Iron from microgreen and mature rocket, fenugreek, broccoli
What it found
In lab tests, mature rocket and fenugreek had more iron and more of it was soluble than in their microgreens, but iron uptake by cells was higher only from fenugreek microgreens.
Rocket microgreens and mature rocket gave similar iron uptake.
What they found
Animal and lab studies
Iron content in plants
Mature fenugreek and rocket had significantly more iron than their microgreens. Mature broccoli also had more copper and zinc than its microgreen.
Soluble iron after digestion
Mature fenugreek and broccoli had significantly more total bioaccessible iron and low-molecular-weight iron than their microgreens. Rocket microgreens had more low-molecular-weight iron than mature rocket.
Iron uptake by cells
Iron uptake by Caco-2 cells was significantly higher only from fenugreek microgreens compared to mature fenugreek. There was no difference in uptake between mature and microgreen rocket or broccoli.
Ascorbic acid effect
Adding ascorbic acid significantly increased iron uptake from mature fenugreek and rocket, but not from the other vegetables. Ascorbic acid also increased uptake from FeSO4.
Effect on iron salts
All vegetables except broccoli increased iron uptake from FeSO4. With ferric ammonium citrate, only mature rocket increased uptake, while microgreen rocket and broccoli reduced it.
Phytic acid levels
Phytic acid levels varied among the plants. Microgreen rocket had higher phytic acid and showed less iron uptake from ferric ammonium citrate than mature rocket.
What the authors conclude
“Microgreen fenugreek may be bred for a higher content of enhancers of iron availability as a strategy to improve iron nutrition in the populace.”
Also in their conclusions
- They say fenugreek microgreens could be promoted as a salad to improve iron status in groups vulnerable to iron deficiency.
- They recommend further research on preparation, taste and sensory characteristics of microgreens, and human trials to investigate iron absorption from microgreens.
- They suggest that plant breeding could select microgreens with higher levels of ascorbic acid to improve iron nutrition.
How it was done
Iron deficiency affects two billion people worldwide, and the authors wanted to see whether microgreens could be a sustainable way to improve iron intake from plant foods.
They grew rocket, fenugreek and broccoli microgreens hydroponically and bought mature versions from London markets. They measured mineral content, simulated digestion, and measured iron uptake in Caco-2 cells, with 3 to 6 replicates per experiment.
What it can’t tell you
- These are lab tests using cells, not people. They cannot show how much iron people would actually absorb from these vegetables.
- The study did not measure iron status in humans, so it cannot show whether eating these microgreens would prevent or treat iron deficiency.
Who paid
- Conflicts
- The authors declare no conflict of interest.
- Authors work at
- King's College London. Franklin-Wilkins-Building, UK
The paper
- Title
- In Vitro Bioaccessibility and Bioavailability of Iron from Mature and Microgreen Fenugreek, Rocket and Broccoli
- Type
- Study
- Evidence
- Animals and lab studies
- Summarised from
- Full text
- Licence
- CC BY. Words in quotation marks are the authors’; the rest is our summary.
- Cite
- Khoja KK, Buckley A, Aslam MF, Sharp PA, Latunde-Dada GO (2020). In Vitro Bioaccessibility and Bioavailability of Iron from Mature and Microgreen Fenugreek, Rocket and Broccoli. Nutrients. doi:10.3390/nu12041057Free full textPubMed 32290311DOI
Summary written 30 Sep 2026. Check it against the paper before it changes what you eat. How we summarise papers · Report an error