MicroGreen Nutrition Profiles

MicroGreen Nutrition Research

Arugula MicroGreens

Arugula MicroGreens are a nutritional superstar, packing a serious punch of vitamins, minerals, and antioxidants in a tiny package.
Here’s a breakdown of why they’re so good for you:

Vitamins & Minerals:

Vitamin K: Crucial for blood clotting and bone health, arugula MicroGreens are an excellent source.
Vitamin C: A potent antioxidant that supports immunity, skin health, and iron absorption.
Vitamin A: Important for vision, immune function, and cell growth. Arugula MicroGreens contain a good amount in the form of beta-carotene, which your body converts to Vitamin A.
Folate: Essential for cell growth and development, especially during pregnancy.
Calcium: Vital for strong bones and teeth.
Potassium: Helps maintain healthy blood pressure and heart function.

Other beneficial compounds:

Antioxidants: Arugula MicroGreens are rich in antioxidants like carotenoids, flavonoids, and glucosinolates, which help protect your cells from damage.
Fiber: Though in small amounts, the fiber in arugula MicroGreens contributes to digestive health.

Health benefits:

Reduced risk of chronic diseases: The antioxidants in arugula MicroGreens may help protect against heart disease, cancer, and other chronic conditions.
Improved bone health: Vitamin K and calcium contribute to strong bones.
Enhanced immune function: Vitamin C and other antioxidants support a healthy immune system.
Eye health: Vitamin A and lutein promote good vision and may protect against age-related macular degeneration.
Detoxification: Glucosinolates in arugula MicroGreens support the body’s natural detoxification processes.

Comparison to mature arugula (or Rocket):

Like other MicroGreens, arugula MicroGreens have a higher concentration (per ounce) of nutrients than their mature counterparts. They can have significantly more vitamins C, K, and E, as well as calcium and other minerals.

How to enjoy them:

Arugula MicroGreens have a peppery, slightly spicy flavor.
They’re delicious in:

Salads
Sandwiches and wraps
Soups
As a garnish for various dishes
Smoothies and juices

By adding arugula MicroGreens to your diet, you’re getting a concentrated dose of nutrients that can contribute to your overall health and well-being.

Broccoli MicroGreens

Broccoli MicroGreens are a true nutritional powerhouse, offering a concentrated burst of vitamins, minerals, and beneficial plant compounds. Here’s a breakdown of their key nutritional components:

Vitamins:

Vitamin C: Provides more Vitamin C than mature broccoli, supporting immune function, skin health, and iron absorption.
Vitamin E: Exceptionally high in Vitamin E, a potent antioxidant protecting against cell damage.
Vitamin K: Essential for blood clotting and bone health.
Vitamin A: Contains beta-carotene, which your body converts to Vitamin A, crucial for vision and immune function..

Minerals:

Potassium: Helps maintain healthy blood pressure.
Calcium: Important for strong bones and teeth.
Iron: Essential for oxygen transport in the blood.
Magnesium: Involved in numerous bodily functions, including energy production.

Other beneficial compounds:

Sulforaphane: A potent compound with cancer-fighting properties, found in higher concentrations in broccoli MicroGreens than mature broccoli.
Antioxidants: Rich in various antioxidants, protecting against cell damage and reducing the risk of chronic diseases.
Fiber: Contributes to digestive health.
Protein: Contains a decent amount of protein for a vegetable.

Potential health benefits:

Cancer prevention: Sulforaphane has been shown to inhibit cancer cell growth and may help prevent various types of cancer. Micro Broccoli has been found to retard cancer cell growth, (Johns Hopkins)
Reduced risk of chronic diseases: The antioxidants may help protect against heart disease, type 2 diabetes, and other chronic conditions.
Improved heart health: May help lower blood pressure and cholesterol levels.
Enhanced detoxification: Sulforaphane supports the body’s natural detoxification processes.
Improved brain health: May enhance cognitive function and protect against age-related decline.
Stronger immune system: Vitamin C and other antioxidants support immune function.

Comparison to mature broccoli:

Broccoli MicroGreens often contain significantly higher levels of certain nutrients compared to mature broccoli.

For example, per ounce they can have:

Up to 40 times more nutrition than mature plant
More vitamin C
Higher levels of vitamin E

How to enjoy them:

Broccoli MicroGreens have a slightly bitter, earthy flavor. They’re delicious in:

Salads
Sandwiches and wraps
Soups
As a garnish for various dishes
Smoothies and juices

Adding broccoli MicroGreens to your diet is an easy way to boost your intake of essential nutrients and potentially improve your overall health.

Red Cabbage MicroGreens

Cabbage MicroGreens, particularly those from red cabbage, are a nutritional powerhouse, offering a concentrated source of vitamins, minerals, and antioxidants. Here’s a breakdown of their key nutritional benefits:

Vitamins:

Exceptionally high in Vitamin C: Cabbage microgreens contain more Vitamin C than an orange, contributing to immune system support and collagen production.
Rich in Vitamin K: Essential for blood clotting and bone health, Vitamin K is abundant in these MicroGreens.
Excellent source of Vitamin E: With significantly more Vitamin E than mature cabbage, these MicroGreens offer potent antioxidant protection against cell damage.
Contains beneficial minerals: Provides calcium and magnesium for bone health, and potassium for maintaining healthy blood pressure.
Other valuable nutrients: Includes fiber, beta-carotene, and various other antioxidants for overall health and well-being.

Here’s a more detailed look at some of the key nutrients and their benefits:

Vitamin C: Supports immune function, collagen synthesis, and iron absorption. It also acts as an antioxidant, protecting cells from damage.
Vitamin K: Plays a crucial role in blood clotting and helps with bone formation and calcium regulation.
Vitamin E: A powerful antioxidant that protects cells from damage caused by free radicals, potentially reducing the risk of chronic diseases.
Calcium: Essential for strong bones and teeth, muscle function, and nerve transmission.
Magnesium: Involved in numerous bodily functions, including energy production, muscle and nerve function, blood sugar control, and blood pressure regulation.

Comparison to mature cabbage:

Cabbage MicroGreens have been shown to contain significantly higher levels of certain nutrients compared to mature cabbage. For example, they can have:

1100% more vitamin E
287% more calcium
40 times more vitamin E
6 times more vitamin C

This makes them a highly concentrated source of these important nutrients.
Potential health benefits:

The combination of vitamins, minerals, and antioxidants in cabbage MicroGreens may contribute to various health benefits, such as:

Reduced risk of chronic diseases: The antioxidants may help protect against oxidative stress and inflammation, potentially lowering the risk of heart disease, cancer, and other chronic conditions.
Improved bone health: Vitamin K, calcium, and magnesium contribute to strong bones and may help prevent osteoporosis.
Enhanced immune function: Vitamin C and other antioxidants support a healthy immune system.
Better blood sugar control: Some studies suggest that cruciferous vegetables like cabbage may help regulate blood sugar levels.

Incorporating cabbage MicroGreens into your diet is a great way to boost your nutrient intake and potentially improve your overall health.

They can be easily added to salads, sandwiches, wraps, and other dishes for a nutritious and flavorful addition.

avocado toast with cabbage and kale microgreens — Avocado toast with cabbage and kale MicroGreens

Cilantro MicroGreens

Cilantro MicroGreens are a fantastic way to add a burst of flavor and a concentrated dose of nutrients to your meals. Here’s a look at their nutritional profile:

Vitamins:

Vitamin K: Cilantro MicroGreensare an excellent source of vitamin K, essential for blood clotting and bone health. In fact, they provide over 250% of the recommended daily intake!
Vitamin C: A potent antioxidant that supports immune function, skin health, and iron absorption, cilantro MicroGreens offer a good amount of vitamin C.
Vitamin A: Important for vision, immune function, and cell growth, these MicroGreens contain vitamin A in the form of beta-carotene, which your body converts to vitamin A. They actually boast three times more beta-carotene than mature cilantro!
Vitamins E and B-complex: Cilantro MicroGreens also provide smaller amounts of vitamin E, another antioxidant, and various B vitamins that contribute to energy production and other essential functions.

Minerals:

Potassium: Helps maintain healthy blood pressure and heart function.
Copper: Plays a role in iron absorption, energy production, and immune function.
Manganese: Important for bone health, wound healing, and metabolism.
Iron: Essential for oxygen transport in the blood.
Calcium: Contributes to strong bones and teeth.

Other beneficial compounds:

Carotenoids: Cilantro MicroGreens are rich in carotenoids like lutein and zeaxanthin, which are particularly beneficial for eye health and may help protect against age-related macular degeneration.
Dietary fiber: While not a significant source, they do offer some dietary fiber for digestive health.

Health Benefits:

Improved eye health: The high levels of lutein and zeaxanthin may help protect against age-related vision problems.
Reduced risk of chronic diseases: Antioxidants like vitamin C, vitamin E, and carotenoids help protect cells from damage, potentially reducing the risk of heart disease, cancer, and other conditions.
Enhanced immune function: Vitamin C and other antioxidants support a healthy immune system.
Stronger bones: Vitamin K and calcium contribute to bone health.
Detoxification: Cilantro is known for its potential to help the body eliminate heavy metals, though more research is needed in this area.

How to enjoy them:

Salads
Tacos and other Mexican dishes
Soups and stews
Sandwiches and wraps
As a garnish for various dishes

taco with micro cilantro — Taco with cilantro MicroGreens

By incorporating cilantro MicroGreens into your diet, you can enjoy a flavorful and convenient way to boost your intake of essential vitamins, minerals, and antioxidants.

Kohlrabi MicroGreens

Kohlrabi microgreen growing in coconut coir pad — Kohlrabi MicroGreens

Kohlrabi MicroGreens are a nutritional gem, offering a concentrated source of essential vitamins, minerals, and beneficial plant compounds. Here’s a breakdown of their key nutritional components:

Vitamins:

Vitamin C: Kohlrabi MicroGreens are packed with vitamin C, an antioxidant that supports immune function, skin health, and iron absorption. Some sources suggest they can contain up to 100% of your daily Vitamin C needs in just one cup!
Vitamin A: Important for vision, immune function, and cell growth, these MicroGreens are rich in vitamin A, primarily in the form of beta-carotene.
Vitamin K: Essential for blood clotting and bone health, kohlrabi MicroGreens are an excellent source of vitamin K.
B Vitamins: They also contain various B vitamins, including B6, folate, and thiamin, which play important roles in energy production, brain function, and cell metabolism.

Minerals:

Potassium: Helps maintain healthy blood pressure and heart function.
Calcium: Crucial for strong bones and teeth.
Phosphorus: Important for bone health, energy production, and cell signaling.
Iron: Essential for oxygen transport in the blood.
Copper: Plays a role in iron absorption, energy production, and immune function.

Other beneficial compounds:

Antioxidants: Kohlrabi MicroGreens are rich in antioxidants, including glucosinolates, which may help protect against cell damage and reduce the risk of chronic diseases.
Fiber: Contributes to digestive health and helps you feel full.

Potential Health Benefits:

Reduced risk of chronic diseases: The antioxidants in kohlrabi MicroGreens may help protect against heart disease, cancer, and other chronic conditions.
Improved bone health: Vitamin K, calcium, and phosphorus contribute to strong bones.
Enhanced immune function: Vitamin C and other antioxidants support a healthy immune system.
Eye health: Vitamin A promotes good vision and may protect against age-related macular degeneration.
Brain health: Choline, found in kohlrabi, may support healthy brain function, including memory and cognitive function.

How to enjoy them:

Kohlrabi MicroGreens have a mild, slightly sweet flavor with a hint of radish. They’re delicious in:

Salads
Sandwiches and wraps
As a garnish for soups and other dishes
Blended into smoothies

Adding kohlrabi MicroGreens to your diet is a simple and delicious way to boost your intake of essential nutrients and potentially improve your overall health.

Leek MicroGreens

Leek MicroGreens, like their mature counterparts, are packed with a surprising amount of nutrients. They offer a mild onion flavor with a hint of sweetness, making them a versatile addition to various dishes. Here’s a breakdown of their nutritional value:

Vitamins:

Vitamin K: Leek MicroGreens are an excellent source of vitamin K, crucial for blood clotting and bone health.
Vitamin C: A potent antioxidant that supports immune function, skin health, and iron absorption, they provide a good dose of vitamin C.
Vitamin A: Important for vision, immune function, and cell growth, leek MicroGreens contain vitamin A, mainly in the form of beta-carotene, which your body converts to vitamin A.
Vitamin B6: Plays a vital role in brain development and function, as well as the production of red blood cells.
Folate: Essential for cell growth and development, especially during pregnancy.

Minerals:

Potassium: Helps maintain healthy blood pressure and heart function.
Manganese: Important for bone health, wound healing, and metabolism.
Magnesium: Involved in numerous bodily functions, including energy production, muscle and nerve function, blood sugar control, and blood pressure regulation.
Iron: Essential for oxygen transport in the blood.
Calcium: Contributes to strong bones and teeth.

Other beneficial compounds:

Antioxidants: Leek MicroGreens contain various antioxidants, including flavonoids and allicin, which may help protect against cell damage and reduce the risk of chronic diseases.
Fiber: Contributes to digestive health and helps you feel full.
Omega-3 fatty acids: While in small amounts, they provide some omega-3 fatty acids, which are beneficial for heart health and brain function.

Potential Health Benefits:

Reduced risk of chronic diseases: The antioxidants in leek MicroGreens may help protect against heart disease, cancer, and other chronic conditions.
Improved bone health: Vitamin K, calcium, and magnesium contribute to strong bones.
Enhanced immune function: Vitamin C and other antioxidants support a healthy immune system.
Heart health: Potassium, fiber, and omega-3 fatty acids may contribute to heart health by helping to lower blood pressure and cholesterol levels.
Detoxification: Allicin, a compound found in leeks, has been shown to have detoxifying properties.

How to enjoy them:

Leek MicroGreens have a delicate onion flavor with a subtle sweetness. They’re delicious in:

Salads
Sandwiches and wraps
Soups and stews
As a garnish for various dishes
Stir-fries and omelets

hamburger with leeks — Salmon Burger with Leek MicroGreens

By incorporating leek MicroGreens into your diet, you can enjoy a flavorful and convenient way to boost your intake of essential vitamins, minerals, and antioxidants.

Mustard Wasabi MicroGreens

Mustard Wasabi MicroGreens bring the heat, both in terms of flavor and nutrition! These tiny greens pack a powerful punch of wasabi-like spice and a wealth of health benefits. Here’s a look at their nutritional value:

Vitamins:

Vitamin K: Like many MicroGreens, mustard wasabi is an excellent source of vitamin K, essential for blood clotting and bone health.
Vitamin C: A potent antioxidant that supports immune function, skin health, and iron absorption, these MicroGreens offer a good dose of vitamin C.
Vitamin A: Important for vision, immune function, and cell growth, they contain vitamin A, mainly in the form of beta-carotene.
Vitamin E: Another powerful antioxidant that protects cells from damage.

Minerals:

Potassium: Helps maintain healthy blood pressure and heart function.
Calcium: Crucial for strong bones and teeth.
Phosphorus: Important for bone health, energy production, and cell signaling.
Iron: Essential for oxygen transport in the blood.
Manganese: Important for bone health, wound healing, and metabolism.
Zinc: Plays a role in immune function, cell growth, and wound healing.

Other beneficial compounds:

Glucosinolates: These sulfur-containing compounds give mustard greens their characteristic flavor and have been linked to various health benefits, including cancer prevention.
Isothiocyanates: Formed from glucosinolates when the plant is chewed or chopped, isothiocyanates have been shown to have anti-inflammatory and anti-cancer properties.
Fiber: Contributes to digestive health and helps you feel full.
Omega-3 fatty acids: While in small amounts, they provide some omega-3 fatty acids, beneficial for heart health and brain function.

Potential Health Benefits:

Reduced risk of chronic diseases: The high levels of antioxidants and glucosinolates in mustard wasabi MicroGreens may help protect against heart disease, cancer, and other chronic conditions.
Improved bone health: Vitamin K, calcium, and phosphorus contribute to strong bones.
Enhanced immune function: Vitamin C and other antioxidants support a healthy immune system.
Anti-inflammatory effects: Isothiocyanates may help reduce inflammation in the body.
Detoxification: Glucosinolates and isothiocyanates support the body’s natural detoxification processes.

How to enjoy them:

Mustard wasabi MicroGreens have a distinctive spicy, pungent flavor similar to wasabi. They’re delicious:

In salads, adding a zesty kick.
As a garnish for sushi, sandwiches, and wraps.
Blended into sauces and dips for extra flavor.
Added to stir-fries and other Asian-inspired dishes.

sushi & mustard wasabi — Sushi & Mustard Wasabi MicroGreens

By incorporating mustard wasabi MicroGreens into your diet, you can enjoy a flavorful and convenient way to boost your intake of essential nutrients and potentially improve your overall health.

Pea MicroGreens

Pea MicroGreens are a nutritional powerhouse, delivering a concentrated burst of vitamins, minerals, and antioxidants in every bite. Their mild, sweet flavor reminiscent of fresh peas makes them a delightful addition to various dishes. Here’s a closer look at their impressive nutritional profile:

Vitamins:

Vitamin C: Pea MicroGreens are loaded with vitamin C, an antioxidant vital for immune function, skin health, and iron absorption. They can contain up to seven times the vitamin C of blueberries!
Vitamin K: Essential for blood clotting and bone health, these MicroGreens are an excellent source of vitamin K.
Vitamin A: Important for vision, immune function, and cell growth, pea MicroGreens provide vitamin A in the form of beta-carotene.
Folate (Vitamin B9): Crucial for cell growth and development, especially during pregnancy, pea microgreens are a good source of folate.
B Vitamins: They also contain a variety of other B vitamins, including thiamin (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), and pyridoxine (B6), which play essential roles in energy production, brain function, and cell metabolism.

Minerals:

Iron: Essential for oxygen transport in the blood.
Potassium: Helps maintain healthy blood pressure and heart function.
Calcium: Crucial for strong bones and teeth.
Magnesium: Involved in numerous bodily functions, including energy production, muscle and nerve function, blood sugar control, and blood pressure regulation.
Phosphorus: Important for bone health, energy production, and cell signaling.
Zinc: Plays a role in immune function, cell growth, and wound healing.
Manganese: Important for bone health, wound healing, and metabolism.

Other beneficial compounds:

Protein: Pea MicroGreens are a surprisingly good source of plant-based protein, providing all eight essential amino acids.
Fiber: Contributes to digestive health and helps you feel full.
Antioxidants: They contain various antioxidants, including flavonoids and carotenoids, which may help protect against cell damage and reduce the risk of chronic diseases.

Potential Health Benefits:

Reduced risk of chronic diseases: The antioxidants in pea MicroGreens may help protect against heart disease, cancer, and other chronic conditions.
Improved bone health: Vitamin K, calcium, and magnesium contribute to strong bones.
Enhanced immune function: Vitamin C and other antioxidants support a healthy immune system.
Increased energy levels: B vitamins play a crucial role in energy production.
Improved heart health: Potassium, magnesium, and fiber contribute to heart health.

How to enjoy them:

Pea MicroGreens have a delicate, sweet flavor that resembles fresh peas. They’re delicious in:

Salads
Sandwiches and wraps
Soups and stews
As a garnish for various dishes
Stir-fries and omelets

cod with poached eggs and micro peas — Cod with Poached Eggs and Peas MicroGreens

By incorporating pea MicroGreens into your diet, you can enjoy a flavorful and convenient way to boost your intake of essential nutrients and potentially improve your overall health.