Microgreens: Health Benefits and Nutrition

Facts
Turns out microgreens are not just a plain good-for-you food or a healthy garnish on salads and soups.
Scientific research now proves that these tiny seedlings harvested and eaten when they are just a few
inches tall are a real superfood packed with antioxidants and other health-promoting
nutrients. HealWithFood.org combed through recently published scientific research as well as some
older studies to uncover nutrition facts for these young edible seedlings harvested at the cotyledon
leaf stage, and is happy to provide you with this overview of the nutritional value and health benefits
of microgreens.

Nutrition Fact 1: Microgreens Provide More Nutrition Than Mature

Leaves

A 2010 study published in the Journal of American Society for Horticultural Science reported
that young lettuce seedlings, harvested 7 days after germination, had the highest
antioxidant capacity as well as the highest concentrations of health-promoting phenolic compounds,
compared with their more mature conterparts.

A few years later, a team of scientists from the University of Maryland and the U.S. Department of
Agriculture analyzed the nutrient composition of 25 commercially available microgreen varieties. They
discovered that in general microgreen cotyledon leaves had considerably higher nutritional
densities than their mature counterparts (cotyledon leaves refer to the embryonic first leaves of a
seedling). This large-scale microgreen study was published in the August 2012 issue of the Journal of
Agricultural and Food Chemistry.

Nutrition Fact 2: Vitamin C is Abundant in Microgreens

Young edible seedlings are a superb source of vitamin C, an antioxidant that helps protect your body
from the harmful effects of free radicals. The 2012 study on microgreens reported that even the
microgreen sample that had the lowest levels of vitamin C contained a whopping 20
milligrams of vitamin C per 100 grams that's almost twice the amount of vitamin C found in
tomatoes! Red cabbage microgreens had the highest levels of vitamin C among the tested varieties,
with a 100-gram portion providing 147 milligrams or 245% of the daily value of this vital nutrient.
For comparison, an equal-sized serving of mature raw red cabbage contains 57 milligrams of vitamin C
according to data provided by the U.S. Department of Agriculture.

Nutrition Fact 3: Many Microgreens Are Loaded With Beta-Carotene

Carotenoids, such as beta-carotene, are thought to reduce the risk of disease, particularly certain
types of cancer and eye disease. Carrots are famous for being rich in beta-carotene, but turns out that
many microgreens are also a good source of this important nutrient. In fact, some microgreens
appear to contain even more beta-carotene than carrots: 12 milligrams per 100 grams
compared with 8 milligrams in boiled carrots, according to the 2012 study. The researchers who
analyzed the beta-carotene content of microgreens found that these super-nutritious greens also
provide other carotenoids such as lutein and zeaxanthin.

When we think of foods that are high in beta-carotene, we typically think of carrots. But are there also
many other good dietary sources of this vital nutrient. In fact, when it comes to whole foods that are
rich in beta-carotene, carrots are actually not even in the Top 3: weight for weight, sweet potatoes,
grape leaves and some microgreens beat carrots in terms of beta-carotene content. To learn more
about these top sources of beta-carotene, as well as other vegetables, herbs and fruits that contain
significant amounts of this powerful carotenoid, keep reading.

Note: Unless otherwise noted, any references to the amounts of nutrients in the below-listed foods are
based on data obtained from the USDA Nutrient Database for Standard Reference (Release 27).

10 Top-Notch Dietary Sources of Beta-Carotene

1. Sweet Potatoes

Up to 226 mcg of beta-carotene per 1 g

If you expected to see carrots top this list of the best dietary sources of beta-carotene, get ready for a
surprise: sweet potatoes beat carrots in terms of beta-carotene content! That is, as long as you go for
the variety with dark orange flesh. In a study published in the journal Food Chemistry, sweet potatoes
with intense orange flesh were found to contain up to 226 micrograms of beta-carotene per one gram
(on a fresh weight basis). In varieties with lighter orange flesh, however, the amount of beta-carotene
was significantly lower, ranging from 11.8 mcg/g to 29.8 mcg/g.

2. Grape Leaves

161 mcg of beta-carotene per 1 g

Did you know that grape leaves are both edible nutritious? That's right. Whether freshly plucked from
grapevines or canned, grape leaves can supply your body with a wide range of nutrients, including
beta-carotene. According to USDA data, eating 100 grams (3.5 ounces) of raw grape leaves will
provide you with a whopping 16.1 milligrams of beta-carotene.

3. Microgreens

Up to 121 mcg of beta-carotene per 1 g

In recent years, microgreens the young seedlings of vegetables and herbs that are harvested and
eaten when they are just a few inches tall have become popular among chefs and foodies because
they make an attractive garnish on salads and soups. But these miniature greens are not just pretty,
they are also loaded with nutrients such as beta-carotene. In fact, some microgreens such as red
sorrel, cilantro, red cabbage, green basil, garnet amaranth and wasabi microgreens have been
shown to contain even more beta-carotene than raw carrots. To learn more, check out the article on
the beta-carotene content of microgreens.
4. Carrots

83 mcg of beta-carotene per 1 g

Carrots are one of the most famous whole food sources of beta-carotene, and indeed, they do contain
a lot of this vital nutrient. A 100-gram serving (about 3.5 ounces) of raw carrots, for example,
provides about 8285 micrograms of beta-carotene. To improve the bioavailability of beta-carotene
from carrots, consider cooking the vegetables. A study that appeared in the December 2003 issue of
the European Journal of Nutrition found that people absorbed significantly more beta-carotene from
meals that contained cooked, pureed carrots than from meals that contained raw chopped carrots. In
another study, published in the May 1998 issue of The Journal of Nutrition, women who ate cooked
carrots absorbed three times as much beta-carotene as women who ate the vegetables raw.

5. Moringa Leaves

About 67 mcg per 1 gram (or even more)

For those who are not familiar with the fourth food on our list of the best dietary sources of beta-
carotene, moringa is a nutrient-packed superfood that has been used in Ayurveda, the traditional
Indian system of medicine, for centuries. In Western countries, it is today available at many health
food stores in the form freeze-dried moringa leaf powder. In addition to containing tons of iron,
vitamin C, potassium, calcium and protein, moringa is also high in carotenoids such as beta-carotene.
In fact, some people have even claimed that moringa leaves contain more beta-carotene than carrots;
however, more conservative estimates suggest that the beta-carotene content of moringa is
somewhere around 6700 micrograms per 1 gram of fresh moringa leaves.

6. Kale

59 mcg per 1 gram

In kale, the orange plant pigment we know as beta-carotene is masked by the presence of the green
chlorophyll, so it may come as a surprise that also this green super food contains a lot of beta-
carotene. Just 100 grams of raw kale delivers a whopping 5.9 milligrams of beta-carotene, which
corresponds to about 70% of the amount of beta-carotene found in a 100-gram serving of raw carrots
(for details, check out the in-depth article on the beta-carotene content of kale). When fresh kale is
out of season, look for organic kale powder in health food stores. When kale leaves are dried and
made into powder, the water content of the leaves is drastically reduced, which makes kale powder an
extremely concentrated source nutrients like beta-carotene.

7. Dandelion Greens

59 mcg per 1 gram

Not all foods that are high in beta-carotene can be found in your local supermarket or health food
store. Dandelion greens, for example, are a prime example of a nutritious, carotenoid-rich food that
you won't be able to find in grocery stores (and yes, dandelion greens are edible, provided you pick
them from places that haven't been sprayed with chemicals!). A 100-gram serving of raw dandelion
leaves contains about 5.9 milligrams of beta-carotene, which makes them as good a source of beta-
carotene as kale. To learn more, check out the in-depth article on the carotenoid content of dandelion
greens.
8. Spinach

56 mcg per 1 gram

A 100-gram serving of raw spinach provides roughly 5.6 milligrams of beta-carotene. To help your
body absorb a good share of that amount, consider mincing or liquefying your spinach leaves. A study
published in the February 1999 issue of The Journal of Nutrition found that the beta-carotene in
spinach is more bioavailable if the spinach is minced or liquefied before consumption. Now that sounds
like a pretty good reason to get one of those masticating juicers designed for leafy greens, or to add
some fresh baby spinach into the blender next time you are making a smoothie!

9. Romaine Lettuce

52 mcg per 1 gram

Skip bland and nutrient-poor lettuces like iceberg in favor of healthier lettuce varieties, like romaine.
Romaine is loaded with a wide range of nutrients, including beta-carotene, vitamin K, folate and
vitamin C. To reap the nutritional and health benefits of romaine, use it in salads, or incorporate it into
green smoothies. Thanks to its sturdy leaves, romaine can also be used in stir-fries just be careful
not to overcook it (a few minutes in a flat-bottomed wok is enough).

10. Fresh Parsley

51 mcg per 1 gram

When it comes to herbs that pack a beta-carotene punch, it is hard to beat parsley. Hundred grams of
fresh parsley contains about 5.1 milligrams of beta-carotene, which is more than half of the beta-
carotene in 100 grams of carrots. However, most recipes that use parsley only call for a small amount
of this leafy herb, so you'll definitely want to keep eating other beta-carotene rich foods as well to get
your daily dose of carotenoids.

Other Vegetables and Fruits Rich in Beta-Carotene

The above-listed vegetables and herbs may top the list of the best whole food sources of beta-
carotene, but there are also a number of other vegetables and some fruits that contain significant
amounts of beta-carotene and that you should consider incorporating into your diet. Mustard greens,
turnip greens and collards, for example, provide tons of beta-carotene, as do garden cress, apricots
and cantaloupe melons.

Nutrition Fact 4: Microgreens Are a Good Source of Vitamin E

Back in 1967, a team of scientists from Yale University showed that young pea seedlings grown in light
contain significant levels of tocopherol (vitamin E). Similarly, the researchers responsible for the 2012
microgreen study found substantial amounts of tocopherols in the tested greens. The amount of
alpha-tocopherol and gamma-tocopherol combined ranged from 7.9 to 126.8 milligrams per
100 grams, with green daikon radish microgreens scoring the highest value in this analysis. For
adults, the recommended daily allowance for vitamin E is 15 milligrams of alpha-tocopherol, meaning
that eating just a small amount of daikon radish microgreens would cover your daily requirement for
this important antioxidant vitamin.

Nutrition Fact 5: Greens Even if Small in Size Contain Vitamin K

The Yale study on pea microgreens or young pea seedlings as they were called back then also
discovered that the seedlings started to produce large amounts of vitamin K when they were exposed
to light. But that's hardly big news. Vitamin K functions as an electron acceptor when chlorophyll
abundant in all green plants including microgreens absorbs sunlight to produce carbohydrates and
oxygen during photosynthesis. Vitamin K also offers health benefits for humans by promoting normal
blood clotting and preventing excessive bruising. Vitamin K also plays an important role in maintaining
strong and healthy bones.

The 2012 microgreen study analyzed the levels of phylloquinone (the type of vitamin K produced by
plants) in different micro-sized greens, and found the highest levels of vitamin K in amaranth
microgreens (Red Garnet variety). The researchers observed marked differences in vitamin K
concentration between different microgreens, with the values ranging from 0.6 to 4.1 micrograms per
gram.