Microgreens: A Superfood You Can Grow at Home

Microgreens, or young vegetable and herb shoots, are true superfoods.
Rich in nutrients, they are easy to grow at home, whether you live in an apartment or have a garden.
Discover how to incorporate these young greens into your diet to enjoy their numerous health benefits.

What are Microgreens and why are they Superfoods?

Microgreens are vegetable and herb shoots harvested early, usually one to two weeks after germination.
Although small, they are packed with vitamins, minerals, and antioxidants, often much more than their mature counterparts.

What are the health benefits of Microgreens?

Microgreens are considered superfoods because of their exceptional nutritional content.
These young shoots are a powerful source of health benefits, thanks to their high concentration of essential nutrients.

Do Microgreens help control hypertension?

They are rich in vitamin K and fiber, two elements that play a key role in managing blood pressure.
By consuming them regularly, you can reduce the risk of hypertension and prevent heart problems.

Which Microgreens lower Cholesterol?

Certain varieties are particularly effective in regulating cholesterol levels, notably by reducing LDL cholesterol.
Here are some varieties that stand out for their beneficial effects:

• Broccoli microgreens: These are rich in glucoraphanin, a compound that helps lower LDL cholesterol levels.
• Radish: Not only are they delicious, but they also contain bioactive compounds that can improve lipid profiles.
• Alfalfa: Rich in fiber and antioxidants, these can help reduce cholesterol and promote a healthy heart.
• Red clover: Known for their ability to lower total cholesterol and LDL levels due to their high flavonoid content.
• Mustard: These contain anthocyanins, powerful antioxidants that help lower cholesterol and prevent cardiovascular disease.

Incorporating these miniature greens into your diet can positively affect your cholesterol levels and improve your cardiovascular health.

Do Microgreens improve gut health?

They are also known for their gut health benefits.
Their high fiber content supports good digestion and regular bowel movements.
They also play a prebiotic role, nourishing the gut flora and contributing to its balance.

Are Microgreens good for the skin?

Yes, young greens can improve skin health.
Thanks to their antioxidant properties and nutrient density, they help combat skin issues and maintain healthy skin.

How to use Microgreens in cooking?

Miniature greens are perfect for adding color, flavor, and texture to your dishes.
Here are a few ideas:

• Salads: Add them to your salads for an explosion of flavors.
• Sandwiches and wraps: Use them as a topping for a fresh taste and a boost of nutrition.
• Smoothies and juices: Blend them with other fruits and vegetables for a vitamin-packed smoothie.

The possibilities are endless, so let your culinary creativity flow!

How to grow Microgreens at home?

Whether you have a garden or not, growing miniature greens is accessible to everyone.
Here are a few methods:

Can you grow Microgreens indoors?

Yes! Even if you live in an apartment, you can grow them indoors.
Use peat pots, growing trays, or even glass jars.
It’s also possible to grow them on a mix of vermiculite (natural mineral) and perlite (volcanic rock), with a liquid natural fertilizer or a mineral nutrient solution.

Place your pots near a sunny window or use grow lights to supplement natural light if needed.

How to grow Microgreens without soil?

Hydroponic farming is another popular option.
Simply place the roots in water enriched with a nutrient solution.
You can buy a beginner-friendly hydroponic kit that makes this process easy and speeds up the growth of your vegetable sprouts.

This method is ideal for hydroponic microgreens grown indoors, but it’s best to choose a growing kit with a light source since this process still requires light for plant growth (ad).

What are the conditions to grow Microgreens?

Baby greens need warmth (around 21°C/69.8°F) to germinate.
Once germinated, they need light (but not necessarily direct) to grow.
If you can’t reach this ambient temperature, a heating mat for seedlings can be used (ad).

Where to buy Microgreens seeds?

You can buy seeds in organic stores, local garden centers, specialized online stores, or even on Amazon.
Be sure to choose organic seeds for guaranteed quality.

When to harvest your Microgreens?

They are usually ready to harvest when they have developed two to three true leaves.
You can recognize them by their size (about 2 to 4 inches tall) and vibrant color.
This typically takes between 7 and 21 days after germination, depending on the variety.

How much Microgreens should you eat each day?

It’s recommended to consume about 25 grams of microgreens per day.
This amount can be adjusted based on your nutritional needs and dietary preferences.

How to store Microgreens?

Miniature greens can be stored in the fridge for about a week.
To extend their freshness, wrap them in paper towels and place them in a ziplock bag.
The vegetable drawer is ideal to keep them at a temperature between 39-43°F.

What are the best varieties to grow?

There are many varieties of vegetable sprouts.
Among the most popular are:

• Radish: Rich in vitamins C, K, and E.
• Coriander: Great for eye health and packed with beta-carotene.
• Sunflower: Excellent for muscle and neurological functions.
• Broccoli, beet, cabbage, basil, watercress, and many others.

These varieties are easy to grow and provide a wide range of nutrients.

Where to buy Microgreens?

If you don’t want to grow them yourself, you can buy them at specialized farms, organic stores, or local markets.

Why are Microgreens so expensive?

They are more expensive than regular vegetables due to the labor required to grow them.
Intensive cultivation of these young shoots requires constant attention to ensure they are properly nourished, illuminated, and hydrated.

Why grow Microgreens?

Baby greens are not only an exceptional source of nutrients, but growing them at home is simple and accessible.
By growing them yourself, you add health benefits to your meals while having complete control over the quality of your produce.

Start growing them and enjoy their many nutritional benefits!

FAQ on baby greens and their benefits

Do Microgreens taste different from their adult versions?

Yes, microgreens generally have a more intense flavor than their adult counterparts. For example, radish microgreens have a spicy taste, while basil offer a more concentrated flavor. This makes them perfect for adding taste and texture to your dishes.

Are Microgreens more nutrient-dense than adult vegetables?

Yes, while adult vegetables are also rich in nutrients, microgreens contain much higher concentrations of vitamins and minerals per gram. Some studies show that they can have up to 40 times more nutrients than their mature versions.

Can you eat Microgreens raw?

Yes, microgreens can be eaten raw, which helps preserve all their nutritional benefits. You can add them to salads, sandwiches, smoothies, or use them as a garnish for various dishes. Their fresh taste and crunchy texture bring lightness and vitality to your meals.

Do Microgreens provide antioxidants?

Yes, microgreens are an excellent source of antioxidants, often in greater concentration than their adult forms. Varieties like broccoli microgreens, arugula, and coriander contain high levels of vitamins A, C, and E, which are known for their antioxidant properties and their ability to protect the body from free radicals.