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Top 15 Healthiest Microgreens To Grow And Their Health Benefits

This post is all about the healthiest microgreens to grow

microgreen health benefits

Microgreens have become a popular choice among people who are looking for a healthy and sustainable source of food, without needing much-growing experience.

They are a superfood, packed with nutrients and can be used as a garnish, topping, or even a meal in themselves.

Are Microgreens Really Healthier?

Yes, microgreens are considered to be healthier than their fully grown counterparts in many cases. They are packed with nutrients, including vitamins, minerals, and antioxidants. According to some studies, microgreens can contain up to 40 times more nutrients than mature plants.

For example, red cabbage microgreens have been found to have up to six times more Vitamin C and 69 times more Vitamin K than mature red cabbage. Meanwhile, cilantro microgreens have been shown to contain up to three times more beta-carotene than mature cilantro.

In addition to their high nutrient content, microgreens are also believed to have other health benefits, such as reducing the risk of chronic diseases, improving heart health, and boosting the immune system.

However, it is important to note that the nutritional content of microgreens can vary depending on the type of plant, growing conditions, and other factors.

Microgreens should not be considered a replacement for a balanced diet, but rather a healthy addition to it.

With so many microgreens to choose from, it can be tough to know which ones offer the most significant health benefits.

But fear not, we've got you covered!

In this guide, we will explore the health benefits of various microgreens to help you make informed decisions about which ones to grow and eat.

Healthiest Microgreens To Grow

1. Kale Microgreens

microgreen health benefits

Kale microgreens are the nutrient-dense young version of the same plant that we all know and love. These tiny greens pack a punch and contain up to 4 times more nutrients than a fully mature kale plant, making them a powerhouse of benefits for your overall health.

Kale microgreens are loaded with powerful antioxidants such as beta-carotene, vitamin C, flavonoids, and polyphenols. These antioxidants have significant health benefits, including improving cardiovascular and immune system health.

But that's not all! These microgreens have numerous other health benefits such as aiding in weight loss, improving digestion, and promoting healthy eyesight. They can also protect against diabetes, have anti-cancer properties, reduce the risk of heart disease, help prevent osteoporosis, and even lower blood pressure.

Adding kale microgreens to your diet is an easy way to improve your overall health and wellbeing.

2. Mustard Microgreens

microgreen health benefits

Mustard microgreens are packed with nutrients, making them one of the healthiest plants to grow and consume. They are rich in vitamins A, B6, C, E, and K, as well as minerals like calcium, potassium, and fiber.

But that's not all! Mustard microgreens are also loaded with antioxidants, which can help protect against diseases and environmental stress. In fact, the antioxidants found in mustard greens are second only to kale.

Some additional health benefits of mustard microgreens include strengthening the immune system, promoting healthy hair growth, relieving congestion and clearing sinuses, aiding in digestion, building strong bones, preventing cancer, anti-aging, relieving muscle pain, reducing fever symptoms, promoting skin and eye health, and reducing the risk of heart disease and Alzheimer's.

So, if you're looking for a healthy and delicious addition to your diet, consider growing some mustard microgreens. They're easy to grow and can be used in a variety of dishes to add flavor and nutrition.

3. Broccoli Microgreens

microgreen health benefits

Broccoli microgreens are not only tasty, but they also pack a nutritional punch! In just 8-12 days after germination, these microgreens contain all of the essential and powerful nutrients that broccoli is known for. In fact, they have even more nutrients, vitamins, and minerals than a full-grown head of broccoli.

One of the best things about broccoli microgreens is that they are an excellent source of protein. Plus, they can be used in a variety of dishes or as a beautiful garnish.

Here are some of the many health benefits of broccoli microgreens:

  • Anti-Cancer Properties: The sulforaphane in broccoli microgreens has been shown to help fight cancer by inhibiting the growth of cancer cells.

  • Supports Cardiovascular Health: Broccoli microgreens are loaded with antioxidants and anti-inflammatory compounds that help keep your heart healthy.

  • Anti-Diabetic Properties: Broccoli microgreens contain compounds that can help regulate blood sugar levels, making them a great addition to any diabetic-friendly diet.

  • Anti-Aging Properties: The antioxidants in broccoli microgreens can help protect your cells from damage, which can slow down the aging process.

  • Boosts Brain Function: Broccoli microgreens are rich in choline, a nutrient that has been shown to improve cognitive function and memory.

4. Chia Microgreens

microgreen health benefits

Chia microgreens are one of the healthiest foods on the planet and a great addition to sandwiches and salads. With their bitter taste and crunchy texture, they're both delicious and nutritious.

Packed with antioxidants, chia microgreens offer numerous health benefits. They're low in calories and high in nutrients, making them a great choice for those looking to improve their overall health. In particular, chia microgreens have been found to support healthy digestive function and reduce the risk of diabetes.

Other health benefits of chia microgreens include reducing blood pressure, inflammation, belly fat, and the risk of heart disease and cancers.

They also improve bone and muscle health, cognitive function, and help maintain a healthy body weight. They're known to reduce insulin resistance and help nerves function properly.

5. Radish Microgreens

microgreen health benefits

Radish microgreens are not only the fastest-growing but also one of the most nutrient-dense microgreens out there. They're easy to grow and can be harvested in as little as a week, making them a popular choice among microgreen growers.

If you're a fan of spicy flavors, then you'll love the peppery taste of radish microgreens. They add a nice crunch to soups and sandwiches, and are a great way to add flavor to your meals.

These microgreens are rich in vitamins A, B, C, E, and K, as well as carotene and potassium. They're also high in dietary fiber, which helps keep your digestive system healthy. Due to all their nutritional content, radish microgreens offer numerous health benefits, including promoting cardiovascular health, preventing cancer, and aiding in weight loss.

Here's a list of some of the benefits of radish microgreens:

  • Promote digestion

  • Good for your skin

  • Improve immunity

  • Control blood pressure

  • Improve hydration

  • Detoxify your blood

6. Pea Shoot Microgreens

Healthiest microgreens

Get ready to add some sweetness to your life with Pea Microgreens! These mini veggies pack a nutritious punch and are a delightful addition to any meal. Whether you're looking for a refreshing salad topper or a flavor boost for your main course, these sweet and tender leaves won't disappoint.

But it's not just their taste that makes them special; pea microgreens are rich in antioxidants, making them a powerhouse for fighting inflammation, preventing heart disease, and reducing the risk of cancer. Plus, they can help lower the risk of diabetes, support weight loss, and prevent anemia.

Pea microgreens also contain vitamins A, C, and K, as well as folate, iron, and fiber, making them a nutritious addition to any diet. So why not try growing them yourself and enjoy all the health benefits that these mini veggies have to offer?

7. Clover Microgreens

Healthiest microgreens

Clover microgreens are not only delicious but also packed with nutrients. With their mild, fresh, and sweet flavor, these mini greens add a fresh and crisp crunch to salads and sandwiches.

Clover microgreens are rich in vitamins and minerals, which help regulate bodily functions and reduce the risk of heart disease and diabetes. These greens are also loaded with antioxidants, which provide many health benefits such as cancer prevention.

Other Health Benefits of Clover Microgreens include:

  • Cleanses your blood and liver

  • Aids in weight loss

  • Prevents anemia and osteoporosis

  • Helps with menopause and PMS symptoms

  • Treats eczema and psoriasis

  • Prevents Alzheimer's and dementia

  • Fights hot flushes

Adding clover microgreens to your diet is an easy way to boost your health and add a burst of flavor to your meals.

8. Basil Microgreens

Healthiest microgreens

Basil microgreens are not only delicious but also packed with essential nutrients! These microgreens are sweeter and more potent than their mature counterparts, and can contain up to five times more nutrients.

Basil microgreens are high in polyphenols and vitamin K, which have anti-inflammatory properties and aid in regulating digestive and other bodily functions. These microgreens can be added to many dishes, such as salads, sandwiches, and even smoothies.

The long list of health benefits of basil microgreens includes promoting brain health, detoxifying the body, treating diabetes, promoting digestion, promoting healthy liver function, and having anti-aging properties. They can also promote strong bones, manage epilepsy, relieve PMS symptoms, keep your energy levels high, and have anti-microbial and anti-cancer properties. Additionally, they can keep your eyes healthy and treat arthritis.

Adding basil microgreens to your diet is an easy and delicious way to improve your overall health and well-being.

9. Beetroot Microgreens

Healthiest microgreens

Beetroot microgreens are the perfect addition to your garden if you're a beginner grower. These microgreens are easy to grow and can be harvested in as little as 12 to 15 days from seed.

Beetroot microgreens are packed with vitamins and minerals, making them a nutritious addition to any meal. They are also high in antioxidants, anti-inflammatory, and body-cleansing properties.

The list of health benefits associated with beetroot microgreens is extensive and includes the following:

  • Helps build blood, revitalizes tissues, and detoxifies the body

  • Prevents inflammations and removes fatigue

  • Fights against cancer and aging

  • Improves skin health

  • Lowers blood pressure and reduces the risk of heart disease and strokes

  • Promotes liver health

  • Boosts energy levels and brain health

  • Controls blood sugar levels and aids digestion

  • Treats anemia and prevents osteoporosis and cataracts

Add some color and nutrition to your garden with beetroot microgreens!

10. Arugula Microgreens

Healthiest microgreens

Looking to start growing microgreens? Arugula is a great option to start with! These tiny greens grow quickly and can be harvested in just ten days.

Arugula microgreens have a unique flavor, starting with a nutty taste that fades into an earthy, peppery, and pungent finish. They make a delicious addition to salads, sandwiches, and wraps.

But the benefits of arugula microgreens go beyond their taste. They are packed with nutrients that support cardiovascular, nervous, and digestive health.

Here are some of the health benefits of arugula microgreens:

  • Promotes energy production and helps maintain a healthy body and brain.

  • Contributes to preventing osteoporosis.

  • Aids in proper growth and functioning of the body.

  • Protects against diabetes and high blood pressure.

  • Helps maintain vital bodily functions, including energy levels, focus, digestion, and immune system regulation.

  • Decreases the risk of developing lung and colon cancers.

So if you're looking for a delicious and nutritious addition to your meals, give arugula microgreens a try!

11. Cilantro Microgreens

healthiest microgreens

Cilantro microgreens are the young shoots of the popular herb, offering a milder and slightly sweeter flavor compared to the mature plant.

Rich in vitamins A, C, and K, these microgreens have been shown to support healthy vision, immune function, and blood clotting.

In addition, cilantro microgreens are packed with antioxidants and have antibacterial properties, making them a great addition to a balanced and nutritious diet.

12. Sunflower Microgreens

healthiest microgreens

Not just a beautiful flower, sunflower microgreens are an excellent source of essential nutrients. These tender, nutty-flavored greens are a powerhouse of vitamins A, E, and B-complex, as well as minerals like iron, magnesium, and potassium.

Sunflower microgreens are also high in protein, making them a popular choice among vegans and vegetarians looking to increase their protein intake. They can be added to salads, wraps, or eaten as a snack on their own.

13. Red Amaranth Microgreens

healthiest microgreens

With their stunning, deep red color and mild, earthy flavor, red amaranth microgreens are an eye-catching and nutritious addition to any dish. These microgreens are loaded with vitamins C and K, as well as essential minerals like calcium, iron, and magnesium.

Red amaranth microgreens also contain lysine, an essential amino acid that promotes healthy skin, hair, and nails, and is crucial for proper growth and development. Red amaranth microgreens are both nutritious and visually appealing.

14. Fennel Microgreens

healthiest microgreens

Fennel microgreens offer a delicate, anise-like flavor that pairs well with a variety of dishes. They are an excellent source of vitamin C, which supports immune function and collagen synthesis.

These microgreens also contain potassium, which is essential for maintaining healthy blood pressure and muscle function. The unique flavor of fennel microgreens makes them a versatile ingredient in salads, soups, and even desserts.

15. Swiss Chard Microgreens

healthiest microgreens

Swiss chard microgreens have a slightly bitter taste and a vibrant mix of green and red leaves, making them an attractive and flavorful addition to any meal.

These microgreens are high in vitamins A, C, and K, and are also rich in calcium, magnesium, and iron. Swiss chard microgreens have been shown to support healthy bones, blood circulation, and immune function. Swiss chard microgreens are a vibrant addition to any meal.


You've seen all these incredible microgreens and might be wondering, 'Could I grow these at home?' The answer is, absolutely!

Our Mastering Microgreens: Grow Nutrient-Dense Greens at Home eBook is just what you need to dive into this green world.

This comprehensive guide is filled with tips to help beginners start and garden enthusiasts to level up their microgreen growing skills.

From understanding different varieties, navigating common growing issues, to innovative ways of incorporating these nutrient-dense greens into your meals, this guide covers it all.

Transform your home into a mini greens farm and explore the joy of growing your own food. Are you ready to embrace the world of microgreens?

Get the Mastering Microgreens eBook


What is the most nutrient rich microgreen?

Broccoli microgreens are considered the most nutrient-rich of all microgreens. They contain a high amount of sulforaphane, which is known for its cancer-fighting properties. Broccoli microgreens also have high levels of vitamins A, C, and K, as well as calcium, iron, and potassium. So if you're looking for a microgreen with a nutritional punch, broccoli microgreens are a great choice!

Which are healthier sprouts or microgreens?

Microgreens are generally considered to be healthier than sprouts. While sprouts are harvested just a few days after germination, microgreens are allowed to grow for a few more days, allowing them to accumulate more nutrients. Additionally, microgreens are grown in soil or other growing mediums, while sprouts are typically grown in water. The soil can provide additional nutrients to the microgreens, further increasing their nutritional value.

Can you have too many microgreens?

Yes, it is possible to consume too much of any food, including microgreens. Consuming excessive amounts of certain microgreens, such as those high in oxalic acid, may increase the risk of kidney stones or other health problems. It is important to have a balanced and varied diet that includes a variety of fruits, vegetables, and other nutrient-rich foods.

Is microgreen a Superfood?

Yes, microgreens have been found to be highly nutritious and contain a concentrated amount of vitamins, minerals, and antioxidants. Therefore, microgreens are often considered to be a healthy addition to one's diet. However, it's important to have a balanced diet and not rely solely on one type of food for all your nutritional needs.

Source: Health benefits of microgreens - Establish Growers

Final Thoughts on The Healthiest Microgreens

Microgreens are packed with health benefits, and despite their size, they often have higher levels of nutrients than mature greens.

This makes them an excellent addition to any healthy diet.

With the list of health benefits provided, we hope to inspire you to start growing your own microgreens.

If you want to learn more about microgreens, check out our comprehensive Microgreen eBook.

So why wait?

Get growing and start reaping the many health benefits of these tiny yet mighty greens!

Establish Growers is supported by its audience. When you purchase through links on our site, we may earn an affiliate commission.

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Your all-in-one guide to growing and savoring nutrient-dense microgreens at home.

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