What Are Basil Microgreens, and Are They Healthier Than Basil Leaves?

Basil microgreens are young basil plants, harvested just after the first true leaves have developed. Basil microgreens benefits are not only a culinary delight but they’re also a powerhouse of nutrition.

Microgreens are prized in restaurants for the vibrant gourmet flair, bringing bursts of intense flavor to practically any dish. Beyond the gourmet touch, basil microgreens benefits prized by the health conscious as well as gardeners and those looking to grow herbs and edibles indoors.

Growing microgreens indoors in winter is a great way to have inexpensive, nutrient dense fresh greens year round.

Basil Microgreens Health Benefits

The health benefits of basil microgreens are extensive:

1. Antioxidant Properties: Basil microgreens contain various antioxidants, which help in combating oxidative stress and reducing the risk of chronic diseases like heart disease and cancer.
2. Anti-inflammatory Effects: The microgreens have compounds that exhibit anti-inflammatory properties, potentially aiding in the management of conditions like arthritis and bowel disorders.
3. Supports Digestive Health: High in fiber, basil microgreens can aid in digestion and promote gut health.
4. Boosts Immune Function: The high vitamin C content in these microgreens supports the immune system, helping the body fend off infections and diseases.
5. Enhances Skin Health: The vitamins and antioxidants in basil microgreens contribute to healthy skin by protecting against UV damage and aging.

Culinary Uses

Basil microgreens are a versatile culinary ingredient that add a fresh, intense basil flavor to dishes without overpowering them. So while microgreens contain intense flavor, their small size add just the right herbal touch without being overpowering.

Popular uses include garnishing soups, salads, and sandwiches, and incorporating them into sauces and pesto. Their vibrant green color also adds an aesthetic appeal to dishes.

Growing and Harvesting

Basil microgreens are relatively easy to grow at home. They require a warm, humid environment and typically are ready to harvest in 2-3 weeks after planting. The process involves sowing the seeds in a shallow tray filled with soil or a soil substitute, ensuring regular watering, and providing adequate light.

While both basil microgreens and mature basil leaves are highly nutritious, they differ in their nutritional concentration and composition. Here’s a comparison of their nutritional profiles:

Basil Microgreens vs. Basil Leaves Nutritional Comparison

We could not find reliable information on the content and percentages of Basil Microgreens nutrients, so here is some general information on that.

Basil Microgreens

• Higher Nutrient Density: Microgreens in general, including basil, tend to have a higher concentration of nutrients compared to their mature counterparts. This means they often contain more vitamins, minerals, and antioxidants per gram.
• Rich in Vitamins K, A, and C: These microgreens are particularly high in vitamin K, essential for blood clotting and bone health. They also have significant amounts of vitamins A and C.
• Antioxidant-Rich: Basil microgreens contain a variety of antioxidants, which are crucial in fighting oxidative stress and may reduce the risk of chronic diseases.
• Intense Flavor: While this is more of a culinary aspect, the intense flavor of basil microgreens means that a smaller quantity can be used in cooking to achieve the desired taste.

Mature Basil Leaves

• Broader Nutrient Spectrum: Mature basil leaves have a more diverse range of nutrients, although they might be present in lower concentrations compared to microgreens.
• Rich in Essential Oils: Mature leaves have higher levels of essential oils like eugenol, citronellol, and linalool, which contribute to their distinct aroma and potential health benefits, such as anti-inflammatory properties.
• Fiber Content: Mature basil leaves contain more fiber compared to microgreens, making them beneficial for digestive health.
• Versatility in Cooking: Due to their less intense flavor, mature basil leaves can be used in larger quantities and are a staple in many recipes, especially in Mediterranean cuisine.

Basil Leaves Nutrients

We haven’t found validated information on the Basil Microgreens nutrients, but here is the information on the basil leaves as a point of reference.

This table provides a comprehensive overview of the nutrients found in Basil Leaves per 100g, along with the nutrient’s corresponding percentage of Recommended Daily Allowance (RDA), matching the values given for the microgreens.

Nutrient	Amount in Basil Leaves	% of RDA
Water	92.1 g	2.49%
Energy	23 kcal	1.15%
Protein	3.15 g	6.3%
Total lipid (fat)	0.64 g	0.91%
Carbohydrate	2.65 g	0.88%
Fiber	1.6 g	4.21%
Sugars	0.3 g	0.6%
Calcium	177 mg	17.7%
Iron	3.17 mg	17.61%
Magnesium	64 mg	15.24%
Phosphorus	56 mg	8%
Potassium	295 mg	8.68%
Sodium	4 mg	0.27%
Zinc	0.81 mg	7.36%
Copper	0.385 mg	42.78%
Manganese	1.15 mg	50%
Selenium	0.3 µg	0.55%
Vitamin C	18 mg	20%
Thiamin	0.034 mg	2.83%
Riboflavin	0.076 mg	5.85%
Niacin	0.902 mg	5.64%
Pantothenic acid	0.209 mg	4.18%
Vitamin B-6	0.155 mg	11.92%
Folate	68 µg	17%
Choline	11.4 mg	2.07%
Vitamin A, RAE	264 µg	29.33%
Carotene, beta	3140 µg	–
Cryptoxanthin, beta	46 µg	–
Vitamin A, IU	5280 IU	–
Lutein + zeaxanthin	5650 µg	–
Vitamin E	0.8 mg	5.33%
Vitamin K	415 µg	345.83%

When the growth rate of microgreens is slower, the antioxidant potential increases, and vice versa.

Balancing Yield and Antioxidant Capacity in Basil Microgreens: An Exploration of Nutrient Solution Concentrations in a Floating System
^[1]https://www.researchgate.net/publication/373459419_Balancing_Yield_and_Antioxidant_Capacity_in_Basil_Microgreens_An_Exploration_of_Nutrient_Solution_Concentrations_in_a_Floating_System

Both Are Beneficial

While more nutritional research is needed on the microgreens nutritional profile, however, some general guidelines are applicable.

While basil microgreens boast a higher concentration of certain vitamins and antioxidants, mature basil leaves offer a broader range of nutrients and essential oils. The choice between basil microgreens and mature leaves can depend on specific dietary needs, flavor preferences, and culinary applications.

Basil microgreens and basil leaf are both highly beneficial and can be incorporated into a healthy diet to take advantage of their unique nutritional properties.

STUDY: Microgreens as an Exciting New Food for the 21st Century^[2]https://www.researchgate.net/publication/347296213_Microgreens_Exciting_new_food_for_21_st_Century

You can find more here in our article on how to grow microgreens.

In Summary

Incorporating basil microgreens into your diet offers a unique combination of flavor and nutrition. These tiny greens are not just a culinary trend but a nutrient-rich food that can contribute significantly to a healthy diet. Whether you’re a gourmet chef or a health-conscious individual, basil microgreens are a delightful and beneficial addition to your culinary repertoire.