Kale Microgreens: Why Are They So Good for You?

Last modified on June 4th, 2022 at 1:50 am

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Kale microgreens are widely known as the world’s most nutrient-dense superfood. They have several health benefits while also being low in calories. They have four times the nutrition content of the full-grown form as microgreens!

Kale belongs to the cabbage family. Broccoli, cauliflower, and collards are all members of the same family. Kale has been cultivated for centuries and is said to have originated in the eastern Mediterranean. Kale has been consumed for its health advantages since 2000 BCE, and it has long been popular in Europe and North America.

What are Kale Microgreens?

Microgreen kale is a smaller variant of the full-grown leafy vegetable. The leaves, like cabbage leaves, are stiff and come in a variety of forms. Due to its vast range of health benefits, it’s one of the most popular microgreens to produce and eat.

The leaves of kale microgreens are tiny in comparison to the mature vegetable’s curled or straight leaves. It’s a fast-growing microgreen, and you may plant the seeds and harvest them in as little as a week. 

Kale microgreens come in varieties. The Scotch kale, which has curly green leaves and a white stem, and the Red Russian kale, which has plain leaves and a reddish/purple stem, are the most common.

How to Grow Kale Microgreens? 

Kale microgreens are simple and quick to grow. It is not necessary to soak the seeds before planting them. Kale thrives in both soil and hydroponic environments. 

Here are easy steps to grow kale microgreens: 

  • Fill the tray halfway with the media of your choice and evenly distribute these seeds on the soil surface. 
  • Then, place your trays in a dark place for a few days or cover them with another tray. Add some weight, such as a stone of around 7-10lbs. 
  • If you do this, your kale will grow more uniformly by seedlings being pushed into the growth media due to pressure.
  • Keep this tray in the dark for three days or until you notice signs of seed germination. 
  • Later on, remove the weight and cover and place the seeds in the light once they have sprouted. 
  • Keep watering them during the growth period (sunlight stage) to nourish the roots. 
  • After a week, you should be able to start harvesting your Kale microgreens. 

What is the Best Way to Store Kale Microgreens?

It is advisable to harvest the amount you need and use them fresh. If you need to store them, ensure they are dry before storing them. Microgreens that are wet will quickly turn to mush. Therefore, store them in a plastic bag or container to extend their shelf life. 

Before harvesting, you’ll need to stop watering them for 8-12 hours. To dry, place them on a paper towel and cover them with another paper towel. To remove extra water without harming the plants, dab gently. They should last for at least a year if placed in the container.

Kale Microgreens: Culinary Advice

Kale microgreens have a deep, rich, earthy, and nutty taste. The leaves can be bitter when eaten raw, but there are several ways to enjoy this vegetable.

  • Combine it in your salad with vinegar, oil, and some nuts. 
  • Kale can also be cooked and added to your soup. It can be stir-fried, steamed, or braised. 
  • Kale is also delicious in smoothies. It gives your drinks a richer flavor and makes them considerably healthier. 

Health Benefits of Kale Microgreens

Kale microgreens are loaded with nutrients and are well-known for their numerous health benefits. It contains minerals, fiber, antioxidants, potassium, calcium, magnesium, copper, manganese, and vitamins A, C, K1, and B6. They’re one of the most nutrient-dense greens available.

So, if you want to pack a nutritional punch into your diet without breaking the bank, we recommend starting your little kale microgreens crop. Let’s have a look at the nutritional advantages:

Makes you look and feel younger: Sulforaphane, antioxidants beta-carotene, Vitamin C, flavonoids, and polyphenols are abundant in kale microgreens. These elements actively decrease oxidative damage, a factor in the aging process. Rich vitamin C in these greens helps to strengthen your immune system, keep your bones healthy, boost collagen formation, and keep your skin soft.

Lowers risk of cancer: Kale microgreens contain antiviral, antidepressant, antioxidant, and anti-inflammatory flavonoids and sulforaphane. A study titled “The role of Sulforaphane in cancer chemoprevention and health benefits: a mini-review” was published in the journal of cell communication and signaling in 2017. According to studies, sulforaphane is considered for cancer treatment, tumor reduction, and reversing neuroinflammation.

Helps your body fight diseases- Vitamin K is essential for blood clotting, and kale microgreens are one of the leading sources of this vitamin. They help to keep heart disease and osteoporosis at bay. 

Kale microgreens also aid in the prevention and management of diabetes. A study titled “Alpha-lipoic acid supplementation and diabetes” was published in Nutrition Reviews in 2008. The study showed that Alpha-lipoic acid decreases glucose levels and improves insulin sensitivity. 

Boosts your immune system- In addition to directly combating cancer, kale microgreens are high in vitamin C. A study titled “Kale: An excellent source of vitamin C, pro-vitamin A, lutein, and glucosinolates” published in Research Gate showed Kale microgreens are abundant in Vitamin C. Collagen formation is aided by this vitamin C. This chemical boosts your immune system while also improving the appearance and feel of your skin.

Protects your heart- Kale microgreens have significant quantities of polyphenols, which lower the risk of heart disease and other heart-related issues. Steamed kale is actually 43% as effective as cholestyramine, a cholesterol-lowering medication with a similar mechanism of action. The study titled “Steam cooking significantly improves in vitro bile acid binding of collard greens, kale, mustard greens, broccoli, green bell pepper, and cabbage” was published in the Nutrition Research journal.

These microgreens are known to reduce cholesterol levels, thereby preventing cardiovascular diseases. This is a great natural way to lower your risk of cardiac problems like strokes and heart attacks. It may even aid in the reduction of blood pressure.

Preserves your eyesight- Lutein and zeaxanthin are abundant in kale microgreens. These are important for preventing cataracts, minimizing sun damage, and slowing macular degeneration. 

Kale’s carotene aids in the protection of eye cells. There will be lesser visits to the optometrist if you eat it more frequently. You’ll need a lot of it, especially as an adult, to preserve your vision for longer.

Helps you in your weight loss journey- Kale microgreens provide a boost in nutritional value without adding calories to your diet. With only 33 calories per cup, four to five cups of kale microgreens provide roughly 35 grams of complex fiber carbohydrates and 10 grams of protein to keep you feeling full. Consuming Kale microgreens in the diet is a low-calorie method of meeting dietary requirements while decreasing excess caloric intake. 


Kale microgreens can be a fun and useful way to make your meals nutritious. They can provide flavor to both sweet and savory foods and contain more nutrients than their adult plants. It can be a healthy and nutrient-dense addition to your daily diet. Incorporate these greens in your diet to keep diseases at bay.


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