Microgreens Benefits: What They Offer (and Their Disadvantages)
Microgreens get called a superfood a lot. The truth is more useful than the hype: they are a concentrated, flavourful way to add more plant variety to the food you already eat. Here are the real benefits of microgreens, and their disadvantages, so you can decide if they suit you.
What are microgreens?
Microgreens are young vegetable and herb plants harvested a week or two after sprouting, once the first leaves open. They are cut above the soil, so you eat the stem and leaves, not the seed or root. Radish, mustard, broccoli, methi, pea shoots and sunflower are some of the most common.
Benefits of microgreens
1. Concentrated nutrients in a small serving
A widely cited 2012 USDA study analysed 25 varieties of microgreens and found that many contained higher concentrations of certain vitamins and carotenoids than the mature leaves of the same plants. Levels varied a lot by variety, so no single microgreen is “the best”. That is one reason to eat a mix.
2. Different varieties, different nutrients
Brassica microgreens such as broccoli, radish and mustard contain glucosinolates, the plant compounds broccoli is known for. Pea shoots bring vitamins C and K and folate, and methi microgreens bring iron and calcium. Variety matters more than any one “superfood”.
3. Easy to eat every day
No peeling, chopping or cooking. A handful goes on dal, paratha, poha, sandwiches or salads in seconds. Our microgreens recipes show how they fit into everyday Indian meals.
4. Big flavour, so you use less salt and sauce
Peppery radish, sharp mustard and nutty sunflower add flavour on their own, which makes simple food more interesting without extra dressing.
5. Eaten raw, so nothing is lost to cooking
Some vitamins, like vitamin C, break down with heat. Because microgreens are usually eaten raw or added at the end, you get them as they are.
Disadvantages of microgreens
- Cost per gram: they cost more than mature greens, because they take space and care to grow and are harvested young. You use small amounts, though; a 50 g pack lasts several meals.
- Short shelf life: they are delicate. Keep them refrigerated and use within 4 to 5 days of delivery.
- Small quantities: they add to a healthy diet but don’t replace regular vegetables. Think of them as a boost, not a meal.
- Raw-food safety: like any raw produce, they should be grown and handled cleanly. Buy from a grower you trust, keep them cold, and rinse just before eating.
- Vitamin K: many greens are rich in vitamin K. If you take blood thinners such as warfarin, keep your intake of leafy greens consistent and check with your doctor.
Are microgreens safe?
Microgreens are generally considered lower-risk than sprouts, because they grow in air and light and are cut above the growing medium rather than eaten whole with the seed. Read more in microgreens vs sprouts.
How much should you eat?
There is no official serving size. A handful (around 10 to 20 g) on a meal is a practical amount, and eating a few different varieties through the week gives you more variety than a large amount of one.
Try them fresh: Veda grows microgreens in small batches in Bengaluru and delivers them freshly harvested. See microgreens prices or start a Weekly Greens Box for a different mix every week. Or buy microgreens online and get them delivered.