Health Benefits of Broccoli Microgreens

Alfalfa sprouts and pea shoots are commonly found at farmers markets and natural foods stores. Sometimes, you’ll even find kale microgreens. But what about broccoli microgreens? You already knew broccoli was good for you, but here’s an extra tip: all the nutrients in broccoli are extra concentrated in broccoli microgreens. Here’s all you need to know about broccoli microgreens and how to grow them yourself!   

What Are Broccoli Microgreens? 

Broccoli microgreens are the young, edible seedlings of broccoli plants. They’re harvested just after the first true leaves have developed, usually 7-21 days after germination. [1] Microgreens are small and tender with tiny green leaves and thin, delicate stems. They closely resemble young herbs or sprouts. 

They’re typically used raw as a garnish, in salads, sandwiches, smoothies, or on top of dishes to add flavor and nutrition. While you can cook microgreens, many of their nutrients are best preserved when fresh. 

Health Benefits of Broccoli Microgreens 

Broccoli microgreens are rich in vitamins A, C, E, and K. They also have essential minerals like calcium, potassium, and manganese, typically high in leafy greens. [2] Studies suggest that broccoli microgreens may have 10 times the concentration of certain nutrients than mature broccoli. [3] 

One of those nutrients in broccoli microgreens is glucoraphanin, which is converted to sulforaphane. Sulforaphane is well-studied and known for its anti-inflammatory and cancer-fighting properties. [4] 

The potential health benefits of broccoli microgreens also include: 

• Antioxidant Support: The high levels of antioxidants in broccoli microgreens help to fight oxidative stress and support overall health. In a study of five Brassica microgreens (broccoli, daikon, mustard, arugula, and watercress), broccoli had the highest antioxidants. [5]  
• Anti-Inflammatory Properties: Anti-inflammatory compounds in broccoli microgreens may reduce inflammation in the gut. Researchers are considering the role these greens could play in reducing the risk of inflammatory bowel diseases like Crohn’s disease and ulcerative colitis. [6] 
• Blood Sugar Support: Broccoli sprouts may even support balanced blood sugar by helping to improve insulin sensitivity. In animal studies, juice made from broccoli microgreens reduced insulin resistance and helped balance gut bacteria. [7] 
• Cardiovascular Health: The anti-inflammatory and antioxidant properties in broccoli microgreens may also help to protect the heart. Animal studies have shown adding broccoli sprouts to the diet may help protect the heart against oxidative stress. [8] 
• Immune Support: Broccoli microgreens have also been shown to provide excellent immune support. In animal studies, 3-day-old broccoli sprouts were effective at slowing and reducing the number of tumors that developed after exposure to a cancer-causing agent. [9] 

How to Grow Broccoli Microgreens  

Growing broccoli microgreens is the best way to ensure fresh microgreens every time, and it’s relatively easy to do yourself. It requires minimal space and simple equipment. All you need is the broccoli seeds, a seed tray or shallow container, and a growing medium. Then you give it enough light and water to grow. 

Ensure the soil stays at a consistent moisture level and allow the seeds to grow until just after the first true leaves appear. To harvest the microgreens, cut just above the soil line with scissors, shears, or a sharp knife.  

Instafarm is one company that offers grow kits using compostable trays. Broccoli seeds come pre-planted in soil and are ready in seven days. Growing your own microgreens can save you money while adding to the nutrient density of your foods. You can also have your children, grandchildren, or neighbor children participate in the harvest!  

How to Prep and Cook Broccoli Microgreens  

While mature broccoli is commonly cooked and served as a main vegetable, broccoli microgreens are usually enjoyed raw as a garnish. To prep, rinse the fresh microgreens gently in cold water and pat dry. They can be eaten fresh or stored in the fridge for up to a week.  

Broccoli microgreens are a versatile ingredient that can enhance the presentation of many types of dishes. Toss broccoli microgreens into salads for a fresh, crunchy texture and a peppery, mild flavor. You can also blend them into smoothies or juices with ingredients like spinach, kale, cucumber, apples, and bananas. Try using broccoli microgreens to top lettuce burgers or sprinkle them over buddha or poke bowls. They’re also excellent as a garnish for tacos instead of lettuce.  

References 

1. Kou L, Yang T, Luo Y, Liu X, Huang L, Codling E. Pre-harvest calcium application increases biomass and delays senescence of broccoli microgreens. Postharvest Biology and Technology. 2014 Jan;87:70–8. Available from: https://www.sciencedirect.com/science/article/abs/pii/S0925521413002500 
2. Paradiso VM, Castellino M, Renna M, Gattullo CE, Calasso M, Terzano R, et al. Nutritional characterization and shelf-life of packaged microgreens. Food & Function. 2018;9(11):5629–40. Available from: https://pubmed.ncbi.nlm.nih.gov/30298894/ 
3. Bhaswant M, Shanmugam DK, Miyazawa T, Abe C, Miyazawa T. Microgreens-A Comprehensive Review of Bioactive Molecules and Health Benefits. Molecules (Basel, Switzerland) [Internet]. 2023 Jan 15;28(2):867. Available from: https://pubmed.ncbi.nlm.nih.gov/36677933/ 
4. Vanduchova A, Anzenbacher P, Anzenbacherova E. Isothiocyanate from Broccoli, Sulforaphane, and Its Properties. Journal of Medicinal Food. 2019 Feb;22(2):121–6. Available from: https://pubmed.ncbi.nlm.nih.gov/30372361/ 
5. Marchioni I, Martinelli M, Ascrizzi R, Gabbrielli C, Flamini G, Pistelli L, et al. Small Functional Foods: Comparative Phytochemical and Nutritional Analyses of Five Microgreens of the Brassicaceae Family. Foods. 2021 Feb 15;10(2):427. Available from: https://pubmed.ncbi.nlm.nih.gov/33672089/ 
6. Holman J, Hurd MC, Moses PL, Mawe GM, Zhang T, Ishaq SL, et al. Interplay of broccoli/broccoli sprout bioactives with gut microbiota in reducing inflammation in inflammatory bowel diseases. Journal of Nutritional Biochemistry. 2022 Nov 1;113:109238–8.  Available from: https://pubmed.ncbi.nlm.nih.gov/36442719/ 
7. Li X, Tian S, Wang Y, Liu J, Wang J, Lu Y. Broccoli microgreens juice reduces body weight by enhancing insulin sensitivity and modulating gut microbiota in high-fat diet-induced C57BL/6J obese mice. European Journal of Nutrition. 2021 Apr 17;60(7):3829–39. Available from: https://pubmed.ncbi.nlm.nih.gov/33866422/ 
8. Akhlaghi M, Bandy B. Dietary Broccoli Sprouts Protect Against Myocardial Oxidative Damage and Cell Death During Ischemia-Reperfusion. Plant Foods for Human Nutrition. 2010 Aug 13;65(3):193–9. Available from:  https://pubmed.ncbi.nlm.nih.gov/20706790/ 
9. Fahey JW, Zhang Y, Talalay P. Broccoli sprouts: An exceptionally rich source of inducers of enzymes that protect against chemical carcinogens. Proceedings of the National Academy of Sciences. 1997 Sep 16;94(19):10367–72. Available from: https://pubmed.ncbi.nlm.nih.gov/9294217/