Are you missing out on your daily dose of nutrition and want to make your food more nutrition-rich?
Or, maybe you are looking for a nutritionally dense food that’s easy to grow by yourself and tastes delicious.
If yes, then these 9 healthiest microgreens might be just what you’re looking for!
In fact, microgreens are so good for you that they are considered a “superfood”. They add a dash of vibrant color to your plate, and a variety of nutrients that you might be missing out on otherwise due to your hectic schedule.
So, let’s have a look at some of the most nutritious microgreens that you can grab from your nearest grocery store – or grow yourself.
Table of Contents
9 Healthiest Microgreens to Grow and Eat
Many studies have confirmed that microgreens are filled with important antioxidants, phytonutrients, and other minerals.
In a study published by the Journal of Agriculture and Food Chemistry, 25 commercially available microgreens were tested for their nutritional components.
The researchers confirmed that microgreens contain 40X more nutrition than mature vegetables of the same species.
So, if you’re wondering are microgreens actually healthy?
Yes, they are. They are filled with various phytonutrients, ascorbic acid, carotenoids, tocopherols, polyphenols, and more!
If you want a quick glance, then here are the 9 healthiest microgreens and what nutrients they are highest in.
|Antioxidants, phosphorus, magnesium, and Vitamins such as A, B, C, and K
|Iron, Magnesium, Calcium
|Glucosinolates, Copper, Vitamins such A, C, and K
|Antioxidants, Carotene, Potassium, Dietary Fiber, and Vitamin B
|Selenium, Vitamins A, B Complex, C, and E
|Vitamins A, C, K1 and B6, and Antioxidants
|Antioxidants, Vitamin B’s: niacin, thiamin, riboflavin, B-6, and folate.
|Beta-Caretone, Potassium, Lutein, Calcium, Iron, Magnesium, and Phosphorus.
|Proteins, Calcium, Zinc, Potassium, Iron, and Vitamins like A, B, C, E, and K
If you are allergic, It is always recommended to consult your doctor before you consume any microgreens. 🙂
So, now that we have established that microgreens ARE actually healthy, let’s have a detailed look at the 9 healthiest microgreens out there.
1. Broccoli Microgreens
Broccoli microgreens easily take the stage as the most popular variety of microgreens – they are one of the most nutritious and profitable microgreens to grow.
Broccoli microgreens are a rich source of vitamins A, C, and K. They also contain folate, iron, and potassium. Sulforaphane, a compound that has been shown to have anti-cancer properties, is also present in broccoli microgreens.
Apart from cancer prevention, broccoli microgreens are known to fight inflammation, improve heart health, and boost your gut health.
Another study published by the National Library of Medicine says that broccoli microgreens – due to high sulforaphane content – can prevent breast cancer stem cells.
All these tremendous health benefits surely make broccoli microgreens one of the healthiest microgreens to grow and eat.
Broccoli microgreens are not as bitter as mature broccoli. They have a mild, earthy flavor with a bit of crunch.
That’s why we mentioned broccoli microgreens first – one of the most nutritious and best-tasting microgreens available.
2. Amaranth Microgreens
Amaranth belongs to the Amaranthaceae family of vegetables. These veggies are consumed for their leaves and seeds.
Amaranth microgreens are known to have a balanced nutritional density. They are high in minerals like iron, calcium, and magnesium. They are also filled with vitamins A, B, and C.
If you’re looking for a microgreen to start with then go with Amaranth. They are one of the cheapest and most easily available microgreens seeds in the market.
Amaranth microgreens contain antioxidants and phenolic acids. These nutrients prevent certain types of cancers and improve heart health. They also reduce inflammation and lower cholesterol levels.
If you want to follow a gluten-free diet or want to start your weight-loss journey with keto-friendly microgreens then go with Amaranth microgreens.
Amaranth microgreens are crisp and soft; they have a mildly sweet, earthy flavor similar to that of mustard.
3. Arugula Microgreens
If you’re on a weight-loss journey, you must be eating iceberg lettuce. However, a study compared arugula microgreens with iceberg lettuce, and it confirmed that arugula microgreens have:
- 8X Calcium
- 5X Vitamin A, C, and K
- 4X Iron
Are microgreens healthier than lettuce? Yes, they absolutely are!
Arugula microgreens also have the same quantity of calcium as spinach but unlike spinach, it has lesser oxalates which are known to prevent the body from fully absorbing calcium.
Arugula is high in fiber and phytochemicals while low in sugar, calories, carbohydrates, and fats. It is rich in vitamin B6, amino acids, calcium, iron, and protein.
Some of the health benefits of arugula microgreens include:
- Quick healing of wounds
- Helps in maintaining overall bone health
- Boosts the immune system
- Reduces acid in the stomach and prevents ulcers
- Prevents inflammation and improves heart health
If you’re trying to maintain your weight, arugula microgreens – due to their high levels of antioxidants – are one of the healthiest microgreens to include in your meals.
4. Radish Microgreens
Radish microgreens are one of the most popular microgreens out there.
They are a good source of vitamins A, C, and E, as well as calcium, iron, and magnesium. They also contain anthocyanins, which are antioxidants that may have anti-inflammatory and anti-cancer effects.
Radish microgreens taste just like the peppery bulb of radish. Although, many consumers noticed they have more crunch and peppery radish punch. They are a perfect mix of color, texture, and spice.
We recommend you try them in your microgreens salads or use them as a topping on your sandwiches.
Radish microgreens are one of the most healthy microgreens and can improve heart health and prevent certain types of cancers. (more study needed)
Other health benefits are:
- Burns body fat and helps in losing weight
- High concentrations of polyphenols reduce the risk of Alzheimer’s disease
- Helps in controlling sugar levels
Radish and wheatgrass microgreens are the most recommended microgreens for skin health. They are filled with Vitamin C and thus they give a natural glow to your skin.
Learn More 👉 The Complete Guide About Radish Microgreens
5. Wheatgrass Microgreens
Wheatgrass microgreens are a good source of vitamins A, C, and E, as well as iron, magnesium, and calcium. They also contain chlorophyll, which may have anti-inflammatory and detoxifying effects.
Wheatgrass microgreens are one of the few microgreens that regrow. So, you can harvest multiple batches from the same seeds. But, remember that the first batch will be the most nutritious and colorful one.
The color and nutrition will decrease with the subsequent batches.
Wheatgrass is filled with nutritious antioxidants such as glutathione, vitamin C, and vitamin E. These antioxidants are crucial in fighting free radicals in the body and reducing oxidative stress.
They also protect against health conditions like cancer, arthritis, and neurodegenerative diseases.
Other health benefits of wheatgrass microgreens are:
- Kills cancer cells and prevents certain types of cancers (additional research needed)
- Helps treat skin burns and lesions by preventing infection
- Regulates heart healthy by lowering cholesterol levels
- Lowers inflammation
- Helps diabetic patients in regulating their sugar levels
If you are looking for the best microgreens for detox, start with wheatgrass microgreens.
6. Kale Microgreens
Kale microgreens are a good source of vitamins A, C, and K, as well as calcium, iron, and potassium. They are also rich in lutein and zeaxanthin, two antioxidants that may help to promote eye health.
Kale is one of the easiest and healthiest microgreens to grow. They grow fast and belong to the brassica family – thus, along with broccoli, kale microgreens are high in vitamin K. Kale also happens to be a good source of minerals, fiber, calcium, copper, manganese, and potassium.
According to the United States Department of Agriculture (USDA), 100 grams of kale microgreens contain only 29 calories. Thus, a great option for someone looking to lose weight.
Kale microgreens taste similar to broccoli microgreens – earthy and nutty. You can easily use them in smoothies and soups.
The health benefits of kale microgreens include:
- Improves eyesight
- Enhances gut health
- Reduces inflammation
- Improves bone and teeth health
- Improves blood quality
Kale microgreens are surely one of the healthiest microgreens that you can incorporate into your daily soups, sandwiches, and even salads.
7. Pea Shoots
Pea microgreens are a good source of vitamins A, C, and K, as well as iron, folate, and potassium. They are also high in protein and fiber, which may help to promote satiety and regulate blood sugar levels.
Pea microgreens are crispy in texture and offer a mild sweet flavor, and can go with almost any dish. Their similar taste to peas allows you to use them in your soups, salads, and even sandwiches.
They have a high amount of vitamin B and when compared to broccoli microgreens, they have twice the amount of magnesium, phosphorus, and iron. They also have beneficial effects on heart patients.
Here are some more health benefits of pea microgreens:
- Relieves constipation due to high fiber content
- Promotes healthy bacteria in the gut
- Regulates blood sugar levels due to low glycemic index
- May also prevent chronic diseases like heart disease, cancer, and diabetes
Pea microgreens have high protein content, thus are one of the healthiest microgreens to consume if you want to bulk or have a high-protein meal.
8. Sunflower Microgreens
Sunflower microgreens are a good source of vitamins B, D, and E, as well as folate, iron, and zinc. They are also rich in chlorophyll, which may have anti-inflammatory and detoxifying effects.
You can easily eat sunflower microgreens in the same way you would eat baby lettuce, arugula, or alfalfa sprouts. Both the leaves and stem are edible and absolutely delicious, you can eat these microgreens either raw or cooked.
Cooking the microgreens does not destroy their nutrients, however, it is always recommended to eat microgreens raw and fresh – as that’s when they have the highest nutritional density.
Sunflower microgreens are considered one of the most healthy microgreens for their health benefits such as:
- Improves skin health and brain health
- Gives you healthy teeth and stronger bones
- Prevents cardiovascular diseases
- Helpful for pregnant women
- Boosts immunity and promotes gastrointestinal health
🔔 If you want to know more about sunflower microgreens and how to grow them then follow our guide 👉 Complete Guide About Sunflower Microgreens
9. Swiss Chard Microgreens
Swiss chard microgreens are filled with antioxidants, vitamins, and calcium. Also, they are low in calories – so, a great choice, if you want to lose weight.
According to a study, swiss chard microgreens are filled with antioxidants such as tocopherols, carotenoids, and hydrophilic phenols. They are mainly composed of nutrients like proteins, iron, zinc, calcium, potassium, magnesium, and also vitamins like A, B, C, E, and K.
Some of the health benefits of swiss chard microgreens include:
- They contain Lutein which protects your skin and eyes.
- Reduces the risk of macular degeneration
- Relieves constipation and improves digestion
- Extremely helpful for people with diabetes and high blood pressure
🔔 If you want to learn more about swiss chard microgreens and how to grow them then follow our complete guide 👉 The Complete Guide About Swiss Chard Microgreens.
Microgreens Nutrition Chart
These are the 17 nutrients that are listed (randomly) as most important for public health:
- Vitamin A
- Vitamin B1 (Thiamin)
- Vitamin B2 (Riboflavin)
- Vitamin B3 (Niacin)
- Vitamin B6
- Vitamin B12
- Vitamin C
- Vitamin D
- Vitamin E
- Vitamin K
Now, which microgreens have a high density of these nutrients? See the image below to know the nutritional density of the healthiest microgreens.
Are Microgreens Actually Healthy?
Qin Wang, Ph.D., assistant professor at the University of Maryland, and a group of researchers conducted a comprehensive study on 25 varieties of healthiest microgreens.
The study calculated the nutritional components of various microgreens. They noted that red cabbage microgreens have 6X more Vitamin C and 40X more Vitamin E than mature versions of red cabbage.
Also, cilantro microgreens possess 3X more beta-carotene than their mature versions.
Prof. Wang said, “the microgreens were 4-40-fold more concentrated with nutrients than their mature counterparts. When we first got the results, we had to rush to double and triple-check them.”
Wang further discussed what might be the reason for it and said, “because microgreens are harvested right after germination, all the nutrients they need to grow are there. If they are harvested at the right time, they are very concentrated with nutrients, and the flavor and texture are also good.”
Which is Healthier: Sprouts or Microgreens?
One of the most common questions that people ask is – are microgreens healthier than sprouts?
Growing sprouts require less space, less time and the growing process is certainly less messy than growing microgreens.
Sprouts can be grown in a hydroponic environment i.e. without soil. You just need to put the seeds in a bowl of water to germinate, they neither need air ventilation nor any light.
However, sprouts are found to have fewer nutrients and fiber than microgreens.
Also, raw sprouts are likely to be contaminated with water-borne pathogens like staphylococcus, salmonella, E. coli, and listeria. Some people have even reported falling sick after consuming raw sprouts.
So, buy good quality sprout seeds and grow them in a super-clean growing medium.
Microgreens are so much better than sprouts not just in taste and texture, but also in nutritional value.
However, it is essential to note that even though microgreens have a lesser risk of carrying water-borne pathogens they can still be affected by mold growth if not grown properly.
You should also know how to store microgreens in the right way to make them last longer and avoid any bacterial growth after harvesting.
🔔 Read our complete guide on Microgreens vs Sprouts!
Frequently Asked Questions
Which are the healthiest microgreens to eat?
All the microgreens that we shared in this article are the most nutritious microgreens to get all your daily nutrients. However, if you are still confused, start with broccoli and radish microgreens! 😉
Which microgreens have the most antioxidants?
Kale, beet, broccoli, radish, amaranth, and arugula microgreens are said to have the highest levels of antioxidants.
What are the best microgreens for detox?
Among the microgreens that we discussed above sunflower and wheatgrass are two of the best microgreens for detox.
What are the best microgreens to get healthy skin?
Radish, wheatgrass, pea shoots, and sunflower microgreens are considered the best microgreens for skin health.
Can microgreens make you sick?
Microgreens, mostly, are eaten raw and it is safe to consume them raw, on the condition that they are grown in a proper environment and stored properly. Otherwise, they can make you ill with their food-borne illnesses.
So, Are You Ready to Try These Healthiest Microgreens?
Overall, microgreens are a great way to add nutrients to your diet. They are easy to grow at home and can be added to salads, smoothies, and other dishes.
While the health benefits of microgreens are still being studied, they offer a great way to get more vitamins, minerals, and antioxidants into your diet.
So, which of these healthiest microgreens are you going to try first?