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
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)
2. Mustard 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
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
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)
5. Clover 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
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
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
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)
9. Radish 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 | 1.6 g |
Top 5 Health Benefits of Radish Microgreens
1. Prevents Chronic Diseases
Radish microgreens boast a significant concentration of micronutrients and other phytochemicals, which exhibit strong antioxidant properties. These antioxidants play a critical role in combatting oxidative stress and are instrumental in preventing chronic diseases within the body. (36)
2. Boost Immunity
Vitamin C plays a crucial role in multiple aspects of the immune system, protecting your cells from damage inflicted by potentially harmful molecules like free radicals. As a result, it not only bolsters your immune system but also aids in accelerating wound healing. (37)
3. Weight Loss
Radish microgreens' leaves are low in calories but high in fiber, packed with an abundance of nutrients. A salad made of these microgreens can promote a feeling of fullness, subsequently curbing your urge to snack between meals and overeat.
4. Improve Liver Health
Radish microgreens are renowned for their detoxifying properties as they stimulate urination and enhance liver function. By aiding in the efficient filtration of toxins from the blood, these microgreens contribute to reducing undue stress on the immune system.
5. Protects Your Memory And Thinking As You Age
As previously mentioned, radish microgreens are rich in Vitamin C, a potent antioxidant. This vital nutrient has been shown to exert a protective influence on cognitive functions, potentially preserving memory and thinking abilities as we age. (38)
10. Pea Shoot Microgreens
Pea shoot microgreens are not only easy to cultivate, but they're also ready to harvest in just 10 days. With an impressive nutrient-to-calorie ratio, they provide a substantial amount of dietary fiber. This aids in weight management and metabolism regulation, making them a superb addition to any diet.
Nutritional Content of Pea Shoot Microgreens:
Scientific Name: | Clitoria Ternatea |
|---|---|
Minerals per 100g of (FW) | |
Calcium, Ca | 25 mg |
Magnesium, Mg | 33 mg |
Phosphorus, P | 108 mg |
Potassium, K | 244 mg |
Sodium, Na | 5 mg |
Iron, Fe | 1.47 mg |
Zinc, Zn | 1.24 mg |
Copper, Cu | 0.176 mg |
Manganese, Mn | 0.41 mg |
Vitamins per 100g of (FW) | |
Vitamin A | 0.8 mg |
Vitamin B-6 | 0.169 mg |
Vitamin C | 40 mg |
Vitamin E | 0.13 mg |
Vitamin K | 24.8 µg |
Antioxidants: | |
Beta-Carotene | 0.4 mg |
Lutein + zeaxanthin | 2.4 mg |
Other Nutrients: | |
Protein | 5.42g |
Fiber | 5.7 g |
Top 5 Health Benefits of Pea Shoot Microgreens
1. Prevents Iron Deficiency
Deficiency in iron can lead to feelings of fatigue and weakness, often without a clear cause. Fortunately, pea shoot microgreens are rich in iron, a nutrient that plays a crucial role in all cells. Iron is integral for transporting oxygen to body tissues, thereby contributing significantly to your overall health.
2. High In Protein
Inadequate protein in your diet can result in various health complications, such as tissue breakdown and muscle loss. Thus, it's crucial to include sufficient protein in your diet for overall health. As indicated in the chart above, pea shoot microgreens serve as an excellent natural source of protein!
3. Prevent Diseases
Pea shoot microgreens are a fantastic source of Vitamin C, a potent antioxidant that plays a crucial role in maintaining good health. Antioxidants safeguard the body from free radicals, unstable molecules with a short lifespan that can inflict damage on surrounding cells, leading to oxidative stress. This stress, in turn, can contribute to the development of numerous diseases, including diabetes, cardiovascular diseases, inflammation, cancer, degenerative diseases, ischemia, and anemia. (36)
4. Manage High Blood Pressure
According to a certain study, Vitamin C was found to aid in the relaxation of blood vessels that transport blood from the heart. This beneficial action contributed to the reduction of blood pressure levels in individuals, irrespective of whether they initially had high blood pressure or not. (39)
5. Prevent Cancer
Numerous studies have focused on the protective properties of Vitamin C against cancer and other detrimental diseases. Antioxidants present in Vitamin C serve to impede free radicals from instigating oxidative stress. Oxidative stress is a crucial factor leading to the development of cancer. (36)
11. Kohlrabi Microgreens
Kohlrabi microgreens, like all microgreens, are packed with health benefits! Rich in nutrients, they are known to aid digestion, promote weight loss, improve vision, and address other health concerns.
Easy to cultivate, Kohlrabi microgreens are an excellent addition to soups, salads, and sandwiches, enhancing their flavor, texture, and aesthetic appeal.
Nutritional Content of Kohlrabi Microgreens:
Scientific Name: | Brassica Oleracea Gongylodes |
|---|---|
Minerals per 100g of (FW) | |
Calcium, Ca | 24 mg |
Magnesium, Mg | 19 mg |
Phosphorus, P | 46 mg |
Potassium, K | 350 mg |
Sodium, Na | 20 mg |
Iron, Fe | 0.4 mg |
Zinc, Zn | 0.03 mg |
Copper, Cu | 0.129 mg |
Vitamins per 100g of (FW) | |
Choline | 12.3 mg |
Vitamin C | 62 mg |
Vitamin B-6 | 0.15 mg |
Vitamin E | 0.48 mg |
Other Nutrients: | |
Protein | 1.7 g |
Fiber | 3.6 g |
Top 5 Health Benefits of Kohlrabi Microgreens
1. Reduces Muscle Disorders
Kohlrabi microgreens contain notable amounts of potassium, a mineral that research shows enhances the connectivity between muscles and the brain. As such, it supports optimal muscle and nerve function, helping to maintain our reflexes' speed and responsiveness. (40)
2. Enhances Bone Health
Potassium present in Kohlrabi microgreens possesses specific properties that neutralize various acids in the body. This process aids in the maintenance and preservation of calcium, thus contributing to the fortification and resilience of bones. (41)
3. Improves Nervous System
Potassium, an essential component of Kohlrabi microgreens, enhances the efficiency of nerve reflexes responsible for transmitting messages between different parts of the body. This bolstered communication aids in muscle performance during daily activities, thereby reducing premature fatigue. (42)
4. Lower Your Risk Of Heart Disease
Cardiovascular diseases rank among the top causes of mortality globally. Thankfully, Kohlrabi microgreens are rich in Vitamin C, as evident from the nutritional chart provided. According to a particular study, Vitamin C consumption could potentially reduce the risk of heart disease by 25%, making these microgreens a beneficial addition to your diet. (43)
5. Boosts Immune System
Vitamin C plays a crucial role in various aspects of the immune system, and deficient levels have been associated with adverse health outcomes. This vital nutrient aids the body in generating white blood cells, which serve as a line of defense against infections, thereby boosting overall health. (44)
12. Red Cabbage Microgreens
Red cabbage microgreens fulfill all the standards typically associated with a superfood. They offer protection against diseases, assist in managing weight and cholesterol, and are, perhaps, one of the most straightforward and effective food choices for promoting health.
If you're seeking a healthier lifestyle through natural, unprocessed foods, incorporating red cabbage microgreens into your diet could be an excellent choice.
Nutritional Content of Red Cabbage Microgreens:
Scientific Name: | Brassica Oleracea |
|---|---|
Minerals per 100g of (FW) | |
Calcium, Ca | 45 mg |
Magnesium, Mg | 16 mg |
Phosphorus, P | 30 mg |
Potassium, K | 243 mg |
Sodium, Na | 27 mg |
Iron, Fe | 0.8 mg |
Zinc, Zn | 0.22mg |
Copper, Cu | 0.017mg |
Choline | 17.1 mg |
Vitamins per 100g of (FW) | |
Vitamin A | 0.05 mg |
Vitamin B-1 | 0.064 mg |
Vitamin B-2 | 0.069 mg |
Vitamin B-3 | 0.418 mg |
Vitamin B-6 | 0.209 mg |
Vitamin C | 57 mg |
Vitamin K | 0.03 mg |
Antioxidants: | |
Beta-Carotene | 0.67 mg |
Lutein + zeaxanthin | 0.32 mg |
Top 5 Health Benefits of Red Cabbage Microgreens
1. Anti-Aging Properties
Antioxidants present in red cabbage contribute to maintaining your youthful appearance. These antioxidants do more than just safeguard you from the damaging effects of free radicals; they also help mitigate signs of aging that can occur as a result of free radical exposure. (45)
2. Boosts The Immune System
Red cabbage microgreens rank among the top food sources for Vitamin C worldwide! Vitamin C plays a crucial role in collagen formation, which ensures the integrity and strength of our bodies and cells. This not only protects you from oxidative stress but also shields your tissues from damage. (46)
3. Fights Inflammation and Arthritis
Red cabbage is a source of sulforaphane, which, according to a particular study, exhibits strong anti-inflammatory properties. (47) Adopting a diet rich in anti-inflammatory foods may naturally assist in the management of arthritis and its related complications. (48)
4. May prevent Colon Cancer
Red cabbage microgreens, along with four other plants, were found in one study to have significant antioxidant activity and successfully protect against one type of internal DNA damage caused by a specific colon cancer cell. (49)
5. Combats Chronic Disease
Red cabbage 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).
13. Wheatgrass Microgreens
Wheatgrass is what the name suggests, grass, but a nutritious one that we can eat. Wheatgrass has become a familiar wellness food that can be combined with juices and smoothies.
This amazing microgreen is packed with many vitamins and minerals. Which provides numerous health benefits.
Nutritional Content of Wheatgrass Microgreens:
Scientific Name: | Thinopyrum Intermedium |
|---|---|
Minerals per 100g of (FW) | |
Calcium, Ca | 436.25 mg |
Magnesium, Mg | 101.24 mg |
Phosphorous, P | 410.25 mg |
Potassium, K | 2954.2 mg |
Sodium, Na | 82.50 mg |
Iron, Fe | 234.51 mg |
Zinc, Zn | 1653 mg |
Copper, Cu | 49.67 µg |
Manganese, Mn | 4.32 mg |
Vitamins per 100g of (FW) | |
Vitamin A | 12.59 mg |
Vitamin B12 | 1.08 µg |
Vitamin C | 185.62 mg |
Vitamin E | 9.245 g |
Other Nutrients: | |
Protein | 36.29 g |
Fiber | 9.15 g |
Top 5 Health Benefits of Wheatgrass Microgreens
1. Kills Cancer Cells
Due to the high number of antioxidants found in wheatgrass, one study found that wheatgrass induced cell death in cancer cells and reduced the number of leukemia cells by up to 65%. (54)
2. Decreases Blood Sugar Levels
High blood sugar can cause many health problems, such as fatigue, thirst, and can eventually lead to vision problems and other major health problems. luckily, wheatgrass was found in multiple studies to lower blood sugar. (53)
3. Prevent Chronic Inflammation
Inflammation is the body's natural response to injury and infection, but when the inflammation is prolonged it can cause chronic inflammation which has been linked to many diseases in the body. Wheatgrass is rich in chlorophyll, which is a powerful anti-inflammatory that reduces inflammation in cells. (52)
4. Promote Weight Loss
Wheatgrass contains thylakoids which were found in one study to slow down the emptying of the stomach and release hormones that decrease hunger. (51)
5. Prevent Oxidative Stress And Cell Damage
Oxidative stress has been linked to many health problems and may even be the cause of disease in the body. The only way to prevent oxidative stress is by eating antioxidant-rich foods such as wheatgrass and other leafy greens. This will prevent oxidative stress from harming your cells and will ultimately prevent disease. (50)
14. Sunflower Microgreens
Sunflower microgreens are a great source of vitamins and minerals that are essential for any healthy diet. Sunflower microgreens are now used to treat several conditions, including pulmonary and laryngeal infections, heart disease, colds, and coughs.
For these reasons, sunflower microgreens are among the healthiest foods in the world, and they are super easy to grow!
Nutritional Content of Sunflower Microgreens:
Scientific Name: | Helianthus |
|---|---|
Minerals per 100g of (FW) | |
Calcium, Ca | 94 mg |
Magnesium, Mg | 3 mg |
Phosphorus, P | 1 mg |
Potassium, K | 37 mg |
Iron, Fe | 5.1 mg |
Manganese, Mn | 0.2 mg |
Vitamins per 100g of (FW) | |
Vitamin A | 41 ug |
Vitamin C | 24 mg |
Vitamin E | 18 mg |
Vitamin K | 3.5 mg |
Other Nutrients: | |
Fiber | 1.2 g |
Top 5 Health Benefits of Sunflower Microgreens
1. Promotes A Healthy Thyroid
Sunflower microgreens contain selenium, which is an important micronutrient that plays a defensive role in the thyroid by removing free radicals generated during the production of thyroid hormones. Selenium also plays an essential role in the metabolism of thyroid hormones. (55)
2. Promotes A Healthy Heart
Sunflower microgreens contain Vitamin E which has been found in one study to be cardioprotective in certain patient subgroups under high levels of oxidative stress. (56)
3. Promotes Healthy Bones
Vitamin K is essential for bone health, and sunflower 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. Promotes Healthy Skin
Eating a diet that includes vitamin A is a good way to support skin health, and sunflower microgreens contain a good amount of vitamin A. Vitamin A is an essential nutrient that is important for maintaining the integrity and function of all surface tissues like the skin, the bladder, and the eye. (57)
5. May Promote Weight Loss
Sunflower microgreens are low in calories and high in nutrition, making them ideal for any natural and healthy fat loss program.
15. Cauliflower Microgreens
Cauliflower microgreens are as healthy as their full-grown equivalents and are filled with vitamins and minerals. They belong to the Brassica family, alongside cabbage and broccoli, and are an excellent source of sulforaphane.
They are also one of the most attractive microgreens to grow. looking very uniform with glossy dark green leaves and violet stems.
Nutritional Content of Cauliflower Microgreens:
Scientific Name: | Brassica Oleracea Botrytis |
|---|---|
Minerals per 100g of (FW) | |
Calcium, Ca | 23.54 mg |
Magnesium, Mg | 16.05 mg |
Phosphorus, P | 47.08 mg |
Potassium, K | 319.93 mg |
Sodium, Na | 32.10 mg |
Iron, Fe | 0.45 mg |
Zinc, Zn | 0.29 mg |
Copper, Cu | 0.042 mg |
Manganese, Mn | 0.166 mg |
Vitamins per 100g of (FW) | |
Vitamin B1 | 0.054 mg |
Vitamin B2 | 0.064 mg |
Vitamin B3 | 0.542 mg |
Vitamin B5 | 0.714 mg |
Vitamin B6 | 0.197 mg |
Vitamin B9 | 60.99 mcg |
Vitamin C | 51.6 mg |
Vitamin K | 16.6 mcg |
Choline | 47.4 mg |
Antioxidants: | |
Lutein + zeaxanthin | 1.07 mcg |
Other Nutrients: | |
Fiber | 2.1 g |
Protein | 2.05 g |
Top 5 Health Benefits of Cauliflower Microgreens
1. Supports Normal Function Of All Cells
Cauliflower is a rich source of choline, an essential nutrient that is necessary for the normal function of all cells. As a critical component of the cell membrane, it ensures the structural integrity and signaling functions of the cell. (58)
2. Supports Brain Development
Choline is also critical during fetal development, particularly during the development of the brain, where it can influence neural tube closure and lifelong memory and learning functions. Thus, choline is particularly important for the development of the hippocampus. Which plays an important role in memory and learning. (58)
3. Prevent Cancer
Cauliflower is also rich in sulforaphane, which has been found in multiple studies to suppress cancer development by hindering enzymes that are linked to cancer and tumor growth. (59)
4. Prevent Heart Disease
The benefits of sulforaphane also extend into the prevention of heart disease due to its powerful antioxidant activity and anti-inflammatory properties. (60)
5. Prevent Dementia And Alzheimers
Choline is also involved in the production of neurotransmitters that are necessary for a healthy nervous system. Those who don’t consume enough choline may have a higher risk of neurological disorders like dementia and Alzheimer’s. (61)
16. Cress Microgreens
Cress microgreens are one of the most nutrient-dense microgreens and are packed with many antioxidants, which prevent free radicals from damaging your cells.
These antioxidants protect you from illnesses including cancer, diabetes, and cardiovascular disease.
Nutritional Content of Cress Microgreens:
Scientific Name: | Lepidium Sativum |
|---|---|
Minerals per 100g of (FW) | |
Calcium, Ca | 81.00 mg |
Magnesium, Mg | 38.00 mg |
Phosphorus, P | 76.00 mg |
Potassium, K | 606.00 mg |
Sodium, Na | 14.00 mg |
Iron, Fe | 1.30 mg |
Zinc, Zn | 0.23 mg |
Copper, Cu | 0.170 mg |
Selenium, Se | 0.9 mcg |
Vitamins per 100g of (FW) | |
Vitamin A, RAE | 346.00 mcg |
Vitamin B1 | 0.080 mg |
Vitamin B2 | 0.260 mg |
Vitamin B3 | 1.000 mg |
Vitamin B6 | 0.247 mg |
Vitamin B9 | 80.00 mcg |
Vitamin C | 69.0 mg |
Vitamin E | 0.70 mg |
Vitamin K | 541.9 mcg |
Choline | 19.5 mg |
Antioxidants: | |
Lutein + zeaxanthin | 12500.00 mcg |
Beta Carotene | 4150.00 mcg |
Other Nutrients: | |
Fiber | 1.1 g |
Protein | 2.60 g |
Top 5 Health Benefits of Cress Microgreens
1. Lowers Risk of Chronic Disease
Cress microgreens are packed with antioxidants that prevent free radicals from causing oxidative stress, as oxidative stress leads to diseases such as diabetes, cancer, and cardiovascular disease. Therefore eating cress microgreens will lower your chances of developing chronic diseases. (62)
2. Prevent Certain Types Of Cancer
Cress microgreens contain Isothiocyanates such as sulforaphane, these compounds have been found in multiple studies to stop the spread of tumors and protect healthy cells from damage. The Isothiocyanates in cress have been found to specifically prevent colon, lung, prostate, and skin cancers. (63)
3. Great For Bone Health
Vitamin K is essential for bone health, and cress 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) While Vitamin K is great, cress microgreens also contain many other minerals that are important for bone health such as calcium, magnesium, and potassium. (64)
4. Boosts Immune System
Cress microgreens have a rich amount of Vitamin C, and Vitamin C plays an important role in the immune system by producing white blood cells that fight infections. Being deficient in Vitamin C has been linked to many health problems. (6)
5. Supports Heart Health
Cress microgreens are high in antioxidants such as lutein and zeaxanthin. These carotenoids not only protect against the development of heart disease but also lower your risk of heart attack and strokes. (65)
Now that you've seen all these incredible benefits of microgreens you 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?
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Final Thoughts on The Health Benefits of Microgreens
Microgreens are rich sources of many vitamins, minerals, and antioxidants that will prevent free radicals from harming your cells.
Which will in turn prevent many diseases and even cancer.
Sources:
Disclaimer: This website does not provide medical or nutritional advice.
The information and material contained on this website are for informational purposes only. No material on this site is a substitute for professional medical advice, diagnosis, or treatment.
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