang, Yanqi, et al. “Nutritional Quality and health benefits of microgreens, a crop of modern agriculture.” Journal of Future Foods, vol. 1, no. 1, Sept. 2021, pp. 58–66, https://doi.org/10.1016/j.jfutfo.2021.07.001.
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