By Pamela B. Steele, CNC; Friends of Hardee Greens Farm

Nutritional Benefits of Microgreens

The nutrient quality of our grocery store produce is compromised by many factors:

  1. Long lead times from harvest to consumption 

  2. Petroleum containing preservative coatings 

  3. Gut damaging pesticides and chemicals

Organically grown microgreens are a powerful tool to boost daily nutrient intake of vitamins, minerals and fiber.

Organically grown microgreens are a powerful tool to boost daily nutrient intake of vitamins, minerals and fiber.

  1. Insulin Resistance Supportive

  2. Brain Function Enhancing

  3. Heart Health Improving

  4. Cancer Preventative

  5. Vision Protective

  6. Anemia Reducing

Registered Dietitian Kayla Kopp MS RD describes microgreen nutritional benefits as such:

  • The nutritional benefits of each type of microgreen depend on the plant. But research shows that microgreens may contain 4 to 40 times the nutrients of mature plant leaves.

  • Microgreens deliver big flavor in small servings and provide more concentrated nutrients than their full-grown counterparts; adding them to your favorite dish can take a balanced diet to the next level.

  • As a bonus, many of the nutrients in microgreens act as anti-oxidants, with the power to prevent cell damage. To prevent excess cell damage is to prevent disease, inflammation and pain. These health benefits alone make microgreens worthy of a closer look.

Here is a glimpse of the nutrition profile of selected Hardee Greens microgreens:

Beets: Beet microgreens are packed with Vitamins A, B6, K and C and minerals such as: Calcium, Iron and Potassium.  Beet microgreens have many benefits to overall health including heart, eye health and immunity.  They are anemia, cancer and osteoporosis fighting and hair, skin and nail growth supporting,

Mustard: Mustard microgreens are rich in Vitamins A, C and K as well as Calcium and Iron. Mustard microgreens detoxify the liver and help type 2 diabetics regulate blood sugar.  In addition, they support immunity, hair/skin/nail health and tackle sinus congestion. 

Mizuna: Mizuna microgreens are packed with Vitamins A,C and K and Calcium. Mizuna is high in cancer fighting antioxidants.  They support proper blood clotting, eye health and strengthen bones. Once cup of Mizuna microgreens provides three times the daily requirement for Vitamin K which is essential, along with Calcium, for healthy bone formation.


Basil: Basil microgreens are rich in Vitamins A, C, E, K and B complex and essential minerals like Potassium, Calcium and Iron. They are known for their cancer fighting antioxidant/anti-inflammatory properties and enhancement of cardiovascular health.  Medicinally, basil microgreens are used to aid digestion, alleviate coughs and colds, and reduce stress and anxiety.  They are also eye health supportive and anti-microbial, helping heal wounds and fight infections.

Arugula: Arugula microgreens are rich in Vitamins A, B6 and C, and Calcium and Iron. As microgreens, they are known to have 40 times more nutrients than their mature plant counterpart. Arugula microgreens have anti-inflammatory properties and improve digestion. They are high in concentrations of: chlorophyll, carotenoids,  phenolic acids and the vitamins listed above.  Together these support metabolism, are anti-inflammatory and protect against oxidative stress caused by the pollutants in our environment.

Rainbow and Confetti: As blends of selected microgreens these products represent an endless array of nutrient boosting possibilities, similar to those listed above. 

NOTE: Above information is only a guide based on researched nutrient contents of each microgreen. It is best for you to consult your doctor first before changing your diet and consuming any recommended products indicated.