If there’s one lesson the university imparted to me, it’s the critical importance of accurate data representation. It’s essential not to misinterpret data, overstate assumptions, or present personal views as hard facts. This approach guides my discussion on the nutritional benefits of microgreens, ensuring I only share information backed by scientific studies.

I’m keen to have my own microgreens analysed one day, to gain precise insights into their nutrient composition. Until then, I lean on existing research for reliable data. A notable study, titled “Assessment of Vitamin and Carotenoid Concentrations of Emerging Food Products: Edible Microgreens”, examined 25 different microgreen varieties. It measured their content of ascorbic acid (Vitamin C), carotenoids (Vitamin A), phylloquinone (Vitamin K1), and tocopherols (Vitamin E).

Out of these, I regularly cultivate three varieties. Interestingly, the study revealed that microgreens possess higher concentrations of these nutrients compared to their mature forms, as recorded in the USDA National Nutrient Database.

Taking Red Cabbage, for instance, it excelled in the study, ranking in the top five for all tested vitamins except Vitamin E. Regarding Vitamin K1, typically abundant in dark green veggies, it plays a crucial role in blood clotting and possibly calcium utilisation. Being fat-soluble, it’s stored in the body for future use. Red Cabbage microgreens showed a remarkable 2.8 micrograms of Vitamin K per gram, significantly higher than the 0.4 micrograms in mature cabbage. Mizuna and Rocket also showed enhanced Vitamin K levels compared to their mature versions. It’s noteworthy that mature Kale and Spinach still surpass microgreens in Vitamin K content, as per this study.

Vitamin C, an essential nutrient and antioxidant, is abundant in Red Cabbage microgreens, boasting 147 milligrams per 100g – a stark contrast to its mature counterpart. Mizuna and Rocket also exhibited higher Vitamin C levels than their mature forms.

As for Vitamin A, the study assessed carotenoids like b-carotene, violaxanthin, and lutein/zeaxanthin. Red Cabbage microgreens showed impressive levels of these carotenoids, significantly surpassing those found in mature Red Cabbage. Rocket and Mizuna microgreens followed suit, demonstrating enhanced Vitamin A content.

Regarding Vitamin E, known for combating oxidative damage, Red Cabbage microgreens were found to have exceptionally high levels of tocopherols, the compounds known as Vitamin E. The study’s findings suggest that microgreens could contain up to 40 times the Vitamin E content of their mature versions, with Mizuna and Rocket also showing substantial tocopherol content.

In summary, this study indicates that microgreens generally have a higher vitamin content than their mature versions. I’ve shared data for the three varieties I grow, but I’ll link the study for those interested in exploring further. I invite readers to delve into the research themselves and correct any discrepancies they might find. I’m passionate about nutrition but by no means an expert.

The study also highlighted some varieties with exceptional nutrient profiles that I might consider cultivating. Some are already in production for chef requests, but I’m planning to make them more widely available.

Read the full study here to learn more about the incredible nutritional value of microgreens and how they can enhance your diet.