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Growing microgreens: Mini vegetables that boost your immune system

Microgreens are the latest food and flavour trend driving the healthy living revolution. Grow your own.


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While these small-scale plants may not be able to protect you from all viruses, research has proven that they protect tissues and organs due to their antioxidant benefits. Also known as vegetable confetti or micro herbs, microgreens are young vegetables and are often 2.5 cm to 8cm in length.

Health benefits of microgreens

These super-foods look like sprouts and although they are smaller than your typical vegetable, they are packed with nutritional value.

The phytochemicals found in these plants allow them to have cancer-fighting properties. Additionally, these baby vegetables are known to lower cholesterol and can help with weight loss.

Apart from strengthening your immune system these miracle foods will reduce your risk of heart disease, keep your gut healthy and improve your digestive system.

Grow your own

The good news about growing microgreens is that they don’t require much care. For those with limited space, they only require a place on your windowsill.

You can plant them in a clear container outside, or in a windowsill where they will receive sunlight. Here, you will need to poke a few small holes for drainage purposes.

Cover the bottom of the container with moist potting soil and then carefully flatten the soil.

Ensure that you read the seed packet carefully before scattering a few seeds and pressing the seeds gently into the soil.

You can either cover the seeds with a thin layer of soil or use a clear lid to cover the seeds until they have sprouted. The sprouts can take three to seven days to germinate.

While waiting for the seeds to sprout, spray some water once or twice a day, to keep the soil moist.

Once you can see that the seeds are sprouting, you can take the lid off and continue spraying water daily, to soften the soil

It takes about two to three weeks before you can harvest the microgreens. In summer, microgreens need at least four hours of direct sunlight, while demanding more sunlight in winter to thrive.

These superfoods don’t only have a high nutritional value with multiple health benefits, they are also a “fast food crop” requiring minimal cost, time, effort.

Also read: Comfort eating? Here are 10 healthy snacks that might make you feel better