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My wife loves basil. We eat mozzarella and basil, bruschetta and basil, pea soup and basil, pizza and basil. I don’t know any food we eat that we have not had some basil. I love basil, so I was excited to grow some microgreens to see how they taste.
The aroma is intoxicating, and the flavor is even better. But did you know that these microgreens are packed with nutrition?
Basil microgreens are dense with vitamins A, C, E, K, and B-complex, along with essential minerals including iron, calcium, and potassium. Their antioxidant content is well-documented, and their anti-inflammatory compounds, including eugenol and linalool, have been studied for cardiovascular and digestive benefits. In their microgreen form, these properties are concentrated into a smaller plant at a higher density than mature basil.
Read on for the full USDA nutrition breakdown, the health benefits backed by research, and practical ways to add basil microgreens to your meals.
Key Takeaways
Basil microgreens provide vitamins C, K, and E, along with calcium at 177mg per 100g and iron at 3.17 mg per 100g, according to the USDA FoodData Central database (USDA, n.d.). Anti-inflammatory compounds, including eugenol, linalool, and rosmarinic acid, are present in measurable concentrations. Basil microgreens are typically ready to harvest in 16 to 25 days and are best consumed raw to preserve heat-sensitive nutrients.
Basil Microgreens Work.
But Only for Certain Patterns.
In the Microgreens Method, basil targets respiratory reactivity, seasonal inflammation, and antioxidant support through rosmarinic acid. If those are not your concern, a different variety matches your pattern more precisely. Five questions tells you which one.
Find My PatternWhat is the history of basil and basil microgreens?
Basil, known scientifically as Ocimum basilicum, has a rich history that spans continents and cultures.
Scientific Name: Ocimum basilicum [3]
Common Name: Basil or sweet basil
Plant Family: Lamiaceae (mint family)
Etymology: Ocimum — from the Greek word Okimon, meaning smell. Basilicum — the Latin translation of the Greek word basilicon, meaning kingly herb. Ancient Greeks called it “The Herb of Kings.”
It was first cultivated in Asia over 5,000 years ago and traveled to Africa and the Mediterranean along spice routes. The ancient Egyptians also valued basil for its healing qualities, using it in their traditional medicines and mummification practices. It has been worshipped as a holy herb and used medicinally for its health benefits in ancient Indian medicine.
The herb made its way to Europe via the Middle East in the Middle Ages and was used to ward off evil spirits. It was in the 16th century that basil became popular in England for its culinary uses, and it eventually found its way to the Americas with the early colonists.
Today, basil is a staple in cuisines worldwide, particularly in Italian and Southeast Asian dishes. It’s the main ingredient in pesto, a crucial element in Thai curries, and a flavorful addition to salads, soups, and pizzas. Basil microgreens are typically added to the food processor at the same time as garlic and pine nuts.
Medicinally, basil is used to aid digestion, alleviate coughs and colds, and even reduce stress and anxiety.
In addition, basil may treat general pain and digestive disturbances in many ways, including as an anti-inflammatory agent. It’s an antimicrobial, which can help heal wounds and infections. The active substance in basil, cinammonic acid, may help with circulation, respiration, and blood sugar.
In its microgreen form, basil retains these medicinal properties. It packs an even denser nutritional punch, making it a valuable addition to any diet.
They are typically harvested before they reach 3 inches in height since they taste better when slightly smaller. Basil microgreens are among the microgreens with the slowest growth rates. They will still be grown in a few weeks, of course.
Basil microgreens are rich in vitamins C and K, minerals iron and calcium, and antioxidants that help reduce cancer risks and promote cardiovascular health.
What nutrients are in basil microgreens?
Basil microgreens are renowned for their numerous nutritional benefits. Along with minerals, it also has vitamins. According to the USDA National Nutrient Database, basil microgreens contain (at a minimum) the following nutrients per 100g:
| Name | Amount | Daily Value | % Daily Value |
|---|---|---|---|
| Water | 92.1 g | 3546 g | 2.60% |
| Energy | 23 kcal | ||
| Energy | 94 kJ | ||
| Protein | 3.15 g | 68 g | 4.63% |
| Total lipid (fat) | 0.64 g | 62 g | 1.03% |
| Carbohydrate, by difference | 2.65 g | 315 g | 0.84% |
| Fiber, total dietary | 1.6 g | 38 g | 4.21% |
| Sugars, total including NLEA | 0.3 g | 50 g | 0.60% |
| Calcium, Ca | 177 mg | 1000 mg | 17.70% |
| Iron, Fe | 3.17 mg | 8 mg | 39.63% |
| Magnesium, Mg | 64 mg | 420 mg | 15.24% |
| Phosphorus, P | 56 mg | 0.7 g | 8.00% |
| Potassium, K | 295 mg | 3400 mg | 8.68% |
| Sodium, Na | 4 mg | 1500 mg | 0.27% |
| Zinc, Zn | 0.81 mg | 11 mg | 7.36% |
| Copper, Cu | 0.385 mg | 900 mcg | 42.78% |
| Manganese, Mn | 1.15 mg | 2.3 mg | 50.00% |
| Selenium, Se | 0.3 µg | 55 mcg | 0.55% |
| Vitamin C, total ascorbic acid | 18 mg | 90 mg | 20.00% |
| Thiamin | 0.034 mg | 1.2 mg | 2.83% |
| Riboflavin | 0.076 mg | 1.3 mg | 5.85% |
| Niacin | 0.902 mg | 16 mg | 5.64% |
| Pantothenic acid | 0.209 mg | 5 mg | 4.18% |
| Vitamin B-6 | 0.155 mg | 1.3 mg | 11.92% |
| Folate, total | 68 µg | 400 mcg | 17.00% |
| Choline, total | 11.4 mg | 0.55 g | 2.07% |
| Betaine | 0.4 mg | ||
| Vitamin A, RAE | 264 µg | 900 mcg | 29.33% |
| Carotene, beta | 3140 µg | ||
| Cryptoxanthin, beta | 46 µg | ||
| Vitamin A, IU | 5280 IU | ||
| Lutein + zeaxanthin | 5650 µg | 6000 mcg | 94.17% |
| Vitamin E (alpha-tocopherol) | 0.8 mg | 15 mg | 5.33% |
| Tocopherol, gamma | 0.16 mg | ||
| Vitamin K (phylloquinone) | 415 µg | 120 mcg | 345.83% |
| Fatty acids, total saturated | 0.041 g | ||
| Fatty acids, total monounsaturated | 0.088 g | ||
| Fatty acids, total polyunsaturated | 0.389 g | ||
| Cholesterol | 0 mg | ||
| Tryptophan | 0.039 g | ||
| Threonine | 0.104 g | ||
| Isoleucine | 0.104 g | ||
| Leucine | 0.191 g | ||
| Lysine | 0.11 g | ||
| Methionine | 0.036 g | ||
| Cystine | 0.028 g | ||
| Phenylalanine | 0.13 g | ||
| Tyrosine | 0.077 g | ||
| Valine | 0.127 g | ||
| Arginine | 0.117 g | ||
| Histidine | 0.051 g | ||
| Alanine | 0.132 g | ||
| Aspartic acid | 0.301 g | ||
| Glutamic acid | 0.277 g | ||
| Glycine | 0.122 g | ||
| Proline | 0.104 g | ||
| Serine | 0.099 g |
Nutrients Found in Basil Microgreens
It is good to know what’s in your food! The nutrients found in basil microgreens include various vitamins, minerals, and antioxidants. Here are some of the nutrients present in basil microgreens:
Vitamin C
Basil microgreens are rich in Vitamin C, which is essential for developing and repairing all body tissues. They contribute to various bodily functions such as collagen production, iron absorption, immunity, wound healing, and maintenance of cartilage, bones, and teeth.
Vitamin K1
They are also a good source of Vitamin K1, primarily involved in blood clotting but also contribute to bone health.
Vitamin E
Basil microgreens contain Vitamin E, a fat-soluble antioxidant that protects your cells from oxidative damage.
Beta-Carotene
They’re high in beta-carotene, which is converted to Vitamin A by the body. Good vision, a robust immune system, and good skin and mucous membranes are all necessary for vitamin A.
Lutein and Zeaxanthin
These two types of carotenoids play an essential role in your eye health.
Polyphenols
Basil microgreens are rich in polyphenols, which are compounds with antioxidant properties. They help to protect your cells against the harmful effects of free radicals.
Minerals
They contain essential minerals like calcium, iron, magnesium, phosphorus, potassium, and zinc.
Please note that the exact quantities of these nutrients can vary based on growing conditions and the specific variety of basil used.[1] It’s best to refer to the USDA Food Database or a similar reliable source for the most accurate information.[4]
What are the health benefits of eating basil microgreens?
Most people who come to basil microgreens come through the kitchen. They like the flavor. They want a fresh garnish. The health benefits are a bonus, not the entry point.
But for anyone dealing with chronic low-grade inflammation, seasonal respiratory symptoms, or digestive discomfort, basil microgreens are not just a culinary choice. The bioactive compounds that give basil its distinctive aroma are the same ones with the most documented health activity.
Rosmarinic acid is the primary anti-inflammatory compound
The compound most relevant to basil’s anti-inflammatory and antioxidant activity is rosmarinic acid, a polyphenol found throughout the Lamiaceae family. Vastakaite et al. (2015) confirmed measurable rosmarinic acid concentrations in basil microgreens grown under greenhouse conditions, with levels influenced by light spectrum. In research on the herb family broadly, rosmarinic acid has been associated with inhibition of pro-inflammatory enzymes and antioxidant activity comparable to synthetic antioxidants at similar concentrations.
For readers managing seasonal allergies or respiratory reactivity, rosmarinic acid is the compound worth tracking. Its documented activity includes inhibition of leukotriene synthesis, which is part of the inflammatory cascade involved in allergic respiratory response. This does not make basil microgreens a treatment for any condition. It does make them a consistently relevant dietary choice for anyone whose concern lies in that pattern.
Eugenol and linalool contribute to the anti-inflammatory baseline
The aromatic compounds responsible for basil’s characteristic scent are also biologically active. Eugenol inhibits cyclooxygenase activity, the same mechanism as common anti-inflammatory medications, though at dietary concentrations, the effect is dose-dependent. Linalool has documented calming and anti-inflammatory properties in animal models, and is present in measurable concentrations in sweet basil microgreens (Bulgari et al., 2016).
Both compounds are heat-sensitive. Cooking reduces their concentration significantly, which is why basil microgreens consumed raw, as a garnish or in a cold preparation, deliver more of the active compounds than cooked applications.
Cardiovascular and digestive activity
Basil is one of the better plant sources of magnesium, which plays a role in regulating blood pressure and supporting cardiac muscle function. The beta-carotene in basil microgreens, once converted to vitamin A, contributes to reducing oxidative damage to cholesterol in the bloodstream, lowering the conditions that precede atherosclerosis.
For digestion, basil has a documented history of use for intestinal spasm, gas, and appetite stimulation across traditional medicine systems from India to the Mediterranean. The volatile oils responsible for this activity, primarily linalool and methyl chavicol, are present in the microgreen form at concentrated levels relative to mature basil.
Antimicrobial activity
Laboratory research confirms that basil extracts exhibit antimicrobial activity against a range of bacteria, yeasts, and molds, with eugenol as the primary active compound. At dietary concentrations, this does not function as a clinical antimicrobial, but it does contribute to the overall functional food profile that makes basil microgreens worth incorporating consistently rather than occasionally.
Basil Microgreens Work.
But Only for Certain Patterns.
In the Microgreens Method, basil targets respiratory reactivity, seasonal inflammation, and antioxidant support through rosmarinic acid. If those are not your concern, a different variety matches your pattern more precisely. Five questions tells you which one.
Find My PatternHow do you use basil microgreens in cooking?
This is what I learned from my wife. You can use basil microgreens to garnish your lasagna. Whether you’re making scrambled, sunny-side-up, or hard-boiled eggs, add some green to your recipes. With basil microgreens, any dish with mozzarella and marinara sauce will taste better.
Flavor profile
Basil microgreens have a more intense flavor than mature basil. They offer a fresh, slightly sweet taste with a hint of clove. Adding them to your diet is a simple and delicious way to boost your nutrient intake and enjoy their health benefits. Here are some practical recipe tips to get you started.
Salads and wraps
Basil microgreens add a fresh, aromatic flavor to salads and wraps. They pair well with tomatoes, mozzarella, and a drizzle of balsamic glaze for a twist on the classic Caprese salad. Check out my book, “Eat Now! 15 Savory Microgreen Salad Recipes,” available on Amazon.
Juices and smoothies
Add a handful of basil microgreens to your favorite smoothie for a nutrient boost. They blend well with fruits like strawberries, bananas, and blueberries. Check out my book, “Eat Now! Microgreen Juices: 25 Savory Pocket Recipes,” available on Amazon.
Garnish
Use basil microgreens as a garnish to elevate the presentation and flavor of your dishes. They’re perfect for topping pasta, pizza, soups, and grilled meats. Check out my book, “Eat Now! Microgreen Soups: 15 Savory Low-Fat Pocket Recipes,” available on Amazon.
Pesto
Make a microgreen pesto by blending basil microgreens with garlic, pine nuts, Parmesan cheese, and olive oil. Use it as a spread for sandwiches, a sauce for pasta, or a marinade for chicken.
Teas
Sweet basil microgreens steeped in warm water with a touch of honey make a calming tea.
Experimenting with different dishes and flavors is what makes microgreens worth growing. Start small and gradually incorporate them into your meals. With their potent nutrition profile and versatile flavor, basil microgreens are a genuine addition to any diet.
I didn’t know this until after I started researching for this post. But tens of different kinds of basil are grown in almost every world region. It is amazing!
These basil microgreens offer even more diversity in flavors, appearances, and culinary uses. Whether looking for a specific taste profile, visual appeal, or cultural influence, basil microgreens provide a wide range of options to explore and enhance your culinary creations.
Several types of basil microgreens are popular due to their unique flavors, origins, and culinary applications. Let’s explore some of them (in alphabetical order).
What types of basil microgreens are there?
African Blue Basil (Ocimum kilimandscharicum × basilicum ‘Dark Opal’)
African Blue basil microgreens have deep purple leaves with a spicy, peppery flavor. Originating from Africa, they are known for their ornamental value. They are also used in culinary preparations similar to sweet basil.
American or Lime Basil (Ocimum americanum)
Lime basil microgreens have a tangy lime-like aroma and taste. They are often used in Southeast Asian cuisines, especially Thai and Indonesian dishes. Lime basil microgreens complement fish dishes, noodle soups, and spicy curries.
Ararat Basil (Ocimum basilicum’ Ararat’)
Ararat basil microgreens have green leaves with purple streaks and a spicy, cinnamon-like flavor. They are commonly used in salads, dressings, and topping for pizzas.
Boxwood Basil (Ocimum basilicum ‘Boxwood’)
Boxwood basil microgreens have small, compact leaves with a mild, sweet flavor. They are often used as a decorative element in salads and appetizers and as a dessert garnish.
Christmas Basil (Ocimum basilicum ‘Christmas’)
Christmas basil microgreens have green leaves with red veins, creating a festive appearance. They have a mild basil flavor and are often used as a decorative element in salads, hors d’oeuvres, and holiday dishes.
Cilantro Basil (Ocimum basilicum ‘Cilantro’)
Cilantro basil microgreens have a unique combination of flavors reminiscent of basil and cilantro. Originating from South America, they are often used in Latin American and Asian cuisines. These microgreens add a fresh, herbal twist to salsas, tacos, and Asian-inspired dishes.
Cinnamon Basil (Ocimum basilicum’ Cinnamon’)
Cinnamon basil microgreens feature a distinct cinnamon aroma and flavor. They are often used in sweet dishes like fruit salads, desserts, and beverages, providing a unique twist to traditional basil uses.
Fernleaf Basil (Ocimum basilicum ‘Fernleaf’)
Fernleaf basil microgreens have delicate, fern-like leaves and a mild, slightly spicy flavor. They are often used in salads, soups, and as a garnish for seafood dishes.
Genovese Basil (Ocimum basilicum ‘Genovese’)
Genovese basil is a specific variety of sweet basil and is well-known for its use in traditional pesto recipes. Its microgreens are robust and aromatic, perfect for pesto, Caprese salads, and garnishing soups.
Globe Basil (Ocimum basilicum ‘Minimum’)
Globe basil microgreens have small, compact leaves and a sweet flavor. They are often used as a garnish, in salads, or added to cocktails for a touch of freshness.
Greek Basil (Ocimum basilicum ‘Minimum’)
Greek basil microgreens have small leaves and a mild flavor. They are commonly used in Greek and Mediterranean dishes such as Greek salads, tzatziki, and tomato-based sauces.
Holy Basil (Ocimum tenuiflorum)
Also known as Tulsi, Holy basil is a sacred plant in Hindu culture. Its microgreens have a peppery and clove-like taste. In Ayurvedic medicine and various Indian dishes, including teas, soups, and stews, holy basil is widely used.
Italian Large Leaf Basil (Ocimum basilicum’ Italian Large Leaf’)
Italian Large Leaf basil microgreens have broad, tender leaves with a classic basil flavor. They are commonly used in Italian cuisine, including pasta dishes, pizzas, and tomato-based sauces.
Lemon Basil (Ocimum basilicum ‘Citriodorum’)
Lemon basil microgreens have a refreshing citrusy scent and taste. They add a zesty flavor to salads, seafood dishes, and desserts. Lemon basil is famous for making infused oils, teas, and lemonade.
Lettuce Leaf Basil (Ocimum basilicum’ Lettuce Leaf’)
Lettuce Leaf basil microgreens have large, crinkled leaves resembling lettuce. They have a mild flavor and are often used in salads, sandwiches, and as a wrap for other ingredients.
Opal Basil (Ocimum basilicum ‘Purpurascens’)
Opal basil microgreens have striking purple foliage with a sweet and spicy flavor. They add color to salads, sandwiches, and herbal vinegar or oils.
Persian Basil (Ocimum basilicum ‘Persian’)
Persian basil microgreens have a mild, sweet flavor with hints of mint and licorice. They are widely used in Middle Eastern and Mediterranean cuisines, including salads, yogurt dips, and grilled meat dishes.
Purple Basil (Ocimum basilicum ‘Purpurascens’)
As the name suggests, purple basil microgreens have a striking purple hue on their leaves. They offer a slightly spicy and clove-like flavor. Purple basil adds color and taste to salads, desserts, and cocktails.
Purple Ruffles Basil (Ocimum basilicum’ Purple Ruffles’)
Purple Ruffles basil microgreens have deeply ruffled leaves with a sweet, spicy flavor. They are famous for their ornamental value. They can be used in salads, garnish, or even for making flavored oils and vinegar.
Red Rubin Basil (Ocimum basilicum’ Red Rubin’)
Red Rubin basil microgreens have deep burgundy leaves and a mild, sweet flavor. They are primarily used for their vibrant color. They are often used in salads, as a garnish, or in dishes where their appearance can be highlighted.
Sacred Basil (Ocimum sanctum)
Also known as Tulsi, Sacred basil is considered a holy herb in Hinduism and is highly revered in Indian culture. Its microgreens have a strong, spicy, and clove-like flavor. Sacred basil microgreens are used in various Ayurvedic preparations, herbal teas, and medicinal remedies.
Sweet Basil (Ocimum basilicum)
Sweet basil is the most common and often used in Italian cuisine. Its microgreens possess a firm, sweet, and slightly peppery flavor. They are excellent additions to salads, pasta dishes, and pesto sauces.
Spicy Bush Basil (Ocimum basilicum’ Minimum Compactum’)
Spicy Globe Bush basil microgreens are compact and have a spicy, intense flavor. They are commonly used in Italian and Thai cuisines and are perfect for adding a punch of flavor to sauces, stir-fries, and dressings.
Spicy Globe Basil (Ocimum basilicum’ Spicy Globe’)
Spicy Globe basil microgreens have a compact growth habit and a spicy flavor. Originating from India, they are often used in Indian and Thai cuisines. These microgreens add a kick to curries, chutneys, and spicy dishes.
Thai Basil (Ocimum basilicum var. thyrsiflora)
From Southeast Asia, Thai basil has a distinctive licorice-like flavor with hints of anise. Its microgreens are often used in Thai, Vietnamese, and other Asian cuisines. They complement spicy stir-fries, curries, and noodle dishes.
These are just a few examples of the different basil microgreens available. These basil microgreens can be grown quickly at home or sourced from specialty markets or local farmers’ markets.
Want more ideas on using basil and other microgreens in your daily meals? Read my post, “Mastering the Art – How Chefs Pair Microgreens with Proteins for a Nutritional Boost.“
Each variety offers a unique flavor profile, allowing for versatile culinary applications in various cuisines. Experimenting with different types of basil microgreens can add depth and complexity to your dishes while enhancing their visual appeal.
How do you grow basil microgreens at home?
Basil microgreens are relatively easy to grow but require specific conditions. Here is a brief overview of their growing profile.
Light requirements
Basil microgreens prefer a good amount of light. They can grow under indirect sunlight but benefit from 12 to 16 hours of light per day for optimal growth. If you are growing indoors, a fluorescent or LED grow light provides the necessary light intensity.
Grow medium
Basil microgreens grow best in a soil-based medium. The soil should be well-draining to prevent waterlogging, which leads to root rot. A mixture of peat moss, vermiculite, and perlite works well.
Watering
Basil microgreens prefer to be watered from below. This method helps prevent damping-off disease, a common problem in seedlings and young plants.
Temperature
Basil microgreens prefer warm temperatures, growing best between 70 and 80°F (21 to 27°C). They are one of the more temperature-sensitive microgreens, so consistency matters more than it does with brassicas or radish.
Days to harvest
Basil microgreens are typically ready to harvest 16 to 25 days after sowing. They are ready when they have developed their first set of true leaves. Growing conditions can vary based on the specific variety, so check the instructions for your specific seeds.
If you are growing at home, these resources will help you get started:
LED Grow Light from Roleadro: This LED light is well-suited for indoor microgreens gardening. It provides the light spectrum plants need and runs efficiently. Get it here.
My Microgreens Growing Book, available from Amazon: “Children of the Soil: Nine Days to Growing Nutritious Microgreens at Home,” covers the full lifecycle of microgreens and how to care for them. Find it here.
Every purchase through these links supports the work we do to bring you tray-tested, science-backed microgreens content.
Basil Microgreens Work.
But Only for Certain Patterns.
In the Microgreens Method, basil targets respiratory reactivity, seasonal inflammation, and antioxidant support through rosmarinic acid. If those are not your concern, a different variety matches your pattern more precisely. Five questions tells you which one.
Find My PatternWrap-Up: Basil Microgreens Nutrition
In conclusion, basil microgreens are a nutritional powerhouse that offers many health benefits. They’re rich in vitamins A, C, and K and other essential minerals such as calcium, iron, and magnesium. These microgreens also contain potent antioxidants, which help combat oxidative stress and inflammation, promoting overall health.
The unique, aromatic flavor of basil microgreens makes them a versatile addition to various dishes, from salads and wraps to smoothies and pesto. Incorporating them into your diet is a simple and delicious way to enhance your nutrient intake.
We’ve explored the origins and uses of basil, the growing profile of basil microgreens, and their impressive nutritional profile. We’ve also provided practical tips on how to include these nutrient-dense greens in your diet.
Remember, the key to enjoying microgreens is experimentation. Don’t be afraid to try different dishes and flavors. Start with basil microgreens today and discover the joy of growing and eating fresh, nutritious greens.
So, why wait? Start incorporating basil microgreens into your diet today and reap their health benefits. Happy growing and eating!
Basil Microgreens Nutrition: Frequently Asked Questions
What do basil microgreens taste like?
Basil microgreens taste similar to mature basil but with a more concentrated intensity. The flavor is fresh and slightly sweet with a distinct clove-like note. Most varieties carry a faint peppery finish that makes them more complex than the herb at full maturity. The aroma is stronger than mature basil, which makes them particularly effective as a garnish or finishing ingredient.
How do you store basil microgreens after harvest?
Basil microgreens should be dry before refrigeration. Excess moisture accelerates spoilage, so pat them dry or use a salad spinner before placing them in a container. Store in a sealed container lined with a dry paper towel in the refrigerator. Properly stored, basil microgreens typically stay fresh for 5 to 7 days.
Are basil microgreens anti-inflammatory?
Basil microgreens contain eugenol and linalool, two compounds with documented anti-inflammatory properties (Bulgari et al., 2016). They also contain flavonoids and beta-carotene, which contribute to reducing oxidative stress in the body. Consuming them raw preserves these heat-sensitive compounds, which are reduced by cooking.
Can you eat basil microgreens every day?
Yes. Basil microgreens are safe for daily consumption as part of a varied diet. Their iron content at 3.17mg per 100g is notable, roughly 40% of the daily recommended intake, which makes portion awareness useful for individuals managing iron-sensitive conditions (USDA, n.d.). As with any food, dietary variety is preferable to relying on any single ingredient.
How do basil microgreens compare to mature basil in nutrition?
Basil microgreens contain higher concentrations of specific vitamins and antioxidants per gram than mature basil, with the ratio varying by nutrient and growing conditions. A University of Maryland and USDA study testing 25 microgreen species, including green basil, found concentrations of vitamins C, E, K, and beta-carotene significantly higher at the microgreen stage than in mature counterparts, with differences ranging from 4 to 40 times for specific nutrient-variety pairings (Xiao et al., 2012). The claim applies to specific nutrients, not a blanket comparison across all nutritional content.
Are there any health conditions that affect whether you should eat basil microgreens?
Basil microgreens contain vitamin K1, which plays a role in blood clotting. Individuals on anticoagulant medications such as warfarin should maintain consistent vitamin K intake rather than significantly increasing it, and should consult their healthcare provider before making changes to their diet (Bulgari et al., 2016). Their iron content is also relevant for individuals with hemochromatosis. For most people, basil microgreens are a safe and nutritious addition to a balanced diet.
References
- Bulgari, Roberta, et al. “Yield and Quality of Basil, Swiss Chard, and Rocket Microgreens Grown in a Hydroponic System.” New Zealand Journal of Crop and Horticultural Science, vol. 45, no. 2, 24 Nov. 2016, pp. 119–129, https://doi.org/10.1080/01140671.2016.1259642.
- Bulgari R, Negri M, Santoro P, Ferrante A. Quality Evaluation of Indoor-Grown Microgreens Cultivated on Three Different Substrates. Horticulturae. 2021; 7(5):96. https://doi.org/10.3390/horticulturae7050096
- Vaštakaitė, Viktorija, et al. “The effect of UV-A supplemental lighting on antioxidant properties of Ocimum basilicum L. microgreens in greenhouse.” Proceedings of the 7th international scientific conference rural development. 2015. https://www.researchgate.net/profile/Viktorija-Vastakaite-Kairiene/publication/292527252_THE_EFFECT_OF_UV-A_SUPPLEMENTAL_LIGHTING_ON_ANTIOXIDANT_PROPERTIES_OF_OCIMUM_BASILICUM_L_MICROGREENS_IN_GREENHOUSE/links/56af1a9008ae28588c62cc21/THE-EFFECT-OF-UV-A-SUPPLEMENTAL-LIGHTING-ON-ANTIOXIDANT-PROPERTIES-OF-OCIMUM-BASILICUM-L-MICROGREENS-IN-GREENHOUSE.pdf
- Vaštakaitė, V., Viršilė, A., Brazaitytė, A., Samuolienė, G., Miliauskienė, J., Jankauskienė, J. and Duchovskis, P. (2018). Pulsed LED light increases the phytochemical level of basil microgreens. Acta Hortic. 1227, 579-584. DOI: 10.17660/ActaHortic.2018.1227.73. https://doi.org/10.17660/ActaHortic.2018.1227.73
- “Ocimum Basilicum (Basil, Saint Joseph’s Wort, Sweet Basil, Thai Basil) | North Carolina Extension Gardener Plant Toolbox.” Plants.ces.ncsu.edu, plants.ces.ncsu.edu/plants/ocimum-basilicum/.
- FoodData Central” Basil, Fresh. Fdc.nal.usda.gov, https://fdc.nal.usda.gov/food-details/172232/nutrients.
- Puccinelli, Martina, et al. “Production of Selenium‐Biofortified Microgreens from Selenium‐Enriched Seeds of Basil.” Journal of the Science of Food and Agriculture, vol. 99, no. 12, 25 June 2019, pp. 5601–5605, https://doi.org/10.1002/jsfa.9826. Accessed 10 Apr. 2020.
- Christofi, Aristi, et al. “Determining the Nutrient Content of Hydroponically-Cultivated Microgreens with Immersible Silicon Photonic Sensors: A Preliminary Feasibility Study.” Sensors, vol. 23, no. 13, 1 Jan. 2023, p. 5937, www.mdpi.com/1424-8220/23/13/5937, https://doi.org/10.3390/s23135937. Accessed 11 July 2023.
- Rusu, Teodor, et al. “Overview of Multiple Applications of Basil Species and Cultivars and the Effects of Production Environmental Parameters on Yields and Secondary Metabolites in Hydroponic Systems.” Sustainability, vol. 13, no. 20, 1 Jan. 2021, p. 11332, www.mdpi.com/2071-1050/13/20/11332, https://doi.org/10.3390/su132011332.
- Bhornchai Harakotr, et al. “Effects of Light-Emitting Diode Light Irradiance Levels on Yield, Antioxidants and Antioxidant Capacities of Indigenous Vegetable Microgreens.” Science & Technology Asia, 2019, pp. 59–66, https://ph02.tci-thaijo.org/index.php/SciTechAsia/article/view/206350. Accessed 11 July 2023.
- Xiao, Z., Lester, G. E., Luo, Y., & Wang, Q. (2012). Assessment of vitamin and carotenoid concentrations of emerging food products: Edible microgreens. Journal of Agricultural and Food Chemistry, 60(31), 7644-7651. https://doi.org/10.1021/jf300459b
