A recently published scientific study to pin down what gourmet food experts and nutritionists have mentioned repeatedly about the seedlings of green vegetables and herbs.
Microgreens deliver delicious food in a practical fashion – often packing enough nutrition inside them to deserve being called superfoods.
Microgreens can provide crunch and flavor to dishes or be ingested as a nutritious juice. The benefits to humans are enormous – from essential vitamins and minerals to potentially life-altering compounds and enzymes that work within your body to promote a healthy lifestyle.
In this article, I am going to share with you the benefits of microgreens covering many of the most popular microgreens available.
The overall benefits of microgreens fall under the following broad categories:
Adding Concentrated Flavor to Food or Juices
In general, microgreens contain highly concentrated amounts of the ingredients of the full-grown vegetables.
So, if you like broccoli or brussels sprouts as a food item, or kale in your salads, having the respective microgreen will get you the same taste experience – except fresher, crunchier, more colorful, and even more savory.
If you enjoy a wheatgrass smoothie, the microgreen version of wheatgrass will taste even sweeter – since wheatgrass typically loses some sweetness when it continues to mature beyond a certain point (usually 5-8 days) after germination.
Providing Essential Vitamins and Minerals
Specific nutritional elements vary, but almost every microgreen contains high concentrations of vitamins (such as A, B complex, E, C, and K), minerals (such as iron, potassium, phosphorus, calcium, zinc, and others), fibers, proteins, amino acids, and other essential nutrients – often in quantities that will help you reach and exceed your daily requirement in a hurry.
Microgreens often contain compounds such as selenium, choline, chlorophyll, flavonoids, Omega-3 fatty acids, or sulforaphane, which provide substantial health benefits – they are antioxidants, anti-inflammatory, boost immunity, and balance our overall system.
Helping with Short and Long-Term Health
As we list below, microgreens are packed with the ingredients for a better life. Depending on what you choose to grow and eat, they can help with a plethora of problems, including:
… the list goes on and on!
We list specific details on approximately 30 types of microgreens below that you should check out.
There are many others as well but start with these.
Alfalfa microgreens and their nutritional contents are described in the table below.
Category | PROFILE |
Vitamins | B1, B2, C, K, Folates |
Minerals | Copper, Magnesium, Manganese |
Other Ingredients | Phytosterols, phytoestrogens, flavonoids, saponins, alkaloids, coumarins |
Health Benefits | Antioxidant, lowers cholesterol, improves heart health, helps with kidney stones, helps in production of breast milk, and menopause |
Alfalfa microgreens can be eaten in salads or added as ingredients/garnishes in dishes.
Garnet Amaranth microgreens and their nutritional contents are described in the table below.
Category | PROFILE |
Vitamins | A, C, E, Folates |
Minerals | Calcium, Iron, Magnesium, Phosphorus, Potassium |
Other Ingredients | Amino acids, antioxidants, dietary fiber, and essential lysine |
Health Benefits | Antioxidant, boosts immune system (and helps cancer treatment), helps treatment of cardiovascular disease, hypertension and recovery from illness, improves energy, digestion, hair tone and eyesight, helps to suppress appetite. |
Pink or green Amaranth microgreens are an ancient herb from India that adds color and a sweet flavor to any dish or salad.
Arugula microgreens and their nutritional contents are described in the table below.
Category | PROFILE |
Vitamins | A substantial source of C and K |
Minerals | Iron, Potassium, Magnesium, Phosphorus, Calcium |
Health Benefits | Anti-inflammatory and anti-toxin boosts the immune system (and helps cancer treatment), improves bone health and cognitive abilities, source of chlorophyll and hydration, helps weight loss, known as an aphrodisiac. |
Important Fact | The main nutrients are concentrated in the leaves, as opposed to the stems, of the microgreens. |
Arugula microgreens can be added to salads or used in dishes as garnish at the end.
Basil microgreens and their nutritional contents are described in the table below.
Category | PROFILE |
Vitamins | A, B6, C, E, and K |
Minerals | Calcium, Iron, Zinc, Magnesium, Copper, Phosphorous, Potassium |
Health Benefits | Anti-inflammatory, anti-bacterial, improves bone strength, promotes hormonal balance, helps in blood clotting and new blood formation |
Basil microgreens can be used as a herb in cooking, or as a salad ingredient or garnish.
Bean Seeds microgreens and their nutritional contents are described in the table below. However, given the wide variety of bean seeds available, specific nutritional content will vary based on the type of bean seed microgreens being grown.
Category | PROFILE |
Common Types | Fava, Garbanzo, Lima, Pole, Pinto, Bush, Moong, Kidney, etc. |
Vitamins | C, Folates |
Minerals | Iron, |
Other Ingredients | Melatonin, proteins, phenolic compounds (lentil especially), isoflavones (in chickpeas/garbanzos) containing phytoestrogen |
Health Benefits | Antioxidant, reduces LDL cholesterol, menopausal symptoms, and bone loss, helps with osteoporosis and heart disease. |
Bean seeds microgreens can be had in a variety of ways – including boiled, sauteed, or raw. They can be dropped as ingredients or garnishes in salads and main dishes.
Beet microgreens and their nutritional contents are described in the table below.
Category | PROFILE |
Vitamins | A, B, C, E, and K |
Minerals | Iron, Potassium, Phosphorus, Magnesium, Calcium, Copper, Zinc |
Other Ingredients | Proteins, fibers, carotene, flavonoid, chlorophyll, and amino acids |
Health Benefits | Reduces chances of heart disease and strokes, helps digestion, cleanses and detoxifies, helps prevent lung/oral cavity cancer, |
Beet microgreens can be had as a salad or used in sandwiches or foods.
Broccoli microgreens and their nutritional contents are described in the table below.
Category | PROFILE |
Common Types | Regular, Purple Sprouts, Green Calabrese, etc. |
Vitamins | A, B6, B9, C, E, and K |
Minerals | Iron, Zinc, Phosphorus, Potassium, Magnesium, Manganese, Calcium, Copper |
Other Ingredients | Sulforaphane, choline |
Health Benefits | Lowers risk of lung and colon cancer, improves bone and heart health, digestion, hair and skin tone, boosts energy. |
Broccoli microgreens can be had as a salad or food ingredient, or as a garnish.
Brussel Sprouts microgreens and their nutritional contents are described in the table below.
Category | PROFILE |
Vitamins | A, B1 (thiamine), B6 (small amounts), C, K, Folates |
Minerals | Iron, Potassium, Phosphorus, Magnesium, Manganese |
Other Ingredients | Fibers, ALA Omega-3 Fatty Acids |
Health Benefits | Rich in antioxidants, helps protect against cancer and maintain healthy blood sugar levels, may reduce inflammation |
Brussel Sprouts microgreens can be had as a salad or food ingredient, or as a garnish.
Red or purple cabbage microgreens and their nutritional contents are described in the table below.
Category | PROFILE |
Vitamins | A, B Complex (esp. B1, B6, and Riboflavin), K |
Minerals | Potassium, smaller amounts of Iron, Zinc, Phosphorus, Magnesium, Calcium, Copper |
Other Ingredients | Sulforaphane, carotenoids, flavonoids, fibers, and proteins |
Health Benefits | Strong antioxidant, promotes heart health, and helps fight cancer. |
Red Cabbage microgreens can be had as a salad or food ingredient, or as a garnish.
Cauliflower microgreens and their nutritional contents are described in the table below.
Category | PROFILE |
Vitamins | B6, C, K, and Folate |
Minerals | Iron, Phosphorus, Potassium, Magnesium, Manganese |
Other Ingredients | High fiber, choline, sulforaphane |
Health Benefits | The antioxidant helps digestion, suppresses appetite, supports metabolism, brain cell development, reduces cholesterol in the liver, provides an easy-eating, low-carb alternative to grains/legumes. |
Cauliflower microgreens can be had as a salad or food ingredient, or as a garnish.
Celery microgreens and their nutritional contents are described in the table below.
Characteristic | Description |
Vitamins | A, B, C, E, K, and Folates |
Minerals | Iron, Zinc, Phosphorus, Potassium, Calcium, Sodium |
Other Ingredients | Amino acids |
Health Benefits | The antioxidant helps with blood sugar over time, reduces inflammation, helps digestion |
Celery microgreens can be added to food or salad as an ingredient or for garnishing. They can also be ingested as a juice.
Chia microgreens and their nutritional contents are described in the table below.
Characteristic | Description |
Vitamins | A, B, C, and E |
Minerals | Calcium, Iron, Magnesium, Phosphorus, Potassium, Zinc |
Other Ingredients | Chlorophyll, Amino acids, Niacin |
Health Benefits | Powerful antioxidant |
Chia microgreens are usually had as a garnish, though can be mixed in a juice.
Chrysanthemum microgreens and their nutritional contents are described in the table below.
Characteristic | Description |
Vitamins | A, C |
Minerals | Potassium, Calcium |
Other Ingredients | Flavonoids, fiber, carotenoids, chlorogenic acid |
Health Benefits | The antioxidants, aid in weight loss, reduces the risk of lung cancer, protects against cardiovascular problems, kidney stones, bloating, cellulite formation, and bone loss. |
Chrysanthemum microgreens can be made parts of salads, dressings or in hot teas.
Cilantro microgreens and their nutritional contents are described in the table below.
Characteristic | Description |
Vitamins | A, C, E, and K |
Minerals | Iron, Zinc, Phosphorus, Potassium, Magnesium, Manganese, Calcium, Copper |
Other Ingredients | Carotenoids (lutein/ zeaxanthin, violaxanthin, and beta carotenes) |
Health Benefits | Antioxidant, lowers blood sugar, helps fight infections, promotes brain, heart, and digestive health. |
Cliantro microgreens can be used as a spice or garnish on a wide variety of salads and dishes.
Clover microgreens and their nutritional contents are described in the table below.
Characteristic | Description |
Vitamins | A, B-12, C, E, and K |
Minerals | Iron, Potassium, Magnesium, Calcium, Silicon |
Other Ingredients | Isoflavone |
Health Benefits | Antioxidant relieves eczema and psoriasis, sores, burns, helps prevent skin cancer, diuretic, improves bone health and hormonal balance, improves digestion, anti-inflammatory. |
Clover microgreens can be used as a spice or a garnish.
Corn microgreens and their nutritional contents are described in the table below.
Characteristic | Description |
Common Types | Field, sweet, ornamental, or untreated yellow popcorn |
Vitamins | A, B6, B9, C, E, and K |
Minerals | Iron, Zinc, Phosphorus, Potassium, Magnesium, Manganese, Calcium, Copper |
Other Ingredients | Antioxidants, carotenoids, lutein, and zeaxanthin |
Health Benefits | Promotes eye health, aids digestion, helps with overall health |
Corn microgreens can be included as a base or ingredient for food, or as an additive for salads.
Cress microgreens and their nutritional contents are described in the table below.
Characteristic | Description |
Vitamins | A, C, E, and Folates |
Minerals | Iron principally |
Other Ingredients | Fiber and protein |
Health Benefits | Helps with asthma, gut health, anemia, menstruation, weight loss, diabetes, skin and hair conditions, boosts immunity and memory. |
Cress microgreens are often had as a garnish, but can be added as an ingredient in meals.
Green Daikon Radish microgreens and their nutritional contents are described in the table below.
Characteristic | Description |
Vitamins | A, B6, B6, C, E, K, Folates |
Minerals | Iron, Zinc, Phosphorus, Potassium, Magnesium, Calcium |
Other Ingredients | Beta carotene, pantothenic acids |
Health Benefits | Anti-cancer helps the skin, improves the cardiovascular system, prevents diabetes, helps with memory loss and Alzheimer's. |
Green Daikon Radish microgreens can be had as a salad or food ingredient, or as a garnish.
Dill microgreens and their nutritional contents are described in the table below.
Characteristic | Description |
Common Types | Bouquet, Superdukat, Fernleaf, Long Island Mammoth, etc. |
Vitamins | A and C in particular, also Folates |
Minerals | Iron, Manganese, Calcium |
Other Ingredients | Fibers, flavonoids |
Health Benefits | Promotes digestive health, lowers LDL Cholesterol, reduces the chance of heart disease and strokes, helps manage Type 2 diabetes. |
Dill microgreens are aromatic, with the flavor of anise and lemons, and add a great taste to fish, eggs, potato salads, soup, and seafood dishes. They have been around since ancient Egypt.
Fennel microgreens and their nutritional contents are described in the table below.
Characteristic | Description |
Vitamins | C, E, K |
Minerals | Potassium principally |
Other Ingredients | Fibers, quercetin |
Health Benefits | The antioxidant helps reduce inflammation and helps long-term memory. |
Fennel microgreens are usually used as a garnish or spice ingredient in a main dish. They can also be used in dips and sauces.
Fenugreek microgreens and their nutritional contents are described in the table below.
Characteristic | Description |
Vitamins | A, Thiamine, Niacin, B6, C, Folic Acid |
Minerals | Iron, Zinc, Potassium, Magnesium, Manganese, Calcium, Copper |
Other Ingredients | Selenium, soluble dietary fiber (non-starch polysaccharides), amino acids, choline, trigonelline diosgenin, etc. |
Health Benefits | Anti-bacterial controls diabetes relieves constipation, lowers cholesterol levels and risk of heart ailments, reduces menstrual discomfort, and is good for lactating mothers. |
Fenugreek microgreens can be had as a salad or food ingredient, or as a garnish. It is used as a core ingredient in many Indian and South Asian preparations.
Kale microgreens and their nutritional contents are described in the table below.
Characteristic | Description |
Vitamins | A, B6, C, E, and K |
Minerals | Iron, Phosphorus, Potassium, Magnesium, Manganese, Calcium, Copper |
Other Ingredients | Carotene, Chlorophyll, Amino Acids |
Health Benefits | Antioxidant protects against diabetes, cancer, osteoporosis, macular degeneration, cataracts, and constipation, good for skin and hair, helps Type 1 diabetes patients. |
Kale microgreens ideal ingredients in salads, soups and main dishes.
Kohlrabi (also known as German turnip) microgreens and their nutritional contents are described in the table below.
Characteristic | Description |
Vitamins | B6, Folate, C |
Minerals | Potassium, Magnesium, Manganese |
Other Ingredients | Proteins, Fibers |
Health Benefits | Helps with heart and digestive health, fluid and blood sugar balance, RBC production and boosts immunity. |
Kohlrabi, despite its name, is not a root vegetable but related to the brassica family of vegetables (such as cabbage, broccoli and cauliflower). Kohlrabi microgreens can be used in soups or salads or be sauteed or roasted.
Lettuce microgreens and their nutritional contents are described in the table below.
Characteristic | Description |
Common Types | Head, Leaf, Romaine, Celtuce |
Vitamins | A, C, K, and Folate |
Minerals | Calcium, Phosphorus, Magnesium, Potassium |
Health Benefits | Antioxidant, enhances bone strength, allows for better sleep, promotes eye health and hydration. |
Lettuce microgreens can be had as a salad or food ingredient, or as a garnish.
Mustard microgreens and their nutritional contents are described in the table below.
Characteristic | Description |
Vitamins | A, B1, B2, B6, C, E, and K, small amounts of niacin and folate |
Minerals | Iron, Magnesium, Calcium, Potassium, small amounts of Zinc and Phosphorus |
Other Ingredients | Small amounts of selenium |
Health Benefits | Antioxidant boosts immunity helps with heart disease, bone formation, and eye health. |
Mustard microgreens can be included in a salad, eaten raw, boiled or sauteed, or included as part of a dish.
Onion microgreens and their nutritional contents are described in the table below.
Characteristic | Description |
Vitamins | A, B, C, and E |
Minerals | Iron, Zinc, Phosphorus, Potassium, Magnesium, Calcium |
Other Ingredients | Amino acids |
Health Benefits | Promotes enzymatic activity and weight loss lowers cholesterol and blood pressure and prevents anemia. |
Onion microgreens can be had in multiple way, directly in dishes or salads, or as garnish.
Parsley microgreens and their nutritional contents are described in the table below.
Characteristic | Description |
Vitamins | A, C, K |
Minerals | Potassium, Magnesium, Calcium |
Other Ingredients | Sulforaphane |
Health Benefits | Antioxidants support heart, kidney, and bone health. |
Parsley microgreens can be used as a garnish or an ingredient in dishes, salads and soups.
Pea microgreens and their nutritional contents are described in the table below.
Characteristic | Description |
Vitamins | A, B6, B9, C, E, and K |
Minerals | Iron, Zinc, Phosphorus, Potassium, Magnesium, Manganese, Calcium, Copper, Sodium |
Other Ingredients | Choline, Betaine |
Health Benefits | Reduces propensity for blood sugar, obesity, and cancer. |
Pea microgreens can be cooked, boiled or sauteed; assembled into dishes or used as garnish.
Perilla microgreens and their nutritional contents are described in the table below.
Characteristic | Description |
Common Types | Green (and red) shiso, purple shiso |
Vitamins | A, B complex, C |
Minerals | Iron, Zinc, Phosphorus, Potassium, Magnesium, Manganese, Calcium, Copper |
Other Ingredients | alpha-linoleic acid and omega-3 acids |
Health Benefits | Antioxidant lowers "bad" cholesterol and blood pressure helps with skin problems, helps with the nervous system and joint inflammations. |
Perilla microgreens can be had as a salad or food ingredient, or as a garnish..
Sorrel microgreens and their nutritional contents are described in the table below.
Characteristic | Description |
Common Types | Common (garden) sorrel, sheep’s sorrel |
Vitamins | A, C, Folate, small amounts of thiamin, riboflavin, niacin, vitamin B6, and pantothenic acid |
Minerals | Iron, Phosphorus, Potassium, Magnesium, Manganese, Calcium, small amounts of Sodium, Zinc, and Copper |
Other Ingredients | Dietary fiber |
Health Benefits | Boosts immunity and reproductive health, helps digestion and weight loss, promotes better eyesight, helps with some chronic diseases including cancer, obesity and Type 2 diabetes. |
Sorrel microgreens can be had as a salad or food ingredient, or as a garnish.
Spinach microgreens and their nutritional contents are described in the table below.
Characteristic | Description |
Vitamins | A, C, B6, B9, E, K, Folic Acid |
Minerals | Iron, Potassium, Magnesium, Calcium |
Other Ingredients | Carotenoids, Lutein, Kaempferol, Nitrates, Quercetin, Zeaxanthin |
Health Benefits | Antioxidant (reduces oxidative stress), boosts eye health, helps fight cancer, reduces blood pressure and the risk of stroke |
Spinach microgreens can be had as a salad or as a food ingredient. Boiled or steamed spinach microgreens are excellent sources of nutrition and health benefits.
Sunflower microgreens and their nutritional contents are described in the table below.
Characteristic | Description |
Vitamins | A, B complex, D, and E |
Minerals | Iron, Phosphorus, Potassium, Magnesium, Manganese, Calcium, Copper |
Other Ingredients | Chlorophyll, lecithin, essential fats |
Health Benefits | An expectorant for chest congestion generates blood cells, helps during pre and post-natal states, calms inflammation, reduces blood pressure and the chances of a stroke. |
Sunflower microgreens can be added to a salad or a dish as a main ingredient or a garnish.
Swiss Chard microgreens and their nutritional contents are described in the table below.
Characteristic | Description |
Vitamins | A, C, E, and K |
Minerals | Iron, Zinc, Potassium, Magnesium, Manganese, Calcium, Copper |
Other Ingredients | Dietary Fiber, Oxalates (be careful of this if you have kidney stones), flavonoids |
Health Benefits | Antioxidants, anti-inflammatory, helps fight certain types of cancer (e.g., lung and pancreatic), lowers blood pressure. |
Swiss Chard microgreens can boiled, steamed or roasted. They can be eaten as a side or as a part of a main dish.
Turnip microgreens and their nutritional contents are described in the table below.
Characteristic | Description |
Vitamins | A, C, K, and Folate |
Minerals | Iron, Zinc, Phosphorus, Potassium, Magnesium, Calcium |
Other Ingredients | Alpha-lipoic acid (Antioxidant) |
Health Benefits | Helps the cardiovascular system, reducing the risk of hypertension and strokes, reduces osteoporosis, helps prevent cancer, promotes healthy hair and skin, helps with digestion and care for mothers, can help with moods and rest, helps diabetics. |
Turnip microgreens can be used in any and all types of foods and salads.
Wheatgrass microgreens and their nutritional contents are described in the table below.
Characteristic | Description |
Common Types | Hard Red Spring, Whole Buckwheat, Whole Barley, Winter Rye, and Triticale grass |
Vitamins | A, B complex, C, E, and K |
Minerals | Iron, Magnesium, Calcium |
Other Ingredients | 17 amino acids, enzymes, proteins, chlorophyll, and phytonutrients |
Health Benefits | Antioxidant, antibacterial, anti-inflammatory and anti-toxin. Helps lower blood pressure, cholesterol, and arthritis, improves energy, metabolism, and cognitive functions, boosts the immune system, improves digestion. |
Wheatgrass microgreens can be ingested in smoothies or used as a garnish in dishes/salads. Most people use this microgreen by juicing it and taking a shot of the juice for good health.
As a result of their rich nutrients, most microgreens provide extended health benefits – often in quantities significantly higher than the fully grown plant.
For example, wheatgrass is a known antioxidant with marked anti-inflammatory, anti-toxin, and antibacterial properties. It is known to positively impact conditions as varied as arthritis, cholesterol, and high blood pressure.
It can even improve cognitive functions and improve digestion. When ingested in microgreen form, these benefits accrue with greater frequency and incidence.
Microgreens contain between 4 to 40 times the nutrients that an adult plant has, which means that the health benefits are multiplied.
In addition, microgreens will typically retain more taste (e.g., sweetness) than the adult plants, making them even more savory – whether it be as garnishes, salad, food, or smoothie ingredients.
There are dozens of additional varieties of microgreens that are nutritious and beneficial from a health perspective.
The bottom line is that you cannot go wrong with microgreens – if the vegetable, plant, or herb itself has significant value, the microgreens will multiply their taste and benefits manifold. The great thing about microgreens is the amount of information and supplies that are out there today.
It is a fairly easy proposition to get stocked up on seeds and microgreen growing kits so you can continue to grow delicious microgreen ingredients at home. The research is well worth the effort and will end up paying for itself in no time.