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80 Health Benefits of Microgreens


healthiest microgreens to grow

Welcome to a world of microgreens - a world where size doesn't dictate power.


Despite their tiny stature, microgreens are nutritional giants, each packing their unique flavor and health profile.


But, amid the sea of options, which ones reign supreme? Which of them clinch the 'superfood' status? This article aims to unravel precisely that.


We dive deep into the crux of microgreens, their nutritional composition, and the health benefits they boast.


Presenting to you the healthiest types of microgreens that, despite their size, carry the title of superfoods with absolute vigor.


So, without further ado, let's embark on this green journey.



80 Health Benefits of Microgreens


1. Chia Microgreens

types of microgreens

Step into the world of Chia Microgreens, hailed as one of the healthiest edibles you can find. These tiny plants encapsulate the essence of what it means to be a superfood, brimming with antioxidants and offering a bountiful nutrition profile while keeping the calorie count minimal.


What's more, they are delightfully simple to grow and quick to sprout. A short 8-day journey from seed to harvest makes them a favorite among microgreen growers.


Remember, they might be small in size but they offer a generous yield - so aim your harvest close to their growing medium.


Their unique bitter taste and crisp texture make them an exciting addition to salads or as a crunchy layer in sandwiches. Immerse in the world of Chia Microgreens and experience a superfood like no other.


Nutritional Content of Chia Microgreens:

​Scientific Name:

Salvia hispanica

Macro-elements per 100g of Fresh Weight (FW)

​Calcium, Ca

631 mg

Magnesium, Mg

335 mg

​Phosphorus, P

860 mg

Potassium, K

407 mg

​Sodium, Na

16 mg

​Micro-elements per 100g of (FW)

Iron, Fe

​7.72 mg

Zinc, Zn

4.58 mg

Copper, Cu

0.9 mg

Manganese, Mn

2.72 mg

Vitamins per 100g of (FW)

​Vitamin A, IU

54 IU

​Vitamin C, Ascorbic Acid

1.6 mg

Vitamin E, Alpha-tocopherol

0.5 mg

Other Nutrients:

Protein

16.5 g

Lipids (fat)

30.7 g

Carbs

42.1 g

Fiber

34.4 g

Water

5.8 g

Top 5 Health Benefits of Chia Microgreens:


1. Improves Cognitive Health

With Chia microgreens, you're gifting your brain the nutrition it craves. They are a bountiful source of omega-3 fatty acids; a mere 100 grams portion delivers about 18 grams of these critical fats. Omega-3 fatty acids are renowned for their vital role in enhancing brain functionality and cognition, making Chia microgreens a smart choice for your mental well-being. (1)


2. Supports Digestive Health

Chia microgreens come loaded with an impressive amount of dietary fiber - approximately 34 grams in just 100 grams serving of these mini greens. This nutrient plays a crucial role in maintaining optimal digestive health. Fiber acts like an internal broom, sweeping through your digestive tract, facilitating its cleansing, and promoting overall health.


3. Improves Bone and Muscle Health

Referring to the nutrition chart displayed above, it's evident that chia microgreens are rich in several minerals - notably calcium, phosphorus, and magnesium. These minerals serve as the building blocks for robust bone health, contributing to both strength and durability. (2)


4. Reduces Risk of Cancers

Research has revealed the presence of omega-3s in chia microgreens may play a critical role in inhibiting the proliferation of breast and cervical cancer cells. Intriguingly, these omega-3s have been found to promote the demise of these cancer cells, without negatively impacting healthy cells, according to one study. (3)


5. Reduces Inflammation

According to one study, the Alpha-linolenic acid (ALA) present in chia microgreens may exhibit anti-inflammatory properties, potentially mitigating inflammation in individuals dealing with an array of ailments, including autoimmune disease, heart disease, type 2 diabetes, and specific types of cancer. (4)

microgreens

2. Mustard Microgreens

types of microgreens

Mustard microgreens are a powerhouse of nutrition, brimming with a plethora of vitamins and minerals that contribute to remarkable health benefits.


Sprouting within approximately three days, mustard microgreens take an additional 5 to 8 days to reach their harvest-ready stage.


Their bold, slightly spicy flavor profile serves as a delightful complement to salads, sandwiches, and even soups.


Nutritional Content of Mustard Microgreens:

​Scientific Name:

Brassica Juncea

Minerals per 100 grams of (FW):

​Calcium, Ca

63 mg

Magnesium, Mg

47.7 mg

​Phosphorus, P

108 mg

​Potassium, K

150 mg

​Sodium, Na

1100 mg

​Zinc, Zn

0.64 mg

Copper, Cu

0.07 mg

​Manganese, Mn

0.42 mg

Vitamins per 100 grams of (FW)

Vitamin A, RAE

618 µg

​Vitamin B-6

0.098 mg

Vitamin C

​25.3 mg

Vitamin K

​593 µg

Other Nutrients:

​Protein

4.25 g

Fiber

4.3 g

​Water

83.7 g

Total Sugars

1.42 g

​Total Fats

3.38 g

Top 5 Health Benefits of Mustard Microgreens:


1. Strengthens The Immune System

Mustard microgreens are rich in vitamin C, an essential nutrient integral to maintaining robust immune function. A 100-gram serving of these microgreens covers over half of your daily vitamin C requirements. Scientific studies indicate that inadequate intake of vitamin C can compromise your immunity, leading to an increased susceptibility to illnesses. (6)


2. Anti-Cancer Properties

Rich in a potent antioxidant known as glucosinolate, mustard microgreens exhibit notable anticancer properties. Research indicates that the intake of glucosinolates can potentially lower the risk of developing specific cancers, including stomach, colorectal, and ovarian cancers. (9)


3. Protects Your Bones

Mustard microgreens are an abundant source of Vitamin K, a crucial nutrient for maintaining bone health. Insufficient Vitamin K in the diet has been linked to a heightened risk of fractures and compromised bone strength. Incorporating mustard microgreens can help keep your bones robust and healthy. (10)


4. Fights off Diseases

Mustard microgreens are brimming with numerous antioxidants known for their disease-combatting properties. These antioxidants significantly contribute to shielding your cells from harmful free radicals, thereby mitigating oxidative stress. (8) Studies indicate that free radicals can instigate various severe conditions such as heart disease, Alzheimer's disease, and different types of cancer. (7)


5. Protects Your Eyes

Mustard microgreens are brimming with antioxidants like lutein and zeaxanthin, both renowned for safeguarding your eyes against macular degeneration and potential light-induced damage. (5)



3. Kale Microgreens

microgreens benefits

Kale microgreens are a veritable powerhouse of nutrition, boasting over four times the nutrient content of a mature kale plant. This makes them a supremely beneficial addition to your diet.


These microgreens are both easy to cultivate and quick to mature, typically ready for harvest within a brief 8 - 12 day period.


This makes them an ideal choice for those new to the world of microgreen cultivation.


As for flavor, they resemble their mature counterparts but present a subtly sweeter and more enjoyable taste.


Nutritional Content of Kale Microgreens:

​Scientific Name:

Brassica Napus Pabularia

​Minerals per 100g of (FW)

​Calcium, Ca

254 mg

​Magnesium, Mg

32.7 mg

Phosphorus, P

55 mg

Potassium, K

348 mg

Sodium, Na

53 mg

Iron, Fe

1.6 mg

Zinc, Zn

0.39 mg

Copper, Cu

0.053

Manganese, Mn

0.92

​Vitamins per 100g of (FW)

Vitamin A, RAE

241 µg

Vitamin B-6

0.147 mg

Vitamin C

93.4 mg

Vitamin E

0.66 mg

Vitamin K

​390 µg

​Other Nutrients:

Protein

2.92 g

Fiber

4.1 g

Water

89.6 g

Fat

1.49 g

Top 5 Health Benefits of Kale Microgreens:


1. Improves Digestion

Packed with vitamins C and B, kale microgreens play a pivotal role in boosting iron absorption, thereby aiding the process of transforming food into energy. Moreover, the prebiotic fibers found in kale bolster the proliferation of gut microbes, thereby facilitating effective digestion. (11)


2. Aids in Weight Loss

Bursting with essential nutrients like protein and fiber, kale microgreens are a perfect ally for weight loss. Their high water content and remarkably low-calorie count further contribute to their effectiveness in weight management.


3. Protects your Eyes

Similar to mustard microgreens, kale microgreens also boast the potent antioxidants lutein and zeaxanthin, providing essential protection for your eyes. (5)


4. Protects You Against Diabetes

Kale microgreens contain a significant amount of magnesium, a critical mineral that many individuals often lack in their diet. This nutrient plays a crucial role in safeguarding the body from type 2 diabetes. (12)


5. Anti-Cancer Properties

Kale is rich in a potent compound called sulforaphane, recognized for its capacity to combat cancer at its very origin—the cellular level. (13)


4. Broccoli Microgreens

microgreens benefits

Broccoli microgreens surpass their mature counterparts in nutritional value, delivering a richer array of vitamins, minerals, and protein.


Not only are they delicious, but these nutrient powerhouses are also ready for harvest in just 8 - 12 days. They're a versatile addition to any meal or can serve as an attractive garnish to elevate your dishes.


Nutritional Content Of Broccoli Microgreens:

​Scientific Name:

Brassica Oleracea

​Minerals per 100g of (FW)

Calcium, Ca

88 mg

Magnesium, Mg

51 mg

Phosphorus, P

69 mg

Potassium, K

326 mg

Sodium, Na

52 mg

Nitrates, NO3

267 mg

Iron, Fe

0.67 mg

Zinc, Zn

0.37 mg

Copper, Cu

0.09 mg

Manganese, Mn

0.37 mg

​Vitamins per 100g of (FW)

Vitamin A (B-Carotene)

221.80 mg

Vitamin C

51.0 mg

Vitamin E

24.1 mg

Vitamin K

2.8 µg

Other Nutrients:

Fiber

410 mg

Protein

2300 mg

​Water

90 g

Top 5 Health Benefits of Broccoli Microgreens:


1. Anti-Cancer Properties

Research has discovered that sulforaphane, a component found in broccoli, exhibits promising effects in curbing the growth of breast cancer tumors. (13). These findings encourage the use of sulforaphane for the chemoprevention of breast cancer stem cells.


The consumption of broccoli greens has also been linked with a decreased risk of the development of colorectal, stomach, pancreatic, lung, breast, and ovarian cancer(14). Eating just 3-5 servings a week reduces cancer risk by 30-40% according to studies.


2. Supports Cardiovascular Health

One of the major causes of cardiac diseases is oxidative stress. Studies suggest that sulforaphane contains anti-inflammatory properties that activate a protein known as Nrf2 which serves as a defense mechanism against oxidative stress(15).


3. Anti-Diabetic Properties

Sulforaphane was also observed in one study to decrease blood glucose levels in patients with type 2 diabetes (16). Sulforaphane was identified to suppress glucose production from hepatic cells and may reverse the disease.


4. Anti-Aging Properties

Sulforaphane activates heat-shock proteins in the body, which promote slow aging and enhance brain function. Studies from the National Academy for the Sciences show Sulforaphane shields your cells from cellular damage which is most commonly found in UV light.


5. Boosts Brain Function

Sulforaphane is also really good for your brain and is considered a brain-boosting substance. Studies show that this compound reduced depressive symptoms and anxiety. (17)



microgreens


5. Clover Microgreens

types of microgreens

Clover microgreens are renowned for their juicy flavor and satisfying crunchy texture, making them a great addition to salads and sandwiches.


These nutritious greens are packed with a plethora of vitamins and minerals, which are essential for optimal bodily functions.


Growing clover microgreens is a quick and straightforward process. With speedy germination, these greens are typically ready for harvest within 8 to 12 days from seeding.


Moreover, they offer versatile growing options, including cultivation in a glass, atop a wet cloth, or using a hydroponic pad. This accessibility makes clover microgreens an excellent choice for both novice and experienced gardeners.


Nutritional Content of Clover Microgreens:

Scientific Name:

Trifolium Pratense

​Minerals per 100g of (FW)

​Calcium, Ca

24 mg

Iron, Fe

0.85 mg

Sodium, Na

6 mg

​Vitamins per 100g of (FW)

Vitamin C

7.1 mg

​Other Nutrients:

Protein

3.53 g

Fat

0.59 g

Fiber

2.4 g

Carbs

3.53 g

Specific nutritional data has not been researched by the FDA or USDA. The chart above is all we know so far.


Top 5 Health Benefits of Clover Microgreens


1. Prevents Anemia

Anemia is a medical condition characterized by a deficiency of healthy red blood cells, which are crucial for delivering sufficient oxygen to the body's tissues. This deficiency often leads to feelings of fatigue and weakness, and can develop subtly without immediate recognition of the underlying cause.


Clover microgreens are a beneficial dietary addition for those aiming to prevent anemia, as they contain approximately 5 percent of the recommended daily intake of iron. This mineral is essential for the formation of red blood cells and the effective transportation of oxygen throughout the body. (23)


2. Aids In Weight Loss

Clover microgreens are a rich source of dietary fiber, which contributes to a sense of satiety, helping to control your appetite and potentially preventing overeating. (22) Incorporating clover microgreens into your diet can help you maintain a balanced intake of carbohydrates and calories, potentially contributing to weight loss.


3. Prevents Cancer

Clover microgreens are rich in antioxidants, including phytochemicals and isoflavones, which are believed to inhibit the spread of cancer cells by reducing oxidative stress in the body. (20) (21)


4. Prevents Alzheimer's

Clover microgreens, rich in iron, contribute to the optimal functioning of your brain by ensuring it receives a sufficient supply of oxygen. Consuming iron-rich foods like these can potentially reduce the risk of developing conditions such as Alzheimer's and dementia. (19)


5. Cleanses Your Blood

Research indicates that clover microgreens can bolster liver function, leading to more efficient blood purification. Consequently, this reduces the strain on your circulatory and immune systems, promoting overall health. (18)



6. Basil Microgreens

growing microgreens

Basil microgreens, though slower-growing than other varieties, offer substantial nutritional value. With germination occurring in 2-4 days, they may take up to 21 days to reach maturity. Interestingly, these young shoots are sweeter and more potent than their mature counterparts, boasting up to five times the nutrient density!


There's an array of unique basil microgreen varieties, each boasting its distinct flavor profile and texture. Tastes can range from sweet to reminiscent of cinnamon. Importantly, these microgreens are abundant in polyphenols and vitamin K, nutrients renowned for their anti-inflammatory properties and beneficial role in digestive system regulation.


Nutritional Content of Basil Microgreens:

​Scientific Name:

Ocimum Basilicum Tenuiflorum

​Minerals per 100g of (FW)

Calcium, Ca

177 mg

​Magnesium, Mg

64 mg

Phosphorus, P

56 mg

Potassium, K

295 mg

Sodium, Na

4 mg

​Iron, Fe

3.17 mg

Zinc, Zn

0.81 mg

Copper, Cu

0.38 mg

Manganese, Mn

1.15 mg

​Vitamins per 100g of (FW)

​Vitamin A, RAE

5.2 mg

Vitamin B-6

0.155 mg

​Vitamin C

18 mg

Vitamin E

0.8 mg

Vitamin K

​0.4 mg

Antioxidants:

Beta-Carotene

3.1 mg

​Lutein + zeaxanthin

5.6 mg

Other Nutrients:

​Protein

3.15 g

Fiber

1.6 g

Top 5 Health Benefits of Basil Microgreens


1. Stress Management

Basil is enriched with compounds known as adaptogens, which are instrumental in assisting the body to effectively manage both emotional and physical stress.


2. Prevent Cancer

Basil is rich in compounds including rosmarinic acid, chicoric acid, and caftaric acid. According to one study, these compounds have been observed to induce programmed cell death in cancer cells. (24)


3. Support Cardiovascular System

Basil has been identified in several studies as having vasorelaxant and antiplatelet effects. These properties can prevent blood clotting, subsequently reducing the risk of heart attacks or strokes. (25)


4. Anti-Diabetic Properties

Basil leaves are popularly used in India and Southeast Asia as a natural remedy for reducing blood sugar levels in individuals with diabetes. According to one study, ethanol extracts from basil leaves exhibited a significant decrease in blood sugar levels. (26)


5. Radiation Protection

Basil leaves are rich in potent flavonoids such as orientin and vicenin. These flavonoids have been studied extensively and found to protect against radiation damage by suppressing the formation of free radicals. (27)



7. Arugula Microgreens

growing microgreens

Arugula microgreens are an excellent choice for beginners due to their rapid growth, usually ready for harvest in just about ten days.


They introduce a unique blend of flavors - initially nutty, transitioning into a distinct earthy and peppery taste, leaving a pleasant pungency. These microgreens beautifully enhance salads, sandwiches, and wraps.


Nutritional Content of Arugula Microgreens:

Scientific Name:

Eruca Sativa

​​​Minerals per 100g of (FW)

Calcium, Ca

160 mg

​Magnesium, Mg

47 mg

​Phosphorus, P

52 mg

​Potassium, K

369 mg

​Sodium, Na

27 mg

Iron, Fe

1.46 mg

​Zinc, Zn

0.47 mg

Copper, Cu

0.07 mg

Manganese, Mn

0.32 mg

​​Vitamins per 100g of (FW)

​Vitamin A

2.4 mg

Vitamin B-6

0.07 mg

​Vitamin C

15 mg

​Vitamin E

0.43 mg

​Vitamin K

0.1 mg

Antioxidants:

Beta-Carotene

1.4 mg

​Lutein + zeaxanthin

3.5 mg

Other Nutrients:

Protein

2.58 g

​Fiber

1.6 g

Top 5 Health Benefits of Arugula Microgreens


1. Keep Your Eyes Healthy

Arugula is rich in lutein and zeaxanthin, both essential nutrients that function as potent antioxidants for eye health. They work through a series of transformations to protect the macula, thereby mitigating oxidation processes and offering substantial eye protection. (28)


2. Prevents Osteoporosis

The crucial role that minerals such as calcium and magnesium play in maintaining bone health is widely recognized, with deficiencies potentially leading to conditions like osteoporosis. Fortunately, arugula microgreens offer a rich supply of these vital minerals, including calcium, phosphorus, and magnesium, as indicated in the nutritional chart above. These elements are key to promoting robust bone strength.


3. Helps Regulate Neural Function

Arugula is notably rich in potassium, as reflected in the accompanying nutritional chart. Potassium is highly recognized for its significant influence on brain function. This essential mineral is involved in maintaining the balance of electrical currents in the brain, which is critical for the overall regulation of body functions. (29)


4. Boosts Metabolism

Adequate amounts of potassium are necessary for the optimal utilization of nutrients, contributing to protein synthesis and growth. This mineral plays a significant role in tissue regeneration, cell growth, and the maintenance of a balanced metabolism. (30)


5. Stabilizes Blood Sugar Levels

Potassium has been linked to stabilized blood sugar levels and a reduced risk of developing diabetes. According to one study, individuals with lower potassium levels may face a higher risk of developing diabetes. (31)



8. Beet Microgreens

types of microgreens

Beetroot microgreens are an outstanding choice for novice growers due to their simplicity to cultivate. These microgreens typically reach harvest readiness in 12 to 15 days from seeding, providing a fast and rewarding growing experience.


They are a powerhouse of nutrition, packed with various vitamins and minerals.


Among the beet varieties, Bull's Blood is particularly popular. This variety stands out with its deep, vibrant red color, reminiscent of the rich hue found in mature beets.


Nutritional Content of Beet Microgreens:

Scientific Name:

Beta Vulgaris

​​​Minerals per 100g of (FW)

​Calcium, Ca

117 mg

​Magnesium, Mg

70 mg

​Phosphorus, P

41 mg

​Potassium, K

762 mg

​Sodium, Na

226 mg

​Iron, Fe

​2.57 mg

Zinc, Zn

​0.38 mg

​Copper, Cu

​0.19 mg

​Manganese, Mn

​0.39 mg

​​Vitamins per 100g of (FW)

​Vitamin A

6.7 mg

​Vitamin B-6

0.1 mg

​Vitamin C

30 mg

​Vitamin E

1.5 mg

​Vitamin K

0.7 mg

Antioxidants:

Beta-Carotene

3.7 mg

​Lutein + zeaxanthin

1.5 mg

Other Nutrients:

Protein

2.2 g

Fiber

3.7 g

Top 5 Health Benefits of Beet Microgreens


1. Prevents Anemia

Anemia is a medical condition characterized by a deficiency of healthy red blood cells, which are essential for carrying sufficient oxygen to your body's tissues. This insufficiency can lead to symptoms such as fatigue and weakness, often without an immediately obvious cause. Beet microgreens are rich in iron, a vital mineral that aids in the transportation of oxygen to bodily tissues, thereby helping to prevent anemia. (32)


2. Protects Your Bones

Vitamin K is crucial for maintaining bone health, and beet microgreens are an abundant source of this essential nutrient. A deficiency of vitamin K has been linked to an elevated risk of bone fractures and diminished bone strength. Therefore, consuming beet microgreens can be beneficial in ensuring strong, healthy bones. (10)


3. Prevent Some Types Of Cancers

Beetroot is rich in betalains, powerful antioxidants that aid in protecting cells from the detrimental effects of oxidative stress induced by free radicals. Studies have shown that these compounds can inhibit the formation of kidney tumors, thereby providing an added layer of protection against certain cancers. (33)


4. Keeps Cardiovascular System healthy

Beet microgreens are rich in nitrates, compounds that act as potent vasodilators in the human body. These nitrates aid in enhancing the flow of oxygen-rich blood throughout our bodies, thereby reducing blood pressure and improving overall circulation. (34)


5. Boosts Heart Health

Beet microgreens, as indicated in the nutritional chart, are abundant in potassium. This essential mineral plays a critical role in maintaining smooth metabolic functions and ensures the optimal operation of vital organs like the heart and kidneys. (35)

microgreens

9. Radish Microgreens

growing microgreens

Radish microgreens are incredibly easy to cultivate, reaching the harvest stage as quickly as within a week.


Their flavor profile is intensely spicy, closely mirroring the taste of mature radishes.


These microgreens introduce a delightful crunch and robust spiciness to dishes, making them a perfect addition to sandwiches and soups.


Nutritional Content of Radish Microgreens:

Scientific Name:

​Raphanus Sativus

​​​Minerals per 100g of (FW)

Calcium, Ca

​25 mg

​Magnesium, Mg

​10 mg

​Phosphorus, P

​20 mg

​Potassium, K

​233 mg

​Sodium, Na

​39 mg

​Iron, Fe

​0.34 mg

​Zinc, Zn

​0.28 mg

​Copper, Cu

​0.05 mg

​Vitamins per 100g of (FW)

​Vitamin B-6

​0.071 mg

​Vitamin C

​14.8 mg

​Vitamin K

​1.3 µg

​Other Nutrients:

Protein

​0.68 g

Fiber