Microgreens Benefits

<a href='https://typesofmicrogreens.com/author/admin/'>Jon Smith</a>Jon Smith
April 9, 2021

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.

OVERALL BENEFITS OF MICROGREENS

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:

  • Heart Health, starting from lowering cholesterol and hypertension
  • Reducing inflammations
  • Boosting immunity
  • Better digestion
  • Reproductive health
  • Women’s health – including helping menstrual cycles
  • Cancer prevention
  • Skincare
  • Haircare
  • Better vision
  • Sharper memory and prevention of early-onset Alzheimer’s Disease
  • Better balance for Type 1 and Type 2 Diabetes Patient
  • Hormonal balance
  • Enhanced energy
  • Help with recovery from certain diseases and conditions
  • Help with the production of breast milk
  • Appetite suppression
  • Better digestive health …

… 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 Microgreen Overview And Benefits

Alfalfa microgreens and their nutritional contents are described in the table below.

CategoryPROFILE
VitaminsB1, B2, C, K, Folates
MineralsCopper, Magnesium, Manganese
Other IngredientsPhytosterols, phytoestrogens, flavonoids, saponins, alkaloids, coumarins
Health BenefitsAntioxidant, 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 Microgreen Overview And Benefits

Garnet Amaranth microgreens and their nutritional contents are described in the table below.

CategoryPROFILE
VitaminsA, C, E, Folates
MineralsCalcium, Iron, Magnesium, Phosphorus, Potassium
Other IngredientsAmino acids, antioxidants, dietary fiber, and essential lysine
Health BenefitsAntioxidant, 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 Microgreen Overview And Benefits

Arugula microgreens and their nutritional contents are described in the table below.

CategoryPROFILE
VitaminsA substantial source of C and K
MineralsIron, Potassium, Magnesium, Phosphorus, Calcium
Health BenefitsAnti-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 FactThe 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 Microgreen Overview And Benefits

Basil microgreens and their nutritional contents are described in the table below.

CategoryPROFILE
VitaminsA, B6, C, E, and K
MineralsCalcium, Iron, Zinc, Magnesium, Copper, Phosphorous, Potassium
Health BenefitsAnti-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 Overview And Benefits

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.

CategoryPROFILE
Common TypesFava, Garbanzo, Lima, Pole, Pinto, Bush, Moong, Kidney, etc.
VitaminsC, Folates
MineralsIron,
Other IngredientsMelatonin, proteins, phenolic compounds (lentil especially), isoflavones (in chickpeas/garbanzos) containing phytoestrogen
Health BenefitsAntioxidant, 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 Microgreen Overview And Benefits

Beet microgreens and their nutritional contents are described in the table below.

CategoryPROFILE
VitaminsA, B, C, E, and K
MineralsIron, Potassium, Phosphorus, Magnesium, Calcium, Copper, Zinc
Other IngredientsProteins, fibers, carotene, flavonoid, chlorophyll, and amino acids
Health BenefitsReduces 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 Microgreen Overview And Benefits

Broccoli microgreens and their nutritional contents are described in the table below.

CategoryPROFILE
Common TypesRegular, Purple Sprouts, Green Calabrese, etc.
VitaminsA, B6, B9, C, E, and K
MineralsIron, Zinc, Phosphorus, Potassium, Magnesium, Manganese, Calcium, Copper
Other IngredientsSulforaphane, choline
Health BenefitsLowers 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 Microgreen Overview And Benefits

Brussel Sprouts microgreens and their nutritional contents are described in the table below.

CategoryPROFILE
VitaminsA, B1 (thiamine), B6 (small amounts), C, K, Folates
MineralsIron, Potassium, Phosphorus, Magnesium, Manganese
Other IngredientsFibers, ALA Omega-3 Fatty Acids
Health BenefitsRich 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 Cabbage Microgreen Overview And Benefits

Red or purple cabbage microgreens and their nutritional contents are described in the table below.

CategoryPROFILE
VitaminsA, B Complex (esp. B1, B6, and Riboflavin), K
MineralsPotassium, smaller amounts of Iron, Zinc, Phosphorus, Magnesium, Calcium, Copper
Other IngredientsSulforaphane, carotenoids, flavonoids, fibers, and proteins
Health BenefitsStrong 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 Microgreen Overview And Benefits

Cauliflower microgreens and their nutritional contents are described in the table below.

CategoryPROFILE
VitaminsB6, C, K, and Folate
MineralsIron, Phosphorus, Potassium, Magnesium, Manganese
Other IngredientsHigh fiber, choline, sulforaphane
Health BenefitsThe 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 Microgreen Overview And Benefits

Celery microgreens and their nutritional contents are described in the table below.

CharacteristicDescription
VitaminsA, B, C, E, K, and Folates
MineralsIron, Zinc, Phosphorus, Potassium, Calcium, Sodium
Other IngredientsAmino acids
Health BenefitsThe 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 Microgreen Overview And Benefits

Chia microgreens and their nutritional contents are described in the table below.

CharacteristicDescription
VitaminsA, B, C, and E
MineralsCalcium, Iron, Magnesium, Phosphorus, Potassium, Zinc
Other IngredientsChlorophyll, Amino acids, Niacin
Health BenefitsPowerful antioxidant

Chia microgreens are usually had as a garnish, though can be mixed in a juice.

Chrysanthemum Seeds Overview And Benefits

Chrysanthemum microgreens and their nutritional contents are described in the table below.

CharacteristicDescription
VitaminsA, C
MineralsPotassium, Calcium
Other IngredientsFlavonoids, fiber, carotenoids, chlorogenic acid
Health BenefitsThe 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 Microgreen Overview and Benefits

Cilantro microgreens and their nutritional contents are described in the table below.

CharacteristicDescription
VitaminsA, C, E, and K
MineralsIron, Zinc, Phosphorus, Potassium, Magnesium, Manganese, Calcium, Copper
Other IngredientsCarotenoids (lutein/ zeaxanthin, violaxanthin, and beta carotenes)
Health BenefitsAntioxidant, 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 Microgreen Overview And Benefits

Clover microgreens and their nutritional contents are described in the table below.

CharacteristicDescription
VitaminsA, B-12, C, E, and K
MineralsIron, Potassium, Magnesium, Calcium, Silicon
Other IngredientsIsoflavone
Health BenefitsAntioxidant 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 Overview And Benefits

Corn microgreens and their nutritional contents are described in the table below.

CharacteristicDescription
Common TypesField, sweet, ornamental, or untreated yellow popcorn
VitaminsA, B6, B9, C, E, and K
MineralsIron, Zinc, Phosphorus, Potassium, Magnesium, Manganese, Calcium, Copper
Other IngredientsAntioxidants, carotenoids, lutein, and zeaxanthin 
Health BenefitsPromotes 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 Microgreen Overview And Benefits

Cress microgreens and their nutritional contents are described in the table below.

CharacteristicDescription
VitaminsA, C, E, and Folates
MineralsIron principally
Other IngredientsFiber and protein
Health BenefitsHelps 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 Microgreen Overview And Benefits

Green Daikon Radish microgreens and their nutritional contents are described in the table below. 

CharacteristicDescription
VitaminsA, B6, B6, C, E, K, Folates
MineralsIron, Zinc, Phosphorus, Potassium, Magnesium, Calcium
Other IngredientsBeta carotene, pantothenic acids
Health BenefitsAnti-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 Microgreen Overview And Benefits

Dill microgreens and their nutritional contents are described in the table below.

CharacteristicDescription
Common TypesBouquet, Superdukat, Fernleaf, Long Island Mammoth, etc.
VitaminsA and C in particular, also Folates
MineralsIron, Manganese, Calcium
Other IngredientsFibers, flavonoids
Health BenefitsPromotes 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 Overview And Benefits

Fennel microgreens and their nutritional contents are described in the table below.

CharacteristicDescription
VitaminsC, E, K
MineralsPotassium principally
Other IngredientsFibers, quercetin
Health BenefitsThe 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 Overview And Benefits

Fenugreek microgreens and their nutritional contents are described in the table below.

CharacteristicDescription
VitaminsA, Thiamine, Niacin, B6, C, Folic Acid
MineralsIron, Zinc, Potassium, Magnesium, Manganese, Calcium, Copper
Other IngredientsSelenium, soluble dietary fiber (non-starch polysaccharides), amino acids, choline, trigonelline diosgenin, etc.
Health BenefitsAnti-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 Microgreen Overview And Benefits

Kale microgreens and their nutritional contents are described in the table below. 

CharacteristicDescription
VitaminsA, B6, C, E, and K
MineralsIron, Phosphorus, Potassium, Magnesium, Manganese, Calcium, Copper
Other IngredientsCarotene, Chlorophyll, Amino Acids
Health BenefitsAntioxidant 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 Microgreen Overview And Benefits

Kohlrabi (also known as German turnip) microgreens and their nutritional contents are described in the table below. 

CharacteristicDescription
VitaminsB6, Folate, C
MineralsPotassium, Magnesium, Manganese
Other IngredientsProteins, Fibers
Health BenefitsHelps 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 Microgreen Overview And Benefits

Lettuce microgreens and their nutritional contents are described in the table below. 

CharacteristicDescription
Common TypesHead, Leaf, Romaine, Celtuce
VitaminsA, C, K, and Folate
MineralsCalcium, Phosphorus, Magnesium, Potassium
Health BenefitsAntioxidant, 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 Microgreen Overview And Benefits

Mustard microgreens and their nutritional contents are described in the table below.

CharacteristicDescription
VitaminsA, B1, B2, B6, C, E, and K, small amounts of niacin and folate
MineralsIron, Magnesium, Calcium, Potassium, small amounts of Zinc and Phosphorus
Other IngredientsSmall amounts of selenium
Health BenefitsAntioxidant 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 Microgreen Overview And Benefits

Onion microgreens and their nutritional contents are described in the table below.

CharacteristicDescription
VitaminsA, B, C, and E
MineralsIron, Zinc, Phosphorus, Potassium, Magnesium, Calcium
Other IngredientsAmino acids
Health BenefitsPromotes 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 Overview And Benefits

Parsley microgreens and their nutritional contents are described in the table below.

CharacteristicDescription
VitaminsA, C, K
MineralsPotassium, Magnesium, Calcium
Other IngredientsSulforaphane
Health BenefitsAntioxidants support heart, kidney, and bone health.

Parsley microgreens can be used as a garnish or an ingredient in dishes, salads and soups.

Pea Microgreen Overview And Benefits

Pea microgreens and their nutritional contents are described in the table below.

CharacteristicDescription
VitaminsA, B6, B9, C, E, and K
MineralsIron, Zinc, Phosphorus, Potassium, Magnesium, Manganese, Calcium, Copper, Sodium
Other IngredientsCholine, Betaine
Health BenefitsReduces propensity for blood sugar, obesity, and cancer.

Pea microgreens can be cooked, boiled or sauteed; assembled into dishes or used as garnish.

Perilla Microgreen Overview And Benefits

Perilla microgreens and their nutritional contents are described in the table below.

CharacteristicDescription
Common TypesGreen (and red) shiso, purple shiso
VitaminsA, B complex, C
MineralsIron, Zinc, Phosphorus, Potassium, Magnesium, Manganese, Calcium, Copper
Other Ingredientsalpha-linoleic acid and omega-3 acids
Health BenefitsAntioxidant 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 Microgreen Overview And Benefits

Sorrel microgreens and their nutritional contents are described in the table below.

CharacteristicDescription
Common TypesCommon (garden) sorrel, sheep’s sorrel
VitaminsA, C, Folate, small amounts of thiamin, riboflavin, niacin, vitamin B6, and pantothenic acid
MineralsIron, Phosphorus, Potassium, Magnesium, Manganese, Calcium, small amounts of Sodium, Zinc, and Copper
Other IngredientsDietary fiber
Health BenefitsBoosts 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 Microgreen Overview And Benefits

Spinach microgreens and their nutritional contents are described in the table below.

CharacteristicDescription
VitaminsA, C, B6, B9, E, K, Folic Acid
MineralsIron, Potassium, Magnesium, Calcium
Other IngredientsCarotenoids, Lutein, Kaempferol, Nitrates, Quercetin, Zeaxanthin
Health BenefitsAntioxidant (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 Microgreen Overview And Benefits

Sunflower microgreens and their nutritional contents are described in the table below.

CharacteristicDescription
VitaminsA, B complex, D, and E
MineralsIron, Phosphorus, Potassium, Magnesium, Manganese, Calcium, Copper
Other IngredientsChlorophyll, lecithin, essential fats
Health BenefitsAn 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 Microgreen Overview And Benefits

Swiss Chard microgreens and their nutritional contents are described in the table below.

CharacteristicDescription
VitaminsA, C, E, and K
MineralsIron, Zinc, Potassium, Magnesium, Manganese, Calcium, Copper
Other IngredientsDietary Fiber, Oxalates (be careful of this if you have kidney stones), flavonoids
Health BenefitsAntioxidants, 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 Microgreen Overview And Benefits

Turnip microgreens and their nutritional contents are described in the table below.

CharacteristicDescription
VitaminsA, C, K, and Folate
MineralsIron, Zinc, Phosphorus, Potassium, Magnesium, Calcium
Other IngredientsAlpha-lipoic acid (Antioxidant)
Health BenefitsHelps 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 Microgreen Overview And Benefits

 Wheatgrass microgreens and their nutritional contents are described in the table below.

CharacteristicDescription
Common TypesHard Red Spring, Whole Buckwheat, Whole Barley, Winter Rye, and Triticale grass
VitaminsA, B complex, C, E, and K
MineralsIron, Magnesium, Calcium
Other Ingredients17 amino acids, enzymes, proteins, chlorophyll, and phytonutrients
Health BenefitsAntioxidant, 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.

Why Are Microgreens So Good For You?

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.

Are Microgreens Better Than Vegetables?

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.

FINAL THOUGHTS

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.

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About The Author
I have been growing microgreens for myself and others for quite some time now and I absolutely love the process.

Even more I love spreading awareness of an amazing crop that has so many nutritional benefits for our bodies which improve our overall health and wellbeing.

Jon Smith

Founder/Writer
Copyright 2021 TypesOfMicrogreens.com All Rights Reserved!

As an Amazon Associate I earn from qualifying purchases.