Microgreens have become a buzzword in the food industry. They are highly nutritious and easy to grow at home. But are they too good to be true?
It’s a new day, and social media is once again telling us what to eat. This time, it’s all about microgreens. It is being said that these tiny plants are up to nine times more nutritious than regular greens. And it’s not just about eating them — Instagram is flooded with videos of people growing them at home, taking their kitchen garden to the next level.
But are microgreens really that healthy, or do they come with some red flags? Before deciding if you should add microgreens to your diet or not, first, understand…
What microgreens really are
“Microgreens are tiny edible green leafy vegetables harvested soon after the initial true leaves appear, usually within a couple of weeks after germination,” Edwina Raj, head of services, clinical nutrition and dietetics, Aster CMI Hospital, Bengaluru, tells India Today.
She mentions that microgreens are grown from different plants, such as vegetables, grains, and herbs. They possess an intense flavour and a robust taste, with bright colour, enriched with phytochemicals, vitamins, minerals, and bioactive compounds.
The most popular microgreens are fenugreek leaves, mustard, tulsi, beets, cabbage, and amaranth. Additionally, grains like chickpeas, beans, barley, chia seeds, rice, wheat, and corn can also produce microgreens.
Dr Shabana Parveen, clinical nutritionist, Artemis Hospitals, Gurugram, agrees that microgreens are small but packed with flavour and nutrients, which is why they are popular in healthy diets and gourmet cooking.
Microgreens are not sprouts
Pavithra N Raj, chief dietician, Manipal Hospital, Yeshwanthpur, explains that microgreens are young seedlings of edible vegetables, grains, and herbs. “They are a type of plant that falls between a sprout and a baby green,” she adds.
The expert details that while microgreens are grown in soil or hydroponic medium with access to light, sprouts are grown in water or a humid environment without soil. Further, only stems and leaves are harvested when it comes to microgreens, and the seed portion is generally left behind. But with sprouts, the entire seed and seedling are eaten.
These tiny plants are also very different from regular greens, as they are immature plants that grow faster compared to green leafy vegetables, which are mature plants that generally take more time to cook.
“They are softer and have stronger flavours because they are picked early. Microgreens usually have more vitamins, minerals, and antioxidants than their full-grown counterparts. Also, unlike regular greens, which are used in large amounts, they are usually used in smaller amounts — more like a garnish or topping,” adds Dr Parveen.
Let’s talk nutrition
According to Edwina Raj, microgreens are considered to be highly nutritious, 30–40 times more than a matured plant.
“They are packed with phytonutrients, antioxidants such as carotenoids and phenols, vitamins (A, C, E), and minerals (copper, magnesium, and zinc). Microgreens are known for their anti-inflammatory, anti-bacterial, and anti-hyperglycemic properties,” she adds.
To this, Dr Parveen adds that because microgreens are so rich in vitamins and minerals, they make a great addition to any diet, especially for people who want to get more micronutrients without eating a lot.
The doctor states that these tiny plants support heart health, boost immunity, and lower the risk of chronic diseases. Not just this, but microgreens have a lot of polyphenols, which may lower the risk of cancer.
“They are good for your skin as well because they are filled with vitamins C and E. Microgreens are also great for keeping your weight in check because they are low in calories and high in nutrients,” Dr Parveen tells us.
Additionally, Pavithra N Raj shares that microgreens are a good source of dietary fibre, which is essential for healthy digestion, promoting regular bowel movements, and preventing constipation. They also help in detoxification, which may support liver function and detox pathways.
Know the risks
While microgreens can be easily grown with limited space and resources, their consumption involves health risks if affected by fungal or bacterial growth. They are highly susceptible to spoilage; hence, storing them becomes a task.
However, as per Dr Parveen, “Microgreens are safer than sprouts, because they are grown in soil or clean material, and only the leaves are eaten, not the roots.”
Additionally, those who are allergic to plants should also check what kind of microgreens they are eating to make sure they don’t have a reaction.
To the plate
Pavithra N Raj feels that microgreens are easy to add to your daily diet as they are versatile and flavourful. They can be added to salads, sandwiches, soups, or used as a garnish on various dishes.
For those who are desi at heart, microgreens can be a good filling for stuffed parathas and can also be used in chutneys. But you have to make sure that they are cleaned thoroughly before using them.
“Not just salads and sandwiches, microgreens can also be a part of your daily smoothies. They are great toppings for pizza, omelettes, pasta, rice bowls, and other foods. It’s best to add them fresh and uncooked because they are fragile and full of nutrients,” mentions Dr Parveen.
A little addition to the kitchen garden
Growing microgreens at home can be a good option as it is simple, affordable, and gives you access to fresh, chemical-free, highly nutritious greens all year round. These tiny plants grow in just 7–21 days with minimal tools and space. Apart from enhancing your gardening skills, it is also cost-effective.
You can grow microgreens on a windowsill, balcony, or kitchen counter with just a few things, like shallow trays, clean soil, and seeds.
Simply start by filling a shallow container with potting soil or cocopeat, then sprinkle seeds like mustard, fenugreek, moong, or sunflower evenly on top. Gently press them into the soil and mist with water using a spray bottle to keep the surface moist.
