What Are Microgreens? The Complete Guide for Beginners
Everything you need to know about microgreens – from growing to eating. Nutritional values, health benefits, and how to incorporate them into your daily diet.
Microgreens are young plants harvested 7–21 days after germination, when they develop their first true leaves. These miniature plants contain up to 40 times more nutrients than mature plants of the same variety, according to a study by the USDA.
Why Are Microgreens a Superfood?
A study published in the Journal of Agricultural and Food Chemistry showed that microgreens contain significantly more vitamins, minerals, and antioxidants compared to mature vegetables. This makes microgreens one of the most nutrient-dense foods on the planet.
Variety
Key Nutrients
Flavor
Harvest Time
Broccoli
Sulforaphane, Vitamin C, K
Mild, fresh
8–12 days
Red Amaranth
Iron, Vitamin A, E
Earthy, nutty
10–14 days
Sunflower
Proteins, Zinc, Magnesium
Nutty, crunchy
10–12 days
Pea
Vitamin C, Folic acid
Sweet, fresh
10–14 days
Radish
Vitamin B6, Potassium
Spicy, peppery
6–10 days
Mustard
Vitamin K, Calcium
Piquant
8–12 days
Health Benefits of Microgreens
●Antioxidant action – high levels of polyphenols and carotenoids
●Immune support – rich in Vitamin C and zinc
●Bone health – Vitamin K in concentrations higher than mature vegetables
●Detoxification – sulforaphane from broccoli stimulates detox enzymes
●Digestion – fiber and enzymes support healthy digestion
●Cardiovascular health – folic acid and potassium
How to Use Microgreens?
Microgreens are incredibly versatile in the kitchen. They can be used as garnish, in salads, smoothies, sandwiches, or as an addition to main dishes. The key is to consume them fresh, as cooking destroys some of the nutrients.
Tip: Store microgreens in the refrigerator at 4–6°C. Freshly harvested, they last 5–7 days. Wash them just before consumption.
Our Microgreens Selection
At Faga.bio, we offer 6 varieties of fresh microgreens, grown without pesticides or artificial fertilizers under controlled conditions. Each order is cut on the day of delivery to ensure maximum freshness and nutritional value.
FAQ
Sources / Izvori
Ghasemzadeh Z, Farhadi N, Hosseini M, Najafi S (2022). Sprouts and Microgreens—Novel Food Sources for Healthy Diets. Foods. PMID: 35807490
Kaya B, Yardımcı H (2025). Microgreens: nutritional properties, health benefits, production techniques, and food safety risks. Crit Rev Food Sci Nutr. PMID: 38048281
Popović BM, Bursać M, Vidaković N, Perić J, Bursać M, Mandić J, Petrović J, Nikolić MR, Sakan D, Četojević-Simin D, Grulović J, Sakač M, Pojić M, Vujasinović D, Pezo M, Tumbas Šaponjac V (2025). A Comprehensive Antioxidant and Nutritional Profiling of Brassicaceae Microgreens. Antioxidants (Basel). PMID: 40002378
Kabbash YM, Metwally K, Abdel-Latif S, El-Said HM (2024). Nutritional quality profiles of six microgreens. Sci Rep. PMID: 38640751
Singh P, Minhas G, Kumar R, Grewal V, Singh K, Chopra S, Singh B, Rawat S, Kumar V, Upadhyay R, Kaur R, Grewal S (2023). Sulforaphane Bioavailability in Healthy Subjects Fed a Single Serving of Fresh Broccoli Microgreens. Antioxidants (Basel). PMID: 37890940
