All About Spinach Microgreens: Benefits, Home Cultivation And More

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If the idea of putting spinach microgreens in your diet to boost your nutrition intake has piqued your interest, then superfoods like spinach microgreens are quickly becoming the next big thing in healthy living all around the world. 

Spinach microgreens are higher in micronutrients, including vitamins and minerals. According to a research article called ‘Assessment of Vitamin and Carotenoid Concentrations of Emerging Food Products: Edible Microgreens’ published at JAFC, microgreens have substantially higher levels of lipophilic (the capacity of a chemical substance to dissolve in fats, oils, lipids, and non-polar solvents) vitamins than mature portions. Microgreens have a forty-fold higher vitamin E concentration than mature portions. They have minimal levels of anti-nutritional elements like nitrates and nitrites. Furthermore, they are a rich source of a variety of bioactive chemicals. 

Spinach microgreens are small vegetable greens, the size of which lies between sprouts and baby leaf vegetables, measuring 1 to 3 inches (2.5-7.5 cm) tall. They have a strong fragrant flavor and are high in nutrients. They also come in a variety of colors and textures. 

Depending on the species, microgreens have a wide range of flavors, ranging from mild to spicy and gently sour to bitter. Spinach microgreens, on the other hand, are more towards a sweeter taste. Their flavor is commonly described as rich and powerful. One can also top off salads, sandwiches, and soups with such microgreens. It is also great for filling paranthas and other Indian dishes. 

Spinach microgreens are easy to grow as they can be grown in a range of environments, including the outdoors, greenhouses, and even your windowsill. They also promote good eye health and prevent cancer. 

This blog will focus on how to produce spinach microgreens on your own, considering it is one of the healthiest, tastiest, and most popular leafy vegetables.

What Is the Best Way to Grow Spinach Microgreens in Soil?

To cultivate spinach microgreens on your own, you will need the following tools and ingredients:

  • A spray bottle or a watering container
  • Seeds of spinach
  • A hole-punched tray or pot
  • A stand or shelf to keep the greens on
  • Sufficient supply of water
  • Fertile soil
  • Sifter

Guide to Growing Spinach Microgreens

  • Choosing the right seeds to plant is, without a doubt, the most crucial element to consider while growing microgreens. A variety of brands and vendors sell seeds, but it is up to you to make sure you are getting high-quality seeds. Your best bet is to buy seeds that are organically grown and free of artificial fertilizers, pesticides, and insecticides. Non-GMO seeds are also a viable choice.
  • Ensure that your seeds are properly prepared. The first stage in planting your seeds is to thoroughly prepare them before you begin tending to the soil. You can soak your seeds overnight before planting them if you want your seeds to sprout quickly. Soaking them ensures that any chemicals or other contaminants on the surface of the seeds are removed. If you do not want to soak the seeds, wash them in clean water at least twice before planting.
  • You will then need to focus on soil preparation. To plant your microgreen spinach seeds, you will need fertile soil, but not too fertile. Growing ordinary spinach does not necessitate the richest soil possible. Lightly fertilized soil should be plenty for microgreens. You will need to soften the soil a bit before leveling it. After that, sprinkle the seeds with about 14 inches between them. After that, cover them with around 1/8 inch of soil. If you want your soil to be finer so your seeds may grow into healthy microgreens, a soil sifter can help you get rid of any huge particles.
  • You will need to start watering the seeds once they have been tucked away in the soil. To kickstart your seeds’ growth processes, use a watering can or a spray bottle to provide them with a small but sufficient amount of water. Begin by wetting the soil as soon as the seeds are planted. After that, you can start watering them twice a day. While giving your plants less water can be a concern, giving them too much water can also be a problem.
  • We must not overlook the most important factor in ensuring that your microgreens grow to be healthy — sunlight. Set the plantings out in the sunlight. When you first plant your seeds, keep them covered with plastic wrap or a lid until they develop leaves. This usually takes three to four days. You can start exposing your greens to sunlight when you notice leaves. To avoid scorching the little leaves, make sure they are exposed to indirect sunlight for the first day or two. After that, you can start exposing them to direct sunshine to help them thrive.

What Are the Health Advantages of Consuming Spinach Microgreens?

Spinach microgreens, like spinach, provide a slew of health benefits. They are known as “superfoods” all across the world and for a good cause. One cup of raw spinach has the following nutrients:

  • Calorie count: 7
  • Protein content: 0.86 g
  • Calcium content: 29.7 mg 
  • Iron content: 0.81 g
  • Magnesium content: 24 mg
  • Potassium content: 167 mg
  • Vitamin A content: 141 micrograms (mcg)
  • Folate content: 58 micrograms (mcg)

Let’s look at some of the health and nutritional advantages of consuming spinach microgreens:

  • Helps Manage Diabetes 

According to the article, “Diabetes: How Spinach Helps Manage Blood Sugar Levels Naturally’, published by NDTV Food Desk, spinach microgreens include antioxidants that assist people with diabetes patients in lowering their blood glucose levels. It also makes the body more insulin-sensitive and helps avoid stress-related alterations.

  • Reduces Blood Pressure

Potassium is abundant in spinach and, by extension, spinach microgreens. As stated in ‘How Potassium Can Help Control High Blood Pressure, published in April 2022, potassium is among many minerals that aid in reducing and regulating blood pressure.


By now, you must have a solid understanding of how to cultivate spinach microgreens at home. All you have to keep in mind are enough hydration, light, heat, and air circulation for these plants. One does not need the most advanced tools and equipment for growing them. 

This superfood helps tackle many health issues like diabetes, cancer, and blood pressure and must be a part of one’s diet.


Soak And Soil. (2022, February 1). Spinach microgreen guide (FAQ, how to grow, benefits). Soak And Soil. Retrieved June 1, 2022, from

Spinach microgreens seeds. Cultigen Organics. (n.d.). Retrieved June 1, 2022, from,is%20definitely%20worth%20a%20try

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