11 Health Benefits of Microgreens

Microgreens Benefits — Real or Exaggerated?

Microgreens may be tiny, but don’t let their size fool you.

These miniature plants pack a powerful punch when it comes to nutrition and health benefits. Whether you’re looking to improve your diet, manage a health condition, or just add a burst of flavor to your meals, microgreens make a great addition to your meals.

Let's dive into the nutritional value of microgreens and why "vegetable confetti" may just be the next functional food. Then, we'll look at how to grow your own microgreens and incorporate them into your diet.

What Are Microgreens?

Microgreens are tender young vegetables and herbs that are grown from seed and then clipped at the stem and eaten fresh within 1 to 3 weeks of planting. Microgreens feature the first set of "true" leaves of the plant (versus the "false" leaves that appear right after germination). If you gave them more time, space, and nutrients, microgreens would first turn into baby greens and then mature plants.

Microgreens are one stage beyond sprouts, which are the initial growth from the seed and can be produced in about a week, without light or any kind of growing medium.

Microgreens come in a variety of colors, flavors, and textures, and have concentrated nutrients. In fact, they're becoming known as the next superfood. Both sprouts and microgreens are celebrated for their nutritional value, though it's worth noting that microgreens are just a bit more nutritious thanks to the use of sunlight to grow them.

In the chart below, I highlight some of the key differences between sprouts, microgreens, baby leaves, and mature plants.

Nutritional Value of Microgreens

Here are the four main points to know if you're considering eating microgreens.

Packed with Vitamins & Minerals

Microgreens are loaded with essential micro- and macronutrients. The exact nutritional content varies depending on which type of microgreen you're eating, but many varieties are rich in vitamins A, C, E, K, and folate, plus minerals like iron, potassium, magnesium, and zinc.

Microgreens make these nutrients bioavailable to us, meaning our bodies can more readily access all the nutrients inside the plant. Basically, a couple bites of microgreens every day gives you everything in a multivitamin and more. 

Loaded with Antioxidants

These tiny greens are also a great source of polyphenols, powerful antioxidants that enhance human health in numerous ways, including preventing and treating disease. Antioxidants found in microgreens vary depending on the type, but you can expect to find carotenoids, anthocyanins, ascorbic acid, glucosinolates, and more.

More Nutrient-Dense Than Mature Counterparts

Studies have shown that microgreens contain anywhere from 4 to 40 times the nutrients of their mature plant counterparts. So basically, if you eat a handful of broccoli microgreens, you're getting way more nutritional value than if you were to eat an entire crown of broccoli that took months to grow!

It makes sense if you consider the fact that you're getting a concentrated source of vitamins, minerals, and antioxidants by eating the initial stem and leaves. If you were to let the plant continue to grow, all those nutrients would eventually spread out to various leaves, stems, flowers, and fruit.

Pesticide- and Fertilizer-Free

The problem with eating a diet rich in fruits and vegetables is the potential for exposing yourself to greater quantities of chemical fertilizers and pesticides used in the growing process. Because microgreens are grown indoors and harvested within a matter of days, they don't require any fertilizer or pesticide use.

Benefits of Microgreens

We've long know that we should eat our vegetables to lower our risk of disease. Since microgreens contain even greater amounts of nutrients and beneficial plant compounds than their mature counterparts, it stands to reason they would also reduce your risk of many negative health outcomes.

And the research out there on microgreens is really promising. It's still in the early stages, but based on the current research, we can expect microgreens to have the following benefits:

Manage Type 2 Diabetes

Certain microgreens have been found to regulate blood sugar levels by enhancing glucose uptake and reducing insulin resistance. One study found that fenugreek microgreens improved cellular sugar uptake by as much as 25 to 44%. This is likely due to the high levels of phenolic content, flavonoids, and antioxidants found in those tiny leaves.

Find these benefits in:

Barley, broccoli, and fenugreek microgreens

Improve Cognitive Health

The high polyphenol content in microgreens may boost your overall brain health. Research has found polyphenols may improve your reasoning ability and memory. They may even reduce your risk of developing neurodegenerative diseases like Alzheimer’s.

Find these benefits in:

Amaranth, basil, broccoli, pea, radish, red cabbage, and watercress microgreens

Prevent Cancer

Brassica microgreens, like broccoli and radish, are rich in bioactive compounds that may slow cancer cell growth and prevent tumor formation. Did you know that when you chew cruciferous vegetables, it produces a chemical called sulforaphane? A recent study found that sulforaphane was effective in preventing and even reversing growth of colon cancer.

Find these benefits in:

Broccoli, cabbage, kale, kohlrabi, mustard, and radish microgreens

Improve Heart Health

Microgreens can help lower "bad" LDL cholesterol and triglyceride levels, which reduces the risk of heart disease. They also fight inflammation, which is a major contributor to cardiovascular problems. Again, this is attributed to microgreens being a rich source of polyphenols. Studies found that adding red cabbage microgreens to a high-fat diet reduces body weight and risk factors for heart disease.

Find these benefits in:

Amaranth, basil, broccoli, pea, radish, red cabbage, and watercress microgreens

Protect Vision

Microgreens like spinach and broccoli contain lutein, an antioxidant that protects your eyes and reduces the risk of age-related macular degeneration.

Find these benefits in:

Broccoli, dandelion, spinach, and watercress microgreens

Provide Nutrients to Those with Kidney Disorders

Patients with chronic kidney disorders should limit their intake of high-potassium foods. Low-potassium microgreens offer them a safe vegetable option without compromising nutritional quality.

Find these benefits in:

Chicory and lettuce microgreens

Fight Inflammation

Microgreens that are rich in polyphenols can reduce inflammation and improve immune response.

Find these benefits in:

Barley, fennel, broccoli, licorice, pea, radish, mustard, and red cabbage microgreens

Manage Weight

Broccoli microgreen juice has been shown to reduce fat accumulation, improve glucose tolerance, and modulate gut microbiota, all of which aid in weight management.

Find these benefits in:

Broccoli microgreen juice

Treat Iron Deficiency

Certain microgreens are particularly rich in bioavailable iron. Consuming these microgreens is an easy way to boost iron levels through your diet and prevent or treat anemia.

Find these benefits in:

Arugula, broccoli, fenugreek, and lettuce microgreens

Treat and Prevent Malnutrition

Globally speaking, only a small percentage of adults and children consume the recommended daily amounts of fruits and vegetables. Scientist have recently started exploring sprouts and microgreens as a way to tackle malnutrition around the world. Microgreens are already chock-full of nutrients, but what's really cool is that researchers can grow them with enhanced levels of much-needed nutrients like vitamin C and iron. This is called biofortification.

One reason microgreens make great candidates for biofortification is the ease of amending their growing medium, since they need so little of it. A 2022 study found that numerous microgreens varieties could be enriched with selenium by more than 100 fold, simply by tailoring the growing conditions.

This is huge. Think of the benefits this could provide to people living in war-torn countries, areas with famine, or remote locations. Microgreens could even be grown in space to improve the diet of astronauts!

Find these benefits in:

Various microgreens studied for biofortification

Aid in Digestion

Sprouting a seed increases the amount of fiber it contains. Much of this fiber is “insoluble” fiber, which means it helps food move through your digestive system and keeps your gut healthy. Microgreens also contain digestive enzymes, which help you break down food and absorb more nutrients. Overall, that means less bloating and gas.

Find these benefits in:

Bean, cauliflower, chickpea, collard greens, kale, lentil, pea, spinach, and Swiss chard microgreens

Types of Microgreens

You can grow almost any herb or vegetable you'd find in a garden as a microgreen, plus some fun plants that aren't commonly grown at home, like quinoa and licorice.

When you're thinking about which microgreens to add to your diet, the flavor is almost as important as the health benefits. You're not going to stick with eating microgreens if you don't like the way they taste.

So what do they taste like? Their mature counterpart. And don't expect the flavor to be reduced just because the leaves are smaller. In fact, the flavor is even more concentrated. That means microgreens can add sweetness, spiciness, bitterness, and more to your meals, depending on which type you're eating.

Let's look at different microgreen options, based on their plant family and health benefits.

Brassica Family

• Includes arugula, broccoli, cauliflower, radish, mustard, cabbage, kale, kohlrabi, and watercress
• Rich in polyphenols, including flavonoids, which reduce inflammation, prevent cancer, and lower blood pressure

Amaranth Family

• Includes spinach, beets, amaranth, quinoa, and Swiss chard
• Rich in essential minerals and antioxidants, including anthocyanins, which give these plants their beautiful colors

Apiaceae Family

• Includes carrots, celery, cilantro, dill, parsley, and fennel
• Rich in vitamins C and E and antioxidants like lutein and beta-carotene

Fabaceae Family

• Includes alfalfa, chickpea, fenugreek, beans, lentils, peas, and clover
• Rich in iron and protein

Aster Family

• Includes lettuce, dandelion, endive, chicory, radicchio, and sunflowers
• Rich in overall nutrients

How to Source Microgreens

All right, are you convinced you need to eat more microgreens yet? You can enjoy so much goodness in just a few bites of microgreens. The problem is, it's difficult to purchase microgreens. They have a really short shelf life, making it difficult to pack and ship them without spoilage. If you do find a little package, it'll probably be fairly expensive.

The solution?

Grow your own microgreens!

You don't need a lot of time, space, or even equipment to grow microgeens at home. You can grow a tray of the healthiest food you can eat right in your kitchen, no matter how much outdoor space you have or what the weather is like outside.

You'll also be able to enjoy your microgreens the minute they're harvested, when they're fresh and full of nutrients. Plus, you'll be so proud of your little leaves that you'll be excited to incorporate them into your diet.

Let's look at how to grow your own.

How to Grow Microgreens

Growing microgreens at home is simple and rewarding. Here's what you'll need to grow your own microgreens:

• high-quality seeds from a reliable source
• a microgreens growing tray or shallow container
• organic seed starting mix
• spray bottle filled with water
• proper lighting (sunlight works okay, but it's better to use LED grow lights)

Here's a quick overview of the steps:

1. Fill your tray or container with moistened seed starting mix.
2. Sprinkle microgreens seeds evenly over the mix. Press seeds gently to ensure good contact.
3. Provide light by placing near a window or turning on grow lights each day for 12 to 16 hours a day.
4. Check on the tray daily. Keep the growing medium moist by misting it with water.
5. Harvest after 7 to 21 days, when the second set of leaves appear (the first "true" leaves). Growing time depends on the variety.

Check out our more detailed step-by-step guide to growing microgreens.

Ways to Incorporate Microgreens into Your Diet

You've probably seen microgreens being used as garnishes at fancy restaurants. But microgreens can be used for so much more than garnishing. Remember, the bigger the portion size and the larger the variety of microgreens you eat, the more health benefits you'll enjoy. It's also best to eat them raw.

Here are all the ways I love to consume microgreens:

Salads

Add a handful of microgreens to your favorite salad for a flavor and nutrition boost. More substantial microgreens like peas and sunflowers can even serve as the base of a salad in place of lettuce.

Smoothies & Juices

Blending microgreens into smoothies or even juicing them is an easy way to pack in more nutrients.

Sandwiches & Wraps

Layer microgreens into sandwiches and wraps for added crunch and flavor. You can also top up toast with microgreens for breakfast. I'm not exaggerating when I say I pack about 2 inches of alfalfa sprouts onto cream cheese and toast for breakfast. It's delicious!

Blended into Sauces

Use basil microgreens to make pesto. Add some parsley and carrot microgreens to chimichurri. Anytime you would use a mature vegetable, you can use microgreens instead of or in addition to.

Soups

In the winter, make a cozy soup or curry and then top with microgreens.

Garnishes

Top pizzas, pastas, and omelets with microgreens for a gourmet touch. But don't just put a sprinkle of microgreens in the center like the restaurants do. Put at least a handful.

FAQs about Microgreens Nutrition

Are microgreens healthier than regular vegetables?

Yes! Microgreens often contain higher concentrations of nutrients, including vitamins, minerals, and antioxidants, compared to their mature counterparts.

Can microgreens help with weight loss?

Microgreens make a great addition to a weight-loss diet. First of all, they're high in nutrient content and fiber. Second, they help reduce inflammation and lower your cholesterol. Broccoli microgreen juice has specifically been shown to aid in weight management.

Are microgreens safe to eat raw?

Microgreens are generally considered safe to consume raw, and eating them raw is the best way to preserve their nutrients. Overall, microgreens are safer to eat raw than sprouts for two reasons. One, they're typically grown in a medium other than water, so the potential for bacteria growth is much smaller. I recommend growing microgreens in seed starting mix, which should be sterile.

Two, you don't eat the roots and seed coat of microgreens the way you might with sprouts, and it's actually that seed coat that's most likely to be contaminated with something like E. coli or salmonella.

Growing your own microgreens can give you bigger peace of mind because you're in control of how they're grown and stored.

How long do microgreens last?

When stored properly in a refrigerator, microgreens can last up to a week.

Can I grow microgreens without soil?

Yes, hydroponic systems or single-use growing mats work well for cultivating microgreens without soil.

Bottom Line: Eat More Microgreens

Each little microgreen is basically a powerhouse of nutrition. You can elevate the flavor and nutritional value of your food — and make every meal feel a little more gourmet — simply by adding some microgreens. Whether you grow them at home or pick them up from the store, these tiny greens offer big health benefits.

At the very least, you'll be filling your body with nutrients without having to take a multivitamin. At the very best, you're preventing disease and increasing your lifespan. I mean, what are you waiting for? Try growing some microgreens at home and work them into your diet, like, today!

Sources

Cleveland Clinic

Institute of Food Science and Technology

Journal of Agricultural and Food Chemistry

National Library of Medicine

University of Reading

USDA