The Science Behind Microgreen Health Benefits

A Research-Backed Guide from Grow Space Vertical Farms

Introduction

At Grow Space Vertical Farms, we believe in transparency. When we make health claims about our microgreens, we want you to understand exactly why we make them and what the science says. This guide explains the research behind each benefit listed on our Microgreens Reference Guide.

Research published in the Journal of Agricultural and Food Chemistry has shown that microgreens can contain 4 to 40 times the nutrient concentration of their mature plant counterparts. This remarkable nutrient density is why health professionals, nutritionists, and researchers have become increasingly interested in these tiny powerhouses.

Important Note: While research on microgreens is promising, most studies have been conducted in laboratory settings or with animal models. We present this information to help you understand what researchers have found, but microgreens should be part of a balanced diet, not a substitute for medical treatment.

The "4-40x More Nutrients" Claim

This widely-cited statistic comes from a landmark 2012 study by researchers at the University of Maryland and USDA, published in the Journal of Agricultural and Food Chemistry. The researchers analyzed 25 different microgreen varieties and found that cotyledon leaves (the first leaves that emerge) contained significantly higher concentrations of vitamins C, E, K, and beta-carotene compared to mature leaves.

Source: Xiao, Z., Lester, G.E., Luo, Y., & Wang, Q. (2012). "Assessment of vitamin and carotenoid concentrations of emerging food products: edible microgreens." Journal of Agricultural and Food Chemistry, 60(31), 7644-7651.

Broccoli Microgreens

Flavor Profile: Mild, Fresh, Slightly Sweet

Key Nutrients

•      Sulforaphane (highest source among microgreens)

•      Vitamin C

•      Vitamin E

•      Vitamin K

•      Calcium, Iron, Zinc

Why We Claim: Cancer Prevention

Broccoli microgreens are the richest known source of sulforaphane, a compound extensively studied for its potential cancer-preventive properties. A 2016 study published in the Journal of Medicinal Chemistry found that sulforaphane has shown anti-cancer properties by inducing apoptosis (programmed cell death) in cancer cells and inhibiting tumor growth in laboratory and animal studies.

Research from Johns Hopkins University, where sulforaphane was first identified in 1992, has shown that broccoli sprouts and microgreens contain 10 to 100 times more sulforaphane than mature broccoli. Dr. Paul Talalay's groundbreaking discovery was featured on the front page of The New York Times and named one of the top 100 scientific discoveries of the 20th century by Popular Mechanics.

Why We Claim: Anti-Inflammatory & Heart Health

Sulforaphane activates the Nrf2 pathway, which regulates the body's antioxidant and anti-inflammatory responses. A 2023 study published in Foods examined sulforaphane bioavailability in humans who consumed fresh broccoli microgreens, confirming that the compound is effectively absorbed and may exert "antioxidant, anti-inflammatory, chemopreventive, and neuroprotective properties."

Sources:

•      PMC Article: "Sulforaphane in broccoli: The green chemoprevention!! Role in cancer prevention and therapy" (PMC7802872)

•      Bouranis, J.A., et al. (2023). "Sulforaphane Bioavailability in Healthy Subjects Fed a Single Serving of Fresh Broccoli Microgreens." Foods, 12(20), 3784.

•      Li, Y., et al. (2010). "Sulforaphane, a Dietary Component of Broccoli/Broccoli Sprouts, Inhibits Breast Cancer Stem Cells." Clinical Cancer Research, 16(9), 2580-2590.

Why We Claim: Insulin Sensitivity

Research has shown that sulforaphane can improve insulin resistance and help regulate blood sugar. A Cleveland Clinic review notes that "broccoli microgreens improve insulin resistance so sugar leaves the blood to enter cells," based on animal studies. While human clinical trials are ongoing, the mechanism is well-documented in preclinical research.

Radish Microgreens

Flavor Profile: Crisp, Peppery, Zesty

Key Nutrients

•      Vitamin E (high levels)

•      Vitamins A, C, K

•      Calcium (2x mature radish)

•      Omega-3 fatty acids

•      Iron, Phosphorus

Why We Claim: Cardiovascular Health

Radish microgreens are rich in vitamin E (α-tocopherol), which research shows protects omega-3 fatty acids from oxidation, enhancing their anti-inflammatory and cardiovascular protective effects. A 2025 review in the journal Critical Reviews in Food Science and Nutrition confirmed that red radish microgreens contain significant levels of vitamin E alongside vitamin C, providing potent antioxidant activity that "helps protect cells from oxidative stress" and "may help mitigate chronic inflammation and disease progression, including cardiovascular disease."

Why We Claim: Anti-Inflammatory & Immune Boost

A comprehensive review published in Molecules found that microgreens, including radish varieties, "have been shown to promote cardiovascular health, reduce inflammation, combat cancer, manage diabetes, protect the nervous system, and improve digestion." The high concentration of polyphenols and flavonoids contributes to these anti-inflammatory effects.

Source: Tallei, T.E., et al. (2025). "The therapeutic potential of red radish microgreens in modulating inflammation and cancer pathways." Taylor & Francis Online.

Arugula Microgreens

Flavor Profile: Nutty, Peppery, Earthy

Key Nutrients

•      Vitamin A (2x mature arugula)

•      Vitamin K

•      Vitamin C

•      Sulforaphane

•      Folate

•      Beta Carotene, Iron

Why We Claim: Bone Health

Arugula microgreens are an excellent source of vitamin K, which plays a critical role in bone metabolism. According to the Harvard T.H. Chan School of Public Health, "adequate vitamin K intake is associated with stronger bone mineral density and lower fracture risk." The U.S. Office of Dietary Supplements confirms that vitamin K is "involved in bone metabolism and that a deficiency can increase the risk of bone fracture."

Additionally, arugula provides calcium and magnesium—both essential for maintaining strong bones and preventing conditions like osteoporosis.

Why We Claim: Anti-Inflammatory & Eye Health

As a cruciferous vegetable, arugula contains glucosinolates that convert to isothiocyanates like sulforaphane, which research has linked to reduced inflammation and potential cancer prevention. Medical News Today reports that studies "have found that sulforaphane can inhibit the enzyme histone deacetylase (HDAC), which is involved in the progression of cancer cells."

For eye health, arugula contains lutein and zeaxanthin—carotenoids that act as antioxidants to protect eyes from harmful UV rays and may reduce risk of age-related macular degeneration.

Why We Claim: Cancer Prevention

Like other Brassicaceae family members, arugula microgreens contain compounds that research suggests may help protect against various cancers. A 2023 review in Molecules found that "higher intake of cruciferous vegetables correlates with lower incidence of several cancer types." The Cleveland Clinic confirms that "Brassicaceae microgreens contain sulforaphane" and that "research suggests that adding Brassicaceae microgreens to a balanced diet may help prevent, block or possibly reverse cancer growth."

Mustard Microgreens

Flavor Profile: Spicy, Sharp, Intense

Key Nutrients

•      Vitamins C, E, K

•      Selenium

•      Zinc, Iron

•      Glucosinolates

•      Omega-3 fatty acids

Why We Claim: Liver Detox

Mustard microgreens are rich in glucosinolates, which break down into isothiocyanates when consumed. Research published in Frontiers in Microbiology and other peer-reviewed journals has shown these compounds help stimulate Phase II detoxification enzymes in the liver, supporting the body's natural ability to eliminate toxins and carcinogens.

Why We Claim: Thyroid Health

Important Nuance: While mustard greens contain nutrients that support overall health, individuals with thyroid conditions should be aware that cruciferous vegetables contain goitrogens, which can interfere with thyroid function when consumed in very large quantities. For most people, moderate consumption is safe and beneficial. Those with thyroid conditions may want to lightly cook their microgreens, as cooking reduces goitrogen content.

Why We Claim: Blood Sugar Control & Antioxidant

Mustard microgreens contain polyphenols with demonstrated anti-diabetic properties. Research shows these compounds help improve insulin sensitivity and may help regulate blood sugar levels by slowing glucose absorption. The high fiber content also contributes to blood sugar management by slowing carbohydrate digestion.

Source: Frazie, M., Kim, M., & Ku, K.M. (2017). "Health-Promoting Phytochemicals from 11 Mustard Cultivars at Baby Leaf and Mature Stages." Molecules, 22(10), 1749.

Pea Shoots

Flavor Profile: Sweet, Fresh, Crisp

Key Nutrients

•      Vitamin K (very high—up to 267% DV per 100g)

•      Vitamins C, A

•      Protein

•      Folate

•      Iron, Manganese, Fiber

Why We Claim: Immune Boost & Bone Health

Pea shoots are exceptionally high in vitamin K—one 100-gram serving can provide over 200% of your daily needs. Vitamin K has a well-established role in bone metabolism, promoting calcium absorption and bone formation. Research suggests that "adequate amounts of dietary vitamin K levels help to limit neuronal damage in the brain" and supports "osteotropic (bone formation and strengthening) activity."

The high vitamin C content (approximately 50% of daily needs per cup) supports immune function, collagen production, and acts as a powerful antioxidant.

Why We Claim: Cancer Prevention & Digestive Health

Pea shoots contain significant levels of carotenoids including beta-carotene, lutein, and zeaxanthin—antioxidants with documented anti-cancer properties. Research shows that "consuming carotenoid-rich foods reduces the incidence of cancers and diseases associated with reduced immune function, cardiovascular disease, and other degenerative disorders."

The high fiber content (about 3 grams per cup) supports digestive health by promoting regular bowel movements and feeding beneficial gut bacteria. As noted in research from Frontiers in Plant Science, microgreens like pea shoots are "a rich source of antioxidants," contributing to overall digestive wellness.

Turnip Microgreens

Flavor Profile: Mild, Sweet, Cabbage-like

Key Nutrients

•      Vitamins C, E, K

•      Alpha-lipoic acid

•      Beta-carotene

•      Potassium, Iron, Phosphorus

Why We Claim: Blood Sugar Control

Turnip greens contain alpha-lipoic acid, an antioxidant with documented effects on glucose metabolism. According to Medical News Today, this compound "has been shown to lower glucose levels, increase insulin sensitivity and prevent oxidative stress-induced changes in patients with diabetes." Multiple peer-reviewed studies have confirmed these effects.

The high fiber content in turnip microgreens also helps regulate blood sugar by slowing the absorption of carbohydrates, preventing post-meal glucose spikes.

Why We Claim: Cancer Prevention & Eye/Heart Health

Turnip microgreens are high in glucosinolates, with research published in the International Journal of Oncology showing that turnip-derived compounds can inhibit cancer cell proliferation. A comprehensive review in PMC confirmed the "anticancer, antimicrobial, anti-hypoxia, anti-diabetes, antioxidant, and nephroprotective activity" of turnip compounds.

For heart health, turnip greens provide dietary nitrates that research links to "better cardiovascular functioning and reduced risk of stroke, hypertension, and coronary heart disease." The vitamin A content (including beta-carotene) supports eye health and healthy vision.

Spicy Mix

Flavor Profile: Bold, Complex, Mustard-Forward

Blend: Greenwave Mustard, Mizuna Red Streak, Purple Vienna Kohlrabi

Key Nutrients

•      Vitamin K (very high)

•      Vitamins C, A

•      B-complex vitamins

•      Glucosinolates, Anthocyanins

•      Selenium, Zinc

Why We Claim: Liver Detox & Cancer Prevention

This blend combines three varieties from the Brassicaceae family, maximizing glucosinolate content. A landmark 2016 USDA study published in the Journal of Agricultural and Food Chemistry found that red cabbage microgreens (similar to our kohlrabi) "significantly lowered circulating LDL levels" (34% reduction), "hepatic triglycerides" (23% reduction), and "cholesterol ester" (65.5% reduction) in mice fed high-fat diets.

The anthocyanins in purple kohlrabi and red mizuna provide additional antioxidant protection, with research linking these compounds to reduced inflammation and potential cancer prevention.

Why We Claim: Heart Health & Immune Boost

The same USDA study found that microgreens "can modulate weight gain and cholesterol metabolism, and may protect against CVD [cardiovascular disease] by preventing hypercholesterolemia." The research specifically noted that microgreens contained more cholesterol-lowering polyphenols and glucosinolates than mature vegetables.

Source: Huang, H., et al. (2016). "Red Cabbage Microgreens Lower Circulating Low-Density Lipoprotein (LDL), Liver Cholesterol, and Inflammatory Cytokines in Mice Fed a High-Fat Diet." Journal of Agricultural and Food Chemistry, 64(48), 9161-9167.

Understanding the Research: Important Context

What the Science Shows vs. What It Means for You

Most microgreen health research falls into three categories:

•      Laboratory (in vitro) studies: These show how microgreen compounds affect cells in a dish. While valuable for understanding mechanisms, results don't always translate directly to human health.

•      Animal studies: Many promising results come from mouse and rat studies. These are more relevant than lab studies but still require validation in humans.

•      Human clinical trials: The gold standard, but relatively few have been conducted specifically on microgreens. Many are ongoing.

As noted in a comprehensive 2023 review published in PMC: "The use of microgreens for the prevention and treatment of various chronic metabolic disorders... is based on a limited number of studies. Additional investigation is warranted to determine the use of microgreens as a whole for their beneficial health-promoting properties with proof of mechanisms of action."

Our Commitment to Transparency

At Grow Space Vertical Farms, we're excited about the science behind microgreens, but we're also committed to being honest about what we know and don't know. The research is promising and growing every year, but microgreens are food—not medicine.

What we can say with confidence:

•      Microgreens are nutrient-dense, containing concentrated amounts of vitamins, minerals, and beneficial plant compounds

•      Research supports their role as part of a healthy, plant-rich diet

•      The compounds they contain have shown promising effects in scientific studies

•      They're a delicious way to add variety and nutrition to your meals

We grow our microgreens chemical-free in a controlled indoor environment, ensuring you get the freshest, most nutrient-dense greens possible. Combined with a balanced diet and healthy lifestyle, they're one delicious piece of your wellness puzzle.

Questions about our research or growing practices? Contact us at Grow Space Vertical Farms—we're always happy to talk greens!

Key References

1. Xiao, Z., et al. (2012). "Assessment of vitamin and carotenoid concentrations of emerging food products: edible microgreens." Journal of Agricultural and Food Chemistry, 60(31), 7644-7651.

2. Huang, H., et al. (2016). "Red Cabbage Microgreens Lower Circulating LDL, Liver Cholesterol, and Inflammatory Cytokines in Mice Fed a High-Fat Diet." Journal of Agricultural and Food Chemistry, 64(48), 9161-9167.

3. Bouranis, J.A., et al. (2023). "Sulforaphane Bioavailability in Healthy Subjects Fed a Single Serving of Fresh Broccoli Microgreens." Foods, 12(20), 3784.

4. PMC9864543: "Microgreens—A Comprehensive Review of Bioactive Molecules and Health Benefits."

5. PMC7802872: "Sulforaphane in broccoli: The green chemoprevention!! Role in cancer prevention and therapy."

6. Frazie, M., et al. (2017). "Health-Promoting Phytochemicals from 11 Mustard Cultivars at Baby Leaf and Mature Stages." Molecules, 22(10), 1749.

7. Cleveland Clinic. "6 Health Benefits of Microgreens." health.clevelandclinic.org

8. Medical News Today. "Turnip greens: Health benefits, uses, and possible risks."

9. Harvard T.H. Chan School of Public Health. "Vitamin K." Nutrition Source.

10. PMC8360391: "A Critical Review on Phytochemical Profile and Biological Effects of Turnip (Brassica rapa L.)."