There are many different types of microgreens to choose from, and while some are healthier than others. Which ones are the healthiest? Well all of them are healthy, but some are healthier than others, and that is what we will be discussing in this article.
Starting with what they are, their nutritional content, and what health benefits they provide. These types of microgreens are the healthiest in the world and are considered superfoods. Now let's get into it.
1. Chia Microgreens
Chia microgreens are one of the healthiest foods on the planet. They are considered a superfood and are packed full of nutritional goodness. They are loaded with antioxidants and deliver a huge amount of nutrients with very few calories.
They are easy to grow and germinate fast. They are usually ready in just 8 days from seed to harvest. They are very small, so harvest close to the growing medium for maximum yield.
They do have a bitter taste and crunchy texture that goes well with salads, and as an additive to sandwiches.
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
Chia microgreens are an excellent source of omega-3 fatty acids, with 100 grams of chia microgreens providing about 18 grams of omega-3 fats. Omega-3 fats are essential for improving brain function and cognition(1).
2. Supports Digestive Health
Chia microgreens are an excellent source of fiber, providing about 34 grams of fiber per 100 grams of chia microgreens. Which is an important nutrient for your digestive health. Fiber cleanses your digestive tract and keeps it healthy.
3. Improves Bone and Muscle Health
As you can see from the nutritional chart above, chia microgreens contain many minerals like calcium, phosphorus, and magnesium, which are needed for bone strength(2).
4. Reduces Risk of Cancers
The omega- 3s in chia microgreens were also found in one study to slow the growth of breast and cervical cancer cells. While also promoting the death of cancer cells and not affecting healthy cells. (3)
5. Reduces Inflammation
The ALA found in chia microgreens was also found in one study to have an anti-inflammatory effect. Reducing inflammation in people with various diseases such as autoimmune disease, heart disease, type 2 diabetes, and even certain cancers (4).
2. Mustard Microgreens
Mustard microgreens are one of the healthiest plants out there. They are rich in many vitamins and minerals that will provide you with some amazing health benefits.
Mustard microgreens take about 3 days to germinate and another 5 to 8 days before being ready for harvesting. They are super flavorful and even a bit spicy. They make a nice addition to any salad or sandwich and even taste great in 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
Vitamin C is an essential nutrient for a strong immune system, and 100 grams of mustard microgreens provides more than half of your daily vitamin C needs. Research has shown that not getting enough vitamin C can weaken your immune system and make you more susceptible to getting sick (6).
2. Anti-Cancer Properties
Mustard microgreens contain a powerful antioxidant called glucosinolate. Which has been shown to reduce the risk of certain cancers such as stomach, colorectal, and ovarian cancers (9).
3. Protects Your Bones
Vitamin K is essential for bone health, and mustard microgreens contain a lot of it. A lack of vitamin K has been associated with an increased risk of fractures and reduced bone strength (10).
4. Fights Off Diseases
Mustard microgreens are rich in many disease-fighting antioxidants that play a vital role in protecting your cells from free radicals that cause oxidative stress (8). Research has shown that free radicals can cause heart disease, Alzheimer's, and even cancer (7).
5. Protects Your Eyes
Mustard microgreens have plenty of antioxidants including lutein and zeaxanthin which have been known to protect your eyes from macular degeneration and light damage (5).
3. Kale Microgreens
Kale microgreens can contain more than 4 times the amount of nutrients than a full-grown kale plant. Making it a very beneficial microgreen for your overall health.
This microgreen is easy to grow and grows fast. Usually ready to harvest in just 8 - 12 days, making it a great microgreen to grow for beginners. It tastes similar to a mature kale plant but slightly sweeter and better.
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
Kale contains vitamin C and B which is crucial for promoting the absorption of iron, which helps turn food into energy. These prebiotic fibers in kale promote the growth of gut microbes which help digest food (11).
2. Aids in Weight Loss
Kale microgreens contain two of the most important nutrients when it comes to losing weight, protein, and fiber. Kale microgreens are mostly made up of water and have very few calories, which also helps when losing weight.
3. Protects your Eyes
Just like mustard microgreens kale microgreens also have lutein and zeaxanthin which are powerful antioxidants that protect your eyes (5)
4. Protects You Against Diabetes
Kale microgreens have an incredibly important mineral that most people don't get enough of, magnesium. Which helps protect the body against type 2 diabetes (12).
5. Anti-Cancer Properties
Kale contains a powerful compound known to attack cancer at the cellular level. This compound is known as sulforaphane (13).
4. Broccoli Microgreens
Broccoli microgreens contain more nutrients, vitamins, and minerals than a head of broccoli. They are an incredible source of protein and are just super tasty. They only take 8 - 12 days to harvest and contain many essential nutrients.
You can use this microgreen in most dishes or simply as a beautiful garnish.
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
Sulforaphane, a dietary ingredient of broccoli, was found in one study to stop the tumor growths of breast cancer (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)
5. Clover Microgreens
Clover microgreens have a juicy flavor and crunchy texture. They go well with salads and sandwiches. Clover microgreens are rich in many vitamins and minerals and are great at regulating bodily functions
Clover microgreens germinate fast and are easy to grow. They are usually ready to harvest 8 - 12 days from seed. There are a variety of ways to grow them, such as in a glass, using a wet cloth, or a hydroponic pad.
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 condition in which you lack enough healthy red blood cells to carry adequate oxygen to your body's tissues. Which can make you feel tired and weak without you even knowing what caused it.
Clover microgreens contain about 5 percent of the recommended daily intake of iron, which helps carry oxygen to your body tissues and prevents anemia (23).
2. Aids In Weight Loss
Clover microgreens are rich in fiber that creates a feeling of fullness in the body and prevents you from overeating (22). Eating clover microgreens will help you maintain a proper balance of carbohydrates and calories. Which will lead to a decrease in weight.
3. Prevents Cancer
Clover microgreens possess an abundant amount of antioxidants such as phytochemicals and isoflavones. Which may slow the spread of cancers cells by reducing oxidative stress in the body (20) (21).
4. Prevents Alzheimer's
Your brain needs oxygen to function properly and the iron present in clover microgreens helps deliver oxygen to the brain. By eating iron-rich diets you will lower your chances of developing Alzheimer's and dementia (19).
5. Cleanses Your Blood
Research has found that clover microgreens possess the ability to enhance liver function and more effectively purify the blood. Therefore putting less stress on your circulatory and immune systems (18).
6. Basil Microgreens
Basil microgreens are one of the slower-growing microgreens. They germinate in just 2-4 days but can take up to 21 days to grow. Basil microgreens are sweeter and more potent than mature plants and can have up to 5 times more nutrients!
There are many distinctive varieties of basil microgreens that all have their flavor and texture. Tastes vary from sweet to cinnamon-like. Basil microgreens are high in polyphenols and vitamins K. These have an anti-inflammatory effect and aid in regulating the digestive system.
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 contains compounds such as adaptogens which help the body deal with emotional and physical stress.
2. Prevent Cancer
Basil has compounds such as rosmarinic acid, chicoric acid, and caftaric acid. Which were observed in one study to program cell death in cancer cells. (24)
3. Support Cardiovascular System
Basil was found in multiple studies to have a vasorelaxant and antiplatelet effect. This prevents your blood from clotting together which can decrease the risk of a heart attack or stroke. (25)
4. Anti-Diabetic Properties
Basil leaves have been widely used in India and Southeast Asia to decrease blood sugar levels in diabetic patients. In one study ethanol extracts from basil leaves all showed a significant lowering in blood sugar levels. (26)
5. Radiation Protection
Basil leaves contain powerful flavonoids such as orientin and vicenin. Which were found in multiple studies to protect against radiation injury by inhibiting free radical formation. (27)
7. Arugula Microgreens
Growing arugula microgreens is a great green to start, it grows very quickly and can be harvested in about ten days. It has an initial nutty flavor that fades into an earthy, peppery, and pungent taste. Its flavor goes well with salads, sandwiches, and wraps.
Nutritional Content of Arugula Microgreens:
Scientific Name: | Eruca Sativa |
|---|---|
Minerals per 100g of (FW) | |
Calcium, Ca | 160 mg |
Magnesium, Mg |