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Microgreens – Health Benefits, Nutrition, and Cultivation Tips

Microgreens- The Future of Food

With more than half of us living in cities, microgreens offer a smart solution for growing food close to home. Microgreens aren’t merely tiny – they’re abundant with vital nutrients, providing a delightful and wholesome method to sustain our ever-growing global family.

Microgreens offer a promising future globally, addressing food needs sustainably. With their quick growth, high nutrition, and adaptability, microgreens are poised to play a crucial role in ensuring worldwide food security.

This article highlights the short growth cycle, easy cultivation, and health benefits of Microgreens. And highlight their importance in creating a sustainable way to produce food as the world’s population keeps growing.

Benefits Of Microgreens With Its Health Benefits

Benefits of Microgreens

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Microgreens are loaded with a lot of nutritional benefits like vitamin C and minerals like zinc and magnesium. They help you get the necessary nutritional punch and can be grown in small spaces as well. In this section below, you can learn more about Microgreens benefits below.

  1. Nutrient Powerhouse: Microgreens might be small, but they’re loaded with essential nutrients like vitamins (A, C, K) and minerals (iron, calcium, and magnesium).
  2. Easy To Grow: It can be easily grown in small spaces. You can grow them on a windowsill or balcony for a vibrant, urban garden without the need for a big backyard!
  3. Short Production Cycle: Microgreens have a fast growth cycle with minimal fertiliser input. They are ready to harvest in just 7 to 21 days. 
  4. Colorful, Flavorful Delights: These tiny greens are not just about health – they’re a feast for the eyes and taste buds. Add them to your meals, and suddenly, salads, soups, and sandwiches become bursts of colour and flavour.
  5. Microgreens in Food-Scarce Areas: Microgreens allow people to grow fresh and nutritious vegetables in places where it’s hard to find fresh food, such as areas without nearby grocery stores.
  6. Cancer Risk Reduction:  A diet enriched with microgreens has demonstrated a reduction in the risk of cancer, emphasising their potential in preventive health measures. 
  7. Eye Health Defense: Most microgreens have a wealth of beta-carotene, actively contributing to the prevention of eye diseases.
  8. Lower the risk of heart disease: Eating red cabbage microgreens might make your heart healthier. Research suggests that these tiny greens when added to a fatty diet, can help lower body weight.
  9. Help manage Type 2 diabetes: Broccoli and fenugreek microgreens show potential in managing blood sugar. They improve insulin resistance and aid sugar transfer. 

Nutritional Facts Of Microgreens:

Microgreen Type Key Nutrients Health Benefits
Broccoli Microgreens Vitamin C, K, Folate Supports immunity and bone health
Sunflower Microgreens Vitamin E, B6, Zinc Promotes skin and immune wellness
Arugula Microgreens Calcium, Iron, Magnesium Aids in bone health and energy
Beetroot Microgreens Fiber, Vitamin C, Iron Boosts digestion and iron levels

How To Grow Microgreens At Home  – Microgreen Farming 

Growing Microgreens

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Growing microgreens at home is a simple and rewarding process that requires minimal supplies. Follow these easy steps to grow your microgreens:

Step 1: Choose Your Seeds

Select high-quality, non-treated microgreen seeds. Select from a huge range of options like sunflower, radish, broccoli, or spinach, based on your preference.

Step 2: Prepare a Container

Pick a wide, shallow container with a depth of 2-4 inches. Ensure there’s proper drainage to avoid waterlogging. Fill the container with light potting soil, keeping it loose and not too compact.

Step 3: Pre-Water the Soil

Water the soil 10-12 hours before planting. This ensures the soil is adequately moist when you sow the seeds. 

Step 4: Sow the Seeds

Sprinkle the seeds evenly and densely over the soil surface. Cover it with a thin layer of soil or use a lid and a dark cloth for the blackout period of 2-3 days, which stimulates germination.

Step 5: Monitor and Water

Keep an eye on the moisture level. Water only when the soil feels dry. If needed, water from the sides to prevent wetting the leaves and potential fungal issues.

Step 6: Provide Light

Once the seeds germinate, expose them to direct sunlight. You have to water only if the soil feels dry to the touch.

Step 7: Harvest

Most microgreens will be ready to harvest in 7 to 10 days when they reach a height of 2-3 inches. Snip them with sharp scissors or gardening shears about ½ inch above the soil surface. Remember, the roots are not edible.

Step 8: Enjoy

Wash the harvested microgreens thoroughly and incorporate them generously into your meals for a burst of flavour and nutrition.

5 Additional Tips for Growing Microgreens at Home

As you have already read about what microgreens are, their benefits, and how to grow them at home, now it’s time to learn more about the additional tips that would help you with microgreen farming.

  1. Indoor Growing: Microgreens can thrive indoors, even with limited light. Place them near a window to benefit from natural sunlight.
  2. Climate Impact: In colder climates, microgreens may take up to 2 weeks to grow, while warmer climates can yield harvest-ready microgreens in 5-to 7 days.
  3. Development Stage: Distinguish microgreens from sprouts by the presence of visible leaves and enhanced flavour in microgreens. They are harvested at a more advanced stage.
  4. Nutrient-Rich Broccoli: Broccoli microgreens are among the healthiest, boasting high nutrient content. Consider incorporating them into your microgreen selection for added health benefits.
  5. Microgreens Kit: For added convenience, explore the use of a Microgreens Kit. These kits often provide everything you need, simplifying the growing process and ensuring a successful harvest.

Types Of Microgreens – All you need to know

Types of Microgreens

We have listed the top 9 types of Microgreens with their usage and benefits. A few types of Microgreens are sunflower, beetroot, radish and many more. Read here to learn more!

  • Sunflower Microgreens:

Known for their nutty flavour, sunflower microgreens are easy to grow in small containers like milk cartons. Harvested within two weeks, they add crunch to salads, soups, and shakes.

  • Radish Microgreens:

Ideal for beginners, radish microgreens bring a spicy kick to dishes. Ready in about ten days, they are rich in Manganese, Vitamin B3 (Niacin), B6, C, and Folate, offering both flavor and nutrition.

  • Pak Choi Microgreens:

With a mild taste, Pak Choi microgreens are perfect for salads and soups. Harvest every ten days, and enjoy the benefits of Vitamins C, K, and E, beta-carotene, and iron.

  • Broccoli Microgreens:

Harvested in 6-10 days, broccoli microgreens surprised with their earthy taste, adding protein (35%), Vitamins A, C, iron, and calcium to your diet.

  • Cabbage Microgreens:

You can grow cabbages as microgreens at home for a nutrient-rich garnish. When they are ready to harvest and when leaves open, they offer a dose of Vitamin C, E, beta-carotene, and antioxidants.

  • Spinach Microgreens:

You can easily grow spinach at home. Spinach microgreens add flavour, colour, and a nutritional boost to salads, soups, and sandwiches.  As an extra added advantage, they are loaded with nutrients, they surpass mature spinach in Vitamin A, C, K1, Folic Acid, Iron, and Calcium.

  • Beetroot Microgreens:

With vibrant hues, beetroot microgreens take a bit longer to harvest but are worth the wait. Offering a sweet and earthy flavour, they provide Vitamins A, B, C, E, K, iron, calcium, protein, magnesium, potassium, and copper.

  • Corn Microgreens:

Grow corn microgreens for a quick infusion of sweet flavours.  Ready in a short period, they boost the immune system and enhance bone health. Choose between golden yellow or dark green varieties based on light exposure.

Sustainable Urban Farming with Microgreens

Urban Farming with microgreens is like having a mini garden in the city that’s not only quick but also good for the environment. Microgreens grow really fast, so you can harvest them sooner, making the whole process speedy and eco-friendly.

These tiny greens can be grown in different ways, like in water or even without soil, making them perfect for city living where space might be limited. Scientists are also testing new things, like special gels that help microgreens grow better. These gels can hold a lot of water, meaning we can use less water to grow more greens.

Now, why is this good for cities? Well, first, it means you can get fresh veggies right from your local area. That’s cool because it’s good for you, and it also helps local farmers. Even if the farming space is small, like on a rooftop or in an old building, it gives more chances for local farmers to grow food.

Also, because these greens don’t have to travel far after they’re harvested, it help the environment by reducing pollution from transporting food. So, it’s like having a little farm in the city that’s quick, easy, and good for everyone.

Microgreens in Space: A Cosmic Food Source

Even in space, they prove to be superheroes of nutrition! NASA and the European Space Agency believe that these tiny greens could be the answer to providing astronauts with fresh and essential nutrients during long space missions.

Picture this: microgreens growing on a spacecraft, offering a quick and efficient way to supply astronauts with minerals, vitamins, and antioxidants. In fact, experts suggest having microgreen production kits with seeds ready to go, stored on board. This way, they can be grown on demand, ensuring a fresh and nutritious supply during the mission.

But it doesn’t stop there. Microgreens also step in as emergency food sources during crises back on Earth. Imagine distributing these kits to communities in need, offering a rapid and nutrient-rich solution. So, whether it’s in the vastness of space or in times of trouble on our home planet, microgreens are proving to be a reliable source of goodness.

Microgreens: A Green Revolution for Tomorrow’s Food

Microgreens are super easy to grow, even in cities or spaces, offering fresh and nutritious food. From reducing the risk of diseases to helping with city farming, these little greens are changing the way we think about food. Whether they’re growing on your windowsill or aboard a spacecraft, microgreens are showing us that good things come in small packages. 

Microgreens play a massive role in our food planning and future growth. It emphasises sustainable farming, making our planet healthier. Microgreens Business In India is also expanding. Big groups like the USDA and UConn Extension are helping local farmers join the fun. Together, they’re growing microgreens that are not just yummy but also super good for us.


Q1. What are the benefits of eating microgreens?

Ans: Microgreens enhance nutrient intake, support immunity, and provide antioxidants. Adding them to dishes enhances flavour and contributes to overall well-being.

Q2. What is microgreen cultivation?

Ans: Microgreens grow in soil or soil-like texture such as peat moss. Microgreens are grown from seeds and harvested at the seedling stage. They feature their seed leaves before true leaves develop. 

Q3. What plants are microgreens?

Ans: Microgreens include nutrient packed plants such as broccoli, radish, basil, cabbage, spinach, cilantro, amaranth, and arugula.

Q4. What nutrients do microgreens need?

Ans: Microgreens benefit from essential nutrients provided by fertilisers like Azomite or FloraGro. The application methods for water-soluble trace mineral fertilisers vary, but they support the growth of seedlings, including microgreens.

Q5. Why are microgreens so expensive?

Ans: Microgreens are expensive because of their labour-intensive cultivation. They require careful attention to hydration, nutrition, and lighting, which contributes to higher prices compared to full-size vegetables in stores.

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