Short answer: microgreens don't "boost" your immune system on their own. But they do give you vitamins it needs: C, E and A. Red cabbage microgreens are very high in vitamin C.1 Eat them with lots of other vegetables and fruit.
Nutrients in microgreens linked to immune function
| Nutrient | Role | Microgreens highest in it (USDA-led study) |
|---|---|---|
| Vitamin C | Supports normal immune function | Red cabbage |
| Carotenoids (beta-carotene) | The body turns some into vitamin A | Cilantro |
| Vitamin E | An antioxidant that protects cells | Green daikon radish |
Amounts in that study varied a lot between crops.1
Microgreens and the immune system: what research shows
What we know: microgreens hold a lot of vitamins for their size, often more per gram than grown leaves.1 Your immune system needs vitamins C, A and E to work well.
What we don't know: few studies, if any, test whether microgreens change immune health in people. Most research so far is in labs or in mice.2 Claims that microgreens "boost immunity" go too far.
Microgreens and the immune system: a sensible approach
- Eat a variety. Different microgreens are high in different nutrients.
- Eat them fresh. Some vitamins, like vitamin C, drop during storage.
- Combine them with mature greens, fruit, beans and whole grains.
- Don't rely on any one food. Sleep, exercise and a balanced diet all matter.
Best microgreens for vitamins
- Red cabbage: highest vitamin C in the study.
- Broccoli: vitamin C plus glucoraphanin.
- Cilantro: high in carotenoids.
- Radish: daikon types high in vitamin E.
- Kale: a mild, all-round choice.
Easy ways to eat more
- Top soups and stews just before serving.
- Add a handful to smoothies. See microgreens smoothie recipes.
- Pile them on sandwiches, eggs and grain bowls.
- Read how to eat microgreens for 20 ideas.
A safety note
If your immune system is weakened, ask your doctor about raw foods. Raw sprouts carry a higher food-safety risk than microgreens. The FDA says higher-risk groups should not eat raw or lightly cooked sprouts.3
This article is for general information, not medical advice. For more, see health benefits of microgreens.
Seeds in this article
Frequently asked questions
Do microgreens boost the immune system?
No single food boosts immunity. Microgreens contain vitamins C, E and carotenoids that the immune system needs for normal function. They're a helpful part of a varied diet, not a cure or treatment.
Which microgreens are highest in vitamin C?
In a USDA-led study of 25 microgreens, red cabbage had the highest vitamin C, at up to 147 mg per 100 g. Other brassicas like broccoli and kale are also good sources.
Are microgreens good when you're sick?
They're a fresh, easy food to add to soups and meals. If you have a weakened immune system, talk to your doctor about raw foods, and avoid raw sprouts, which carry a higher food-safety risk.
How many microgreens should I eat?
There's no set amount. A handful or two a day on salads, sandwiches or soups is an easy way to add them. Eat them alongside other fruits and vegetables.
Written by Michael
A passionate sprouting professional sharing practical tips for growing sprouts and microgreens at home. More about Michael
Sources
- Xiao Z, Lester GE, Luo Y, Wang Q. Assessment of vitamin and carotenoid concentrations of emerging food products: edible microgreens. Journal of Agricultural and Food Chemistry, 2012. Link
- Huang H, et al. Red cabbage microgreens lower circulating LDL, liver cholesterol, and inflammatory cytokines in mice fed a high-fat diet. Journal of Agricultural and Food Chemistry, 2016. Link
- U.S. Food and Drug Administration. Selecting and Serving Produce Safely. Link
