Why Microgreens Matter: Backed by Science, Packed with Potential

Microgreens are young vegetable seedlings harvested just after the first true leaves appear. They are small in size, but dense in nutrients and bioactive compounds. In recent years, microgreens have gained attention not only for their culinary value but also for their potential role in preventing or managing chronic diseases.

Here are the key evidence-based benefits of microgreens, based on recent scientific research:

Diabetes
Microgreens like fenugreek and broccoli have shown the ability to support blood sugar regulation. Fenugreek microgreen extracts improved glucose uptake in lab studies and inhibited sugar-processing enzymes. Broccoli microgreen powder reduced blood sugar in animal studies, likely due to high levels of antioxidants and phenolic compounds.

Kidney Health
For people with chronic kidney disease who must avoid high-potassium foods, microgreens can be grown with controlled nutrient solutions to contain lower potassium content. Studies on chicory and lettuce microgreens showed that low-potassium versions retained their appearance and nutritional quality while being safer for kidney patients.

Cancer
Brassica family microgreens (like radish, kale, mustard, and broccoli) contain bioactive compounds such as glucosinolates, polyphenols, and chlorophylls that have demonstrated anti-cancer effects in lab studies. These microgreens inhibited cancer cell growth, triggered apoptosis, and reduced oxidative stress in colon, liver, and breast cancer models.

Cardiovascular Health
Red cabbage and other microgreens have been shown to reduce LDL (bad cholesterol), hepatic triglycerides, and inflammatory markers. In animal studies, supplementation with microgreens reduced body weight and improved cholesterol metabolism, suggesting their potential in managing cardiovascular risk.

Inflammation
Licorice, broccoli, and barley microgreens have demonstrated anti-inflammatory properties. They reduced markers like TNF-α and IL-6, improved gut microbiota, and reduced oxidative stress in animal models. Polyphenol-rich microgreens may support the body’s natural inflammation response.

Obesity
Broccoli microgreens have been tested in animal models for their ability to prevent obesity. Mice fed a high-fat diet and supplemented with broccoli microgreen juice showed lower body weight, reduced adipocyte size, improved glucose tolerance, and better liver fat metabolism. This suggests a potential role in supporting healthy weight regulation.

Iron Deficiency
Fenugreek and broccoli microgreens were found to have higher iron content and better bioavailability than their mature plant counterparts. This makes them useful in addressing iron deficiency, particularly for women, children, and older adults.

Micronutrient Biofortification
Microgreens can be biofortified with nutrients like vitamin C and iron through controlled growing techniques. Studies showed that supplementing microgreens with ascorbic acid or iron-enriched nutrient solutions increased the concentration of those nutrients in the final product—helping to naturally meet daily nutritional requirements.

Extreme Conditions (Space, Military, Remote Areas)
Microgreens are now being explored as a solution for nutrition in space and in high-altitude or remote locations. Their fast growth cycle and high nutrient density make them ideal for situations where fresh vegetables are difficult to obtain. In the Indian Himalayas and space research, microgreens have been cultivated to support the health of soldiers and astronauts.

Reference:
Bhaswant, M., Shanmugam, D. K., Miyazawa, T., Abe, C., & Miyazawa, T. (2023). Microgreens—A Comprehensive Review of Bioactive Molecules and Health Benefits. Molecules, 28(3), 867. https://doi.org/10.3390/molecules28030867