Microgreens, or edible vegetable and herb seedlings, grow to be less than 3 inches tall. However, they are more than simply a pretty garnish.

dietitian explains that Microgreens deliver big flavor and provide more concentrated nutrients than their full-grown counterparts. So Adding them to your favorite dish can take a balanced diet to the next level.

What is a microgreen?

Microgreens for health
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Microgreens are immature vegetables collected between one and three weeks after sowing. That is when the first real leaves, which are responsible for photosynthesis, emerge.

However, don’t mistake microgreens with sprouts, which likewise have nutritional value:

Sprouts are harvested as freshly formed seeds (before the leaves appear) after just a week or less of growth. They do not need sunshine.

Microgreens are somewhat older and grow in sunshine, which boosts their nutritional worth.

The leaves of microgreens capture energy from the sun and collect the water and nutrients the plant absorbs from the soil. And because they are still young and growing, the leaves are rich in nutrients.

Are Microgreens Safe to Eat?

Microgreens diet
Microgreens diet

Consuming microgreens is generally considered safe. One potential concern revolves around the risk of foodborne illness. However, compared to sprouts, microgreens present a significantly lower risk of bacterial contamination.

Microgreens thrive in environments that are slightly less warm and humid compared to sprouts. Unlike sprouts, only the leaf and stem of microgreens are consumed, minimizing the risk of bacterial presence from roots and seeds.

For those intending to cultivate microgreens at home. According to studies, it’s crucial to procure seeds from reputable sources and opt for growing mediums devoid of harmful bacteria like Salmonella and E. coli.

Commonly used growing mediums include peat, perlite, and vermiculite. Alternatively, single-use growing mats tailored for microgreen cultivation are highly regarded for their sanitary properties.

Adding Microgreens to Your Diet: Creative Ideas

There are numerous methods for incorporating microgreens into your meals.

You can seamlessly integrate them into a plethora of dishes such as sandwiches, wraps, and salads.

For a nutrient-packed boost, consider blending microgreens into smoothies or juicing them. Wheatgrass juice stands out as a popular choice among juiced microgreens.

Alternatively, use them as vibrant garnishes atop pizzas, soups, omelets, curries, and other hot dishes.

In essence, microgreens can be enjoyed raw, juiced, or blended, and effortlessly enhance both cold and warm dishes.

Benefits of Microgreens

Microgreens benefits infographic
Microgreens benefits infographic

The nutritional benefits of each microgreen vary depending on the plant. However, scientific research indicates that microgreens may contain 4 to 40 times the nutrients found in mature plant leaves.

Vegetables are naturally high in vitamins, but the minerals and phytochemicals in microgreens offer even more nutritional value. And as a bonus, many of the nutrients in microgreens act as antioxidants, with the ability to prevent cell damage.

Research on microgreens is still in its early phases, but based on what scientists know about the benefits of vegetables, they may

1. Assist in managing type 2 diabetes.

Microgreens for diabetes
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People with Type 2 diabetes cannot manage the quantity of sugar (glucose) in their blood because their cells do not eliminate sugar as they should. However, microgreens may assist regulate your blood sugar.

Animal studies have shown that broccoli microgreens reduce insulin resistance, allowing sugar to leave the bloodstream and enter cells. Fenugreek microgreens, a bean often used in Indian cuisine, may also boost sugar absorption by 25% to 44%.

Key Takeaways:

  • Microgreens contain bioactive compounds that can help regulate blood sugar levels.
  • Nutrients like fiber, vitamins, and minerals in microgreens aid in improving insulin sensitivity.
  • Including microgreens in the diet may assist in managing type 2 diabetes by promoting better glycemic control and overall metabolic health.

2. Improve your thinking and reasoning.

Microgreens improve cognitive power
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Polyphenols are plant-based compounds having antioxidant effects. They give several health benefits, and microgreens have many of them. Scientific data suggests that polyphenols may increase your ability to think and reason (cognition) and potentially prevent or postpone the onset of neurodegenerative disorders such as Alzheimer’s disease.

Key Takeaways:

  • Microgreens are rich in nutrients like vitamins and antioxidants that support brain health.
  • Antioxidants in microgreens help protect brain cells from oxidative stress and damage.
  • Regular consumption of microgreens may contribute to improved cognitive function, including thinking and reasoning abilities.

3. Reduce the risk of heart disease.

Microgreens for heart disease
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Polyphenols are also associated with a reduced risk of heart disease. More precisely, laboratory studies have shown that adding red cabbage microgreens to a high-fat diet reduces body weight, triglycerides, and LDL (bad) cholesterol, all of which are risk factors for heart disease.

Also, mindful eating can help in weight loss and meal enjoying.

Key Takeaways:

  • Microgreens are packed with nutrients like vitamins, minerals, and antioxidants that support heart health.
  • Antioxidants in microgreens help reduce inflammation and oxidative stress, which are linked to heart disease.
  • Incorporating microgreens into the diet may lower the risk of heart disease by promoting healthy cholesterol levels, blood pressure, and overall cardiovascular function.

4. Prevent Cancer.

Brassicaceae microgreens contain sulforaphane. One of sulforaphane’s several health benefits is cancer prevention. According to research, including Brassicaceae microgreens in a well-balanced diet may help prevent, slow, or even reverse cancer progression. According to one research, this family of microgreens is particularly effective in preventing colon cancer.

Key Takeaways:

  • Microgreens contain high levels of phytochemicals and antioxidants, which have been linked to cancer prevention.
  • These compounds help neutralize free radicals and inhibit the growth of cancer cells.
  • Regular consumption of microgreens may reduce the risk of certain types of cancer and support overall health.

5. Protect your eyesight.

Microgreens protect the eyesight
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Lutein is a potent antioxidant present in spinach, broccoli, dandelion, and cress microgreens. It may be particularly advantageous to the eye health of elderly persons. According to studies, lutein may help to treat or prevent age-related macular degeneration.

Key Takeaways:

  • Microgreens contain high levels of phytochemicals and antioxidants, which have been linked to cancer prevention.
  • These compounds help neutralize free radicals and inhibit the growth of cancer cells.
  • Regular consumption of microgreens may reduce the risk of certain types of cancer and support overall health.

6. Lower the risk of anemia.

Microgreens prevent anemia
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Iron deficiency is a prevalent and major cause of anemia globally. Many microgreens, such as lettuce and those from the Brassicaceae family, are high in iron. However, research suggest that fenugreek microgreens have the greatest quantities of iron.

7. Microgreens fight inflammation

Research indicates that microgreens possess anti-inflammatory, anti-cancer, antibacterial, and anti-hyperglycemic properties, positioning them as a promising functional food with significant health benefits for humans. Why?


  • Microgreens contain compounds with anti-inflammatory properties, such as vitamins, minerals, and phytochemicals. So you can add a theme to your anti-inflammation diet.
  • These bioactive compounds work synergistically to reduce inflammation markers in the body.
  • Incorporating microgreens into the balanced diet may help modulate the inflammatory response and promote overall health.

Types of Microgreens

Microgreens have strong tastes for such little plants. The flavor varies and might be sweet, spicy, earthy, or bitter, depending on the vegetables.

“You can create microgreens from any plant or vegetable. Kopp notes that some individuals cultivate grains (such as oats and wheat) or legumes (such as lentils) as microgreens. “Most microgreens taste, or have an aftertaste, similar to their mature plant.”

Experts divide microgreens into many plant families, which include:

  • Cucurbitaceae family: Melon, cucumber and squash
  • Amaranthaceae family: Amaranth, quinoa swiss chard, beet and spinach
  • Amaryllidaceae family: Garlic, onion, leek
  • Brassicaceae family: Cauliflower, broccoli, cabbage, watercress, radish and arugula
  • Asteraceae family: Lettuce, endive, chicory and radicchio
  • Apiaceae family: Dill, carrot, fennel and celery

Final words

Microgreens offer delightful flavors and can seamlessly enrich your diet through diverse culinary applications.

Moreover, they boast impressive nutritional profiles, potentially mitigating the risk of certain illnesses.

Their simplicity in home cultivation renders them a cost-efficient strategy for enhancing nutrient intake without the need for extensive vegetable purchases.

Hence, integrating microgreens into your diet stands as a valuable and prudent choice.


What exactly are microgreens, and why are they important to include in my diet?


Microgreens are young vegetable greens harvested just after the first true leaves have developed. Despite their small size, they are packed with nutrients like vitamins, minerals, and antioxidants. Including microgreens in your diet can help boost your overall nutrient intake, support immune function, and contribute to better health and vitality.

How do microgreens differ from regular vegetables in terms of nutrition?

Microgreens benefits for human health

Microgreens are harvested at an early stage of growth, making them incredibly nutrient-dense compared to their mature counterparts. Studies have shown that microgreens can contain higher concentrations of vitamins, minerals, and antioxidants, making them a potent addition to any diet. Plus, they are often more flavorful and tender, making them a delicious and versatile ingredient in various dishes.

Can eating microgreens help improve my health in specific ways?

Microgreens for heart disease

Yes, absolutely! Incorporating microgreens into your diet can offer a wide range of health benefits. Their high nutrient content may help boost immune function, support cardiovascular health, improve digestion, and even reduce the risk of chronic diseases like diabetes and cancer. Plus, their vibrant colors and flavors can make healthy eating more enjoyable and appealing.

How can I incorporate microgreens into my meals and snacks?

Microgreens for health

There are countless ways to enjoy the goodness of microgreens in your daily diet. You can add them to salads, sandwiches, wraps, soups, smoothies, omelets, or sprinkle them over pizzas and pasta dishes for an extra burst of flavor and nutrition. Get creative and experiment with different combinations to find delicious ways to incorporate microgreens into your favorite meals and snacks.


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