Microgreens have been rising in popularity since the 1980’s, when California chefs began adding them to dishes, and wheatgrass smoothies became popular. The market value of microgreens is expected to be $3.4 billion by 2030, with North America leading the market. The increasing demand for organic foods, health consciousness of consumers, and growing trend of plant-based diets are some of the factors driving this growth.  

Microgreens are available in restaurants, farmers markets, and several large chain grocery stores. Microgreens can be grown in a variety of locations-including outdoors, in greenhouses, or on a sunny windowsill. 

Besides human culinary consumption, the cosmetic industry also drives the use of microgreens.  Vitamin and nutrient-dense microgreens are processed into oils and ingredients for skin care products, shampoos, and conditioners. 

What are Microgreens?

Microgreens are a type of plant that falls between a sprout and a baby green. Microgreens are similar to baby greens in that only their stems and leaves are edible. They are smaller in size, however, and can be sold before being harvested. Plants can be bought whole and cut at home, keeping them alive until needed for a recipe, salad, sandwich, or included in a meal. Microgreens are usually harvested 7 to 21 days after germination, once the plant’s first true leaves have emerged. 

The most popular varieties are produced using seeds from pea shoots, sunflower greens, broccoli, kale, radish, and arugula. Grains such as rice, oats, wheat, corn, and barley, as well as legumes, like chickpeas and lentils, are also sometimes grown into microgreens.  

Microgreens vary in taste from neutral to spicy, slightly sour or bitter, depending on the variety: 

Pea shoots-mild and sweet 

Sunflower greens-nutty 

Radish-spicy and peppery 

Arugula-peppery and pungent 

Broccoli-slightly bitter 

Wheatgrass-sweet and bitter 

Nutrition

Microgreens contain higher nutrient levels than more mature vegetables, so they pack a nutritional punch. Once they grow from a sprout, sunlight increases the nutritional value. 

Both sprouts and microgreens tend to have higher nutritional content of potassium, iron, zinc, magnesium, copper, calcium, vitamin C, and vitamin A. They also contain antioxidants such as polyphenols, beta-carotene, lutein, and zeaxanthin. Antioxidants are linked to lower risk of heart disease, Alzheimer’s disease, diabetes, and some cancers. Recent research reports that nutrient levels in microgreens can be up to 2.5–9 times higher and antioxidant levels up to 40 times higher than mature greens. 

Food safety

Eating microgreens is generally considered safe; however, there is a possible risk of food poisoning, but the potential for bacterial growth is much less in microgreens than in sprouts.  To avoid problems: 

• Always buy seeds from reputable companies to guard against soil-borne contamination from pathogens such as E. Coli, Listeria, or Salmonella; 

• Rinse seeds to increase food safety; 

• Check the soil. Avoid microbes, bacteria, fungi, and other harmful soil additives that can cause mold to grow; 

• Remove seed hulls (like sunflower seeds) once the microgreens grow; 

• Like any raw vegetable, rinse microgreens before eating; 

• Once grown, use microgreens right away or store them properly in a refrigerator for between five and seven days (microgreens are perishable and have a short shelf life). 

Growing your own

Microgreens are easy to grow and can be grown year-round. What is needed: 

• Good quality seeds; 

• Good growing medium such as a container filled with potting soil or compost. A single use growing mat designed for growing microgreens could also be used; 

• Good lighting–either sunlight or ultraviolet light–preferably 12-16 hours per day. 

Follow these steps: 

• Fill your container with soil. Don’t over-compress it and water lightly; 

• Sprinkle the seed of choice on top of the soil as evenly as possible; 

• Lightly mist the seeds with water and cover the container with a plastic lid; 

• Check the tray daily and water by misting, as needed to keep the seeds moist; 

• A couple of days after the seeds germinate, remove the plastic lid to expose them to light; 

• Water once a day while the microgreens grow and color; 

• After 7-10 days, the microgreens should be ready to harvest; 

• Properly storing microgreens can keep them fresh for 5-7 days (in the refrigerator); 

• Once you harvest the microgreens, compost the soil and roots as they will not regrow. Wash the container, use clean seedling mix and start again. 

Ways to add microgreens to the diet 

Microgreens can be added to a variety of dishes, such as salads, wraps, and sandwiches. They can be blended into smoothies or juices; wheatgrass juice is popular. They can also be used as a garnish on pizzas, soups, omelets, curries, and other dishes. In restaurants, chefs add microgreens to their dishes to add flavor, texture, and visual appeal. 

Summary

Microgreens are becoming more popular because they are easy to grow, provide flavor to dishes, and are packed with nutrients. Experiment with different types of microgreens to find a flavor that’s appealing. Microgreens are a budget-friendly and fun way to increase vitamins, minerals, and antioxidants to improve health. 

Resources

Microgreens Trends 2023-2030: Market Analysis & Growth Forecast 

Microgreens: Health Benefits, Nutrition and How to Grow Them 

Ebert A.W., Sprouts and Microgreens-Novel Food Sources for Healthy Diets. Plants (Basel). 2022 Feb 21;11(4):571. doi: 10.3390/plants11040571. PMID: 35214902; PMCID: PMC8877763. 

Microbial Hazards of Microgreens Production, Indoor Farming | Food Safety 

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