Vitamin C Microgreens: Citrusy Nutrients in Tiny Greens

HomeBenefitsVitamin C Microgreens: Citrusy Nutrients in Tiny Greens

Microgreens are an excellent source of vitamin C, with certain varieties having particularly high levels. Kale microgreens, for example, contain significant amounts of vitamin C, along with other beneficial nutrients. Broccoli microgreens are also rich in vitamin C and offer additional health benefits such as anti-inflammatory properties. Mustard greens provide another source of vitamin C, making them a valuable addition to any diet focused on supporting immune function and overall health.

Nutritional Benefits

You may be surprised to learn that many microgreens contain high levels of vitamin C, minerals, and dietary fiber.

In fact, a single cup of kale microgreens can contain up to 85 milligrams of vitamin C — more than double the amount found in an orange!

Not only that, but these tiny greens also have significant amounts of vitamins A and K as well as minerals like magnesium and calcium.

Finally, they’re filled with dietary fiber, which helps keep you feeling fuller longer and aids digestion.

Vitamin C Content

Vitamin C is essential for your immune system, and these microgreens provide an abundant source of it to help keep you healthy. Kale, broccoli, and mustard greens are all rich sources of vitamin C.

  • Kale: It contains approximately 205mg per 100g when harvested at its peak ripeness. Vitamin absorption can be maximized with proper harvesting techniques.
  • Broccoli: It has about 89mg per 100g of fresh weight when harvested at the optimal time. This vegetable should be harvested before the florets open up or become yellow in order to maximize vitamin absorption.
  • Mustard greens: With 91mg per 100g, it is an excellent source of vitamin C. To get the most out of this green veggie, harvest it while young and tender for maximum nutrient absorption.

Minerals and Dietary Fiber

Minerals and dietary fiber are vital for your body’s health, and these microgreens provide a rich source of both to help keep you feeling strong.

Vitamin C microgreens are an excellent source of essential minerals such as calcium, magnesium, iron, zinc, and potassium. These minerals play a key role in the absorption of other nutrients and in helping the body to meet its daily dietary needs.

Not only that, but they also contain plenty of dietary fiber which aids digestion by keeping your gut healthy and helps regulate blood sugar levels.

So if you’re looking for a nutritious way to boost your immunity while getting all the important vitamins and minerals you need every day, adding vitamin C microgreens to your diet is definitely one way to do it!

Health Benefits

You may have heard about the nutritional benefits of microgreens, such as vitamin C. But did you know that they can also offer several health benefits?

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Microgreens contain antioxidants that help protect your body from oxidative damage and immune-supporting properties to help keep you healthy. Eating a variety of microgreens on a regular basis is an easy way to incorporate these benefits into your diet.

Immune Support

Eating vitamin C microgreens like kale, broccoli, and mustard greens can help bolster your immune system. Vitamin C is known for its role as an immune system booster; it helps to stimulate the production of white blood cells which are responsible for fighting off infection.

Additionally, dietary sources of vitamin C are essential for proper functioning of the body’s natural defense systems. Microgreens are packed with this important nutrient, providing a rich source of vitamins and minerals that support overall health.

By eating these healthy foods regularly, you’ll be able to provide your body with all the necessary nutrients to keep your immune system strong and functioning properly.

Antioxidant Properties

Microgreens are rich in antioxidants, which can help protect against oxidative damage and reduce inflammation. Studies suggest that consuming just a single serving of microgreens can deliver over 30% of your daily recommended intake of Vitamin E, an antioxidant known to have powerful anti-inflammatory benefits.

Vitamin C microgreens, including kale, broccoli, and mustard greens, contain high levels of antioxidants which can help protect the body from free radicals caused by environmental factors such as air pollution or UV rays. These nutrients also impact other areas such as:

  • Skin Health: Antioxidants found in Vitamin C microgreens act as scavengers to inhibit cell damage from harmful pollutants and sun exposure while promoting collagen production for healthier skin.
  • Cognitive Function: The antioxidant content helps protect the brain from oxidative stress, which may lead to improved cognitive function.
  • Environmental Impact: Studies suggest that Vitamin C microgreen consumption may result in less food waste and lower carbon emissions compared to traditional farming practices due to their small size and fast growth cycle.

Varieties of Vitamin C Microgreens

You may have heard of vitamin C microgreens, but do you know the varieties that are available?

Kale, broccoli, and mustard greens are all excellent sources of vitamin C. These powerhouse veggies make great additions to salads or smoothies and can provide numerous health benefits.

By incorporating these vitamin C rich microgreens into your diet, you’ll be boosting your immune system while also enjoying a tasty treat!


Kale is a superfood that can help boost your immune system and give you an extra dose of Vitamin C. This nutrient-dense vegetable is packed with antioxidants, including vitamin A, C, and K. It has become popular in recent years because of its versatility in cooking methods and potential to help prevent disease.

Here are some ways you can incorporate kale into your diet:

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Cooking Methods

  • Sauteed – Add sautéed kale to salads or as a side dish.
  • Baked – Bake kale chips for a crunchy snack.

Disease Prevention

  • Reduces Risk of Heart Disease – Eating more dark green vegetables like kale can reduce the risk of developing heart disease by 11%.
  • Fights Inflammation – The high levels of vitamins K and A in kale make it an effective anti-inflammatory food source.

Kale is easy to find at most grocery stores and markets, so adding this superfood to your diet won’t be difficult. Start reaping the health benefits today!


Moving on from kale, let’s talk about broccoli. This cruciferous vegetable is an excellent source of vitamin C and is one of the most widely consumed vegetables in the world.

When it comes to growing broccoli microgreens, there are a few tips that can help you get the best results. For instance, ensure that your soil has enough nitrogen for optimal growth and use well-draining soil to prevent root rot. Make sure to keep the soil moist during growth as well.

In terms of health impacts, consuming broccoli microgreens has been linked to improved immune function due to their high levels of vitamin C and other essential vitamins and minerals such as calcium and magnesium. Broccoli microgreens are also rich in antioxidants, which can help protect against diseases like cancer and heart disease.

Mustard Greens

Mustard greens are a tasty and nutritious addition to any meal, boasting high levels of antioxidants to help protect your health. They contain significant amounts of vitamin C, making them an especially beneficial choice in supporting the immune system.

Mustard greens can be cooked in many different ways, from stir-frying with garlic and onions to steaming or even adding raw leaves into salads. When cooking mustard greens, it’s important not to overcook them as this can reduce their nutrient content.

Eating mustard greens regularly can help provide you with a range of health benefits, including boosting cardiovascular health and aiding digestion. Additionally, the vitamin C found in mustard greens helps support the body’s natural defenses by providing antioxidant protection against free radical damage.

How to Incorporate Vitamin C Microgreens into Your Diet

Incorporating vitamin C microgreens into your diet is like a breath of fresh air for your immune system, giving it the boost it needs.

The first step in adding these nutrient-rich greens to your meals is deciding which cooking techniques you want to use. You can sauté, steam, or even eat them raw. Cooking times and temperatures vary depending on the type of green you’re using, so be sure to check the instructions before getting started.

When it comes to serving sizes, there are no hard-and-fast rules—it all depends on how much of a particular microgreen you intend to consume at one time. Generally speaking, though, about three tablespoons of most microgreens should provide enough vitamins A and C for an adult per meal. For children or those with lower caloric requirements, half that amount would be sufficient.

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The best part about incorporating vitamin C microgreens into your diet is that they can easily be added into almost any dish: salads, soups and stews, sandwiches and wraps…you name it! Simply sprinkle some over top once done cooking or mix them directly into the meal itself while it’s simmering away on the stovetop.

And if you’re looking for a snack alternative that packs a healthy punch, try blending up some kale smoothies!

There are so many ways to get creative when utilizing these superfoods in your everyday life; just make sure that whatever dish you come up with still fits into your overall eating plan! Not only will this ensure that you reap all their health benefits, but it’ll also keep things interesting and tasty as well!

Potential Risks of Eating Vitamin C Microgreens

Now that you know how to incorporate vitamin C microgreens into your diet, it’s important to understand the potential risks associated with eating them.

While these nutrient-dense greens are beneficial for your health, they can also pose some health risks due to heavy metals, soil contamination, and pesticides used during cultivation.

Heavy metals such as lead, mercury, and arsenic are present in many soils across the globe. Unfortunately, these heavy metals can make their way into the microgreens you eat if not properly cleaned or handled during production.

Eating a large amount of microgreens containing high levels of these contaminants can be dangerous for your health and could lead to long-term illnesses.

Soil contamination is another risk associated with consuming vitamin C microgreens. Contamination from industrial waste and other chemicals in soil can cause serious problems if ingested in large quantities over time.

It’s important to check where your microgreens are sourced from before purchasing them to ensure they come from uncontaminated land.

Finally, pesticides used during the growing process of Vitamin C microgreens may pose a risk due to residues remaining after harvesting. Most farmers use organic methods when farming, but this doesn’t mean there aren’t any traces of pesticide left on the product you consume.

To avoid this risk altogether, opt for organic Vitamin C Microgreen products which have been grown without the use of synthetic fertilizers or pesticides.

It’s therefore important to be aware of all potential risks that come with incorporating Vitamin C Microgreens into your diet so you can make an informed decision about what’s best for your health and well-being.

Kathy Turner
Kathy Turner
Kathy Turner is the founder of, a popular blog dedicated to helping people become master microgreen growers. Kathy is passionate about helping others learn how to grow the healthiest, most nutrient-rich microgreens. She believes that with the right knowledge and resources, anyone can become a successful microgreen grower. Learn more about Kathy by viewing her full Author Profile.

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