8 Wellness and Health Benefits of Eating Microgreens

Joanna Okedara
Table of Contents
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    Today, microgreens are popular for their unique taste, texture, and visual appeal, but they are also highly regarded for their health benefits. Microgreens seeds are packed with vitamins, minerals, and antioxidants, making them a nutritious addition to any diet. Additionally, growing microgreens is very easy, making them a popular choice for home gardeners and urban farmers.

    Key Takeaway: Microgreens are highly nutritious, as they contain a high concentration of vitamins and minerals. For example, microgreens are rich in vitamin C, vitamin K, vitamin E, and beta-carotene, all of which are essential for maintaining good health. Additionally, microgreens are a good source of fiber, which can help improve digestion and promote weight loss.

    If you are thinking of starting microgreens business, then it is important to understand the benefits of the different types of microgreens. This will help you create your unique selling proposition (USP) and your wholesale marketing strategy.

    The microgreens industry have been gaining popularity thanks to these healthy food choices. These tiny plants are harvested when they are only a few inches tall, making them the perfect addition to salads, sandwiches, and smoothies. In this article, we will discuss the health benefits of microgreens.


    What are Microgreens?

    Microgreens are young vegetable greens that are harvested just a few weeks after sprouting. They are typically grown in soil or hydroponically and are harvested when the first true leaves have emerged. Microgreens are smaller than baby greens but larger than sprouts, and they come in a variety of colors, flavors, and textures.

    There are many different types of microgreens, including arugula, broccoli, kale, radish, and many more. Each type of microgreen has its own unique flavor profile and nutritional benefits. 

    8 Health Benefits of Eating Microgreens

    Microgreens are not only delicious and versatile, but they also pack a powerful nutritional punch. Here are some of the health benefits of eating microgreens:

    1. Microgreens and Nutrition

    Microgreens are loaded with essential vitamins and minerals, including vitamins A, C, E, and K, as well as iron, calcium, and potassium. In fact, some studies have found that microgreens can contain up to 40 times more nutrients than their fully-grown counterparts.

    1. Microgreens and Antioxidants

    Microgreens are also high in antioxidants, which can help protect your body against cellular damage caused by free radicals. Antioxidants have been linked to a reduced risk of chronic diseases such as heart disease, cancer, and Alzheimer's.

    1. Microgreens and Inflammation

    Some studies have shown that microgreens may have anti-inflammatory properties, which could help reduce inflammation throughout the body. Chronic inflammation has been linked to a wide range of health problems, including arthritis, heart disease, and cancer.

    1. Microgreens and Chronic Diseases

    Due to their high nutrient and antioxidant content, some studies have suggested that consuming microgreens may help reduce the risk of chronic diseases such as heart disease, cancer, and diabetes.

    1. Microgreens and the Immune System

    Microgreens contain high levels of vitamins and minerals that are essential for a healthy immune system. Some studies have also shown that certain microgreens, such as broccoli and radish microgreens, may have specific immune-boosting properties.

    1. Microgreens and Digestion

    Microgreens are rich in fiber, which is essential for good digestion. Fiber helps move food through the digestive system and keeps the gut healthy. Microgreens are also a good source of enzymes, which aid in the breakdown of food and the absorption of nutrients. By including microgreens in your diet, you can improve your digestion and prevent digestive problems such as constipation and bloating.

    1. Microgreens and a Healthy Gut

    Microgreens contain prebiotics, which are a type of fiber that feeds the beneficial bacteria in your gut. These bacteria play a vital role in maintaining a healthy gut and immune system. By consuming microgreens regularly, you can support the growth of these beneficial bacteria and improve your gut health.

    1. Microgreens and Weight Management

    Microgreens are low in calories and high in nutrients, making them an excellent addition to any weight loss or weight management plan. They are also rich in antioxidants, which can help reduce inflammation in the body and improve overall health. By incorporating microgreens into your diet, you can feel full and satisfied while consuming fewer calories, making it easier to achieve and maintain a healthy weight.

    How to Incorporate Microgreens into Your Diet

    So how do you add microgreens into your diet and incorporate it into your daily dishes? It’s simpler than you think.

    Here are some simple ways to include microgreens in your meals:

    1. Add them to salads: Microgreens are a great way to add texture and flavor to your salads. Simply sprinkle a handful of microgreens over your greens and toss.
    2. Use them as a garnish: Microgreens make a beautiful garnish for any dish. Use them to top soups, stews, or roasted vegetables.
    3. Blend them into smoothies: Microgreens can be easily blended into smoothies for an added nutritional boost.
    4. Use them in sandwiches: Microgreens add a nice crunch and flavor to sandwiches. Try adding them to your next veggie or turkey sandwich.
    5. Mix them into scrambled eggs: Add a handful of microgreens to your scrambled eggs for a quick and easy breakfast.

    Risks and Precautions When Consuming Microgreens

    While microgreens are generally considered safe to consume, there are still some potential food safety risks associated with their consumption. 

    Here are some of the risks and precautions to take when consuming microgreens:

    1. Bacterial Contamination: Like any other type of wholesale produce, microgreens can be contaminated with harmful bacteria such as Salmonella or E. coli. This can occur during growing, harvesting, or processing, especially if the microgreens are not properly washed.
    2. Allergic Reactions: Some people may be allergic to certain types of microgreens, particularly those in the Brassica family (e.g. broccoli, kale, mustard, etc.). Symptoms of an allergic reaction may include hives, itching, swelling, or difficulty breathing.
    3. Nutrient Overload: While microgreens are a good source of nutrients, consuming too much of certain vitamins and minerals (e.g. vitamin A, vitamin K, iron) can lead to nutrient overload and potential health problems.

    How to Avoid These Microgreens Risks

    1. Wash thoroughly: Always wash microgreens thoroughly before consuming, even if they are labeled as "pre-washed". Use cool running water and a produce brush to remove any dirt or debris. Dry the microgreens with a clean towel or paper towel.
    2. Store properly: Keep microgreens refrigerated in an airtight container or sealed plastic bag. Use within a few days to ensure freshness and prevent bacterial growth.
    3. Start slowly: If you are trying a new type of microgreen for the first time, start with a small amount to make sure you are not allergic to it. You can gradually increase your intake over time.
    4. Know the source: Learn how to source microgreens from a reputable microgreens supplier who follows safe growing, shipping and handling practices.

    How to Properly Clean and Store Microgreens

    To reap the full health benefits of eating microgreens, it's important to clean and store them properly. 

    Here's how:

    1. Clean: Fill a large bowl with cool water and add the microgreens. Swish them around for a few seconds to remove any dirt or debris. Drain the water and repeat the process until the water runs clear. Alternatively, use a salad spinner to remove excess water.
    2. Store: Once cleaned and dried, store microgreens in an airtight container or sealed plastic bag in the refrigerator. Place a paper towel in the container or bag to absorb any moisture, which can cause the microgreens to spoil faster. Use within a few days for best flavor and nutrition.
    3. Enjoy: Microgreens can be added to salads, sandwiches, wraps, smoothies, and more. Experiment with different flavors and combinations to find your favorites. 

    Frequently Asked Questions About Health Benefits of Microgreens

    Are Microgreens a Superfood?

    While microgreens are certainly nutrient-dense and provide a variety of health benefits, the term "superfood" has no scientific definition. That being said, microgreens can be a healthy addition to a balanced diet.

    What is the Healthiest Microgreen?

    The healthiest microgreen will depend on your specific nutritional needs, but some popular options include:

    • Red cabbage microgreens: High in vitamin C, vitamin K, and anthocyanins (antioxidants that give them their vibrant color).
    • Broccoli microgreens: Rich in sulforaphane, a compound that has been shown to have anti-cancer properties.
    • Sunflower microgreens: A good source of vitamin E, which has antioxidant properties and is important for skin health.
    • Radish microgreens: High in vitamin C, folate, and other antioxidants.

    How do Microgreens Help the Body?

    Some specific ways microgreens can help the body include:

    • Boosting immune function
    • Improving digestion
    • Reducing inflammation
    • Supporting heart health

    Can you eat Microgreens Everyday?

    Yes, you can eat microgreens every day as part of a balanced diet. However, it's important to remember that microgreens should not be the sole source of nutrients in your diet and should be consumed in addition to other fruits, vegetables, whole grains, and lean proteins. It's also important to follow proper food safety system precautions, such as washing microgreens thoroughly before consuming, to reduce the risk of foodborne illness.

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