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Broccoli

Brassica oleracea L. var. italica

Baby broccoli herbs are picked 10 days after planting to create broccoli microgreens. Greater amounts of calcium, iron, zinc, and potassium are present in these

Nutritional Value

Broccoli Microgreens Nutrition


Considering their tiny size, these super-small plants pack more nutrition than their full-grown counterparts and are some of the most nutritionally dense plants to consume. In fact, broccoli microgreens contain up to 40 times the nutrients in mature broccoli. 100 grams of broccoli microgreens can offer about

  • Protein: 2300 mg

  • Fiber: 410 mg

  • Potassium: 326 mg, or 7 percent of your daily requirement  

  • Calcium: 88 mg, or 11 percent of your daily requirement       

  • Phosphorous: 69mg         

  • Sodium: 53 mg, or 3.5 percent of your daily requirement       

  • Magnesium: 51 mg, or 16 percent of your daily requirements           

  • Iron: 0.67 mg, 8.6 percent of your daily requirements 

  • Manganese: 0.37 mg, or 16 percent of your daily requirement         

  • Zinc: 0.37 mg, or 2.5 percent of your daily requirement                           

  • Vitamin A: 300 mcg, or 30 percent of your daily requirement 

  • Vitamin C: 51.0 mg, or 85 percent of your daily requirement

  • Vitamin E: 24.1 mg, or 241 percent of your daily requirement

  • Nitrites: 267 mg


Broccoli microgreens are also rich in nitrates and various bioactive antioxidant compounds like carotenoids (Lutein and zeaxanthin), polyphenols, anthocyanins, and, as mentioned earlier, sulforaphane.


7 Surprising Benefits of Eating Broccoli Microgreens


1. Broccoli microgreens can ease digestion

High fiber content in broccoli microgreens aids digestion by promoting regularity and preventing constipation. Their high amounts of insoluble fiber help clear out the digestive tract by sweeping through it and collecting unwanted materials such as toxins and undigested food material.


In addition, studies show that broccoli microgreens boost gastric juices and bile production, making digestion easier. However, this benefit is enhanced when you eat both broccoli microgreens and regular broccoli together.


Broccoli microgreens can also prevent stomach ulcers and protect against infections such as E. coli, salmonella, and shigella.


2. Eating broccoli microgreens can enhance your mood

Research suggests that a diet rich in fruits and vegetables like broccoli microgreens can help improve overall mood, thanks to their high levels of vitamin C and folic acid. A 2013 study from Harvard University found that adults who ate more than five servings of fruits and vegetables per day reported feeling less sadness, stress, anxiety, and depression than those who had lower intakes. In particular, a diet high in vitamin C may have contributed to lower anxiety symptoms.


In addition, broccoli microgreens are rich in tryptophan, an essential amino acid that helps boost serotonin levels. Serotonin is known as the feel-good chemical because it produces feelings of contentment and well-being. It can also promote visual cognition, learning, memory skills, and aggression control.


So, tossing broccoli micro greens on your salad can give it an extra kick of flavor and texture and put you in a better mood. Or, if you find yourself feeling grumpy after a rough day, grab a bunch of micros and start snacking away. You’ll feel better with every bite.


3. They can lower your risk of heart disease

Like other cruciferous vegetables, broccoli microgreens are rich in sulforaphane, a sulfur-rich compound with powerful health benefits, including promoting cardiovascular health and fighting heart disease.


Sulforaphane contains antioxidant properties that help fight inflammation and cancel out free radicals that may cause oxidative stress. Both inflammation and oxidation are risk factors for heart disease.


In addition, broccoli microgreens are rich in nitrates, which are broken down to release nitric oxide. Nitric oxide plays an important role in dilating and relaxing blood vessels, allowing for a more effective blood flow throughout the body.


This helps regulate blood pressure, thus promoting cardiovascular health. Also, nitric oxide prevents plaque formation within the vessels and blood clots that may trigger heart attacks and strokes.


4. They can boost your immune system

Because broccoli is a rich source of glucoraphanin, a compound with potent antioxidant and anti-inflammatory properties, consuming broccoli microgreens can help boost your immune system.


The microgreens are also rich in vitamin A, C, and E, all of which are powerful antioxidants that fight free radicals and prevent disease.


Vitamin C, for instance, is known to boost the immune system by fighting off bacteria and viruses, especially during the cold seasons. So, fight off colds and flu by eating broccoli microgreens every day! If you’re not getting enough vitamin C in your diet, or if you want to kick your immune system into high gear, broccoli microgreens are a great way to do it.


In addition, broccoli microgreens provide a good amount of folic acid, which has also been shown to boost the immune system besides maintaining normal blood.


5. Fights fatigue

Broccoli microgreens are a natural energy booster. They are rich in vitamins and minerals, such as B vitamins, iron, potassium, calcium, and magnesium. Iron deficiency can cause fatigue and lead to anemia, which can be prevented by consuming broccoli microgreens regularly. They also contain high levels of chlorophyll, which helps cleanse your body from toxins and speeds up your metabolism. This can increase your energy levels.


Moreover, broccoli microgreens contain twice as much protein as most cooked leafy greens. This nutrient is especially beneficial for those who work out frequently and need more protein in their diet. Protein gives us energy, makes us feel satiated, builds muscle, and aids in weight loss. It also helps slow down digestion to keep you feeling full longer, thus keeping your energy levels steady. So if you’re not eating broccoli microgreens yet, start today!


6. Improves eyesight

While you probably wouldn’t eat microgreens to improve your eyesight, they’re loaded with carotenoids, including zeaxanthin and lutein, that help keep your eyes healthy.


Zeaxanthin and lutein are two powerful antioxidants that work synergistically to maintain eye health.


Studies show that lutein is particularly helpful for maintaining healthy eyes, especially in regard to age-related macular degeneration (AMD). AMD causes vision loss by damaging parts of the retina; lutein can reduce damage from AMD by helping protect against oxidative stress and inflammation.


On the other hand, a study published in Experimental Eye Research revealed that a diet rich in zeaxanthin may reduce cataract formation and further age-related macular degeneration (AMD) related complications. In addition to eye health, it is thought that zeaxanthin can help prevent cancer and cardiovascular disease as well.


7. They can fight cancer

In addition to being an abundant source of vitamin C, broccoli microgreens contain glucosinolates. When eaten, glucosinolates break down into several potent compounds, most notably sulforaphane.


Sulforaphane has been shown to fight cancer by increasing cell death in cancer cells and slowing down tumor growth. In test tubes, sulforaphane has been found to slow or even reverse the damage done by a variety of cancer-causing agents.



One study found that sulforaphane inhibits breast cancer stem cells. It has also been shown to be effective in prostate cancer, oral cancer, skin cancer, colon cancer, and bladder cancer.


So consuming broccoli microgreens regularly can help you fight against common cancers affecting most people today.

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