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80 Health Benefits of Microgreens You Need To Know

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:


16.5 g

Lipids (fat)

30.7 g


42.1 g


34.4 g


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)


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