Using the healthiest microgreens is the best way to add more nutrition to your meals! They offer awesome health benefits and fresh flavor with every handful. From spicy mustard microgreens to the crunchy sunflower ones, these superfoods are as versatile as they are beneficial, fitting perfectly into any of your favorite dishes!
Different Microgreen Varieties That Are Amazing For Your Health
1. Arugula Microgreens
These peppery greens are loaded with vitamins A, C, and K, which are vital in maintaining eye health and supporting the body’s immune function. Arugula microgreens are also an excellent source of antioxidants and dietary fiber, which can promote healthy digestion.
Arugula comes from the family Brassicaceae, which is known to be a rich source of glucosinates that the body converts to sulforaphane. This compound is believed to have anti-cancer properties that protect the body against carcinogens.
Growing them at home ensures you have a regular supply of this spicy microgreen to add to any meal!
2. Barley Microgreens
This nutritional powerhouse is an excellent source of B vitamins, manganese, selenium, and fiber.
Much like barley grass, its microgreen counterpart contains chlorophyll, which may help protect the body against radiation and increase its production of red blood cells. Some studies also note that adding barley microgreens to their diet may potentially benefit those with diabetes.
Note that this microgreen may have a somewhat grassy taste, much like wheat grass. Mix it with sweeter ones like pea or sunflower microgreens for balance.
3. Broccoli Microgreens
Broccoli microgreens are perhaps among the most researched for their incredible health benefits, particularly in fighting chronic diseases.
Not only do they contain more sulforaphane than their mature counterparts, but they also offer up to 2.32 times more minerals, such as phosphorus, potassium, magnesium, manganese, zinc, iron, calcium, and copper!
Moreover, they’re rich in vitamins C, E, and K, which are great nutrients that support immunity, skin health, and bone strength. Regularly incorporating the healthiest microgreens into your meals (like salads, sandwiches, and wraps) is a surefire way to enjoy their daily health benefits!
4. Kale Microgreens
The miniature kale microgreen provides a more concentrated version of this leafy green’s impressive nutrients!
It’s an especially fantastic source of vitamins A, B2, C, and K, calcium, and iron, key nutrients for maintaining a healthy cardiovascular system.
Similar to arugula, kale microgreens belong to the Brassicaceae (or Cruciferous family), making them a great choice if you want to take advantage of sulforaphane’s health benefits.
5. Mustard Microgreens
With their bold, spicy flavor and powerful health benefits, mustard microgreens are a must-try!
They’re rich in vitamins A, C, and E, which play important roles in skin health, immunity, and anti-aging. Plus, they’re pretty low in calories, so they’re ideal to incorporate into your diet for weight management purposes.
With their sharp taste setting them apart from the others on this list, mustard is one of our go-tos when growing microgreens at home.
And if you enjoy spicy microgreens like mustard, radish microgreens are another great option known for their bold flavor and equally impressive nutrient profile.
6. Pea Microgreens
Slightly sweet and crunchy, pea microgreens are a top contender for our list of healthiest microgreens in flavor and nutrition!
These legumes are loaded with plant-based protein and dietary fiber, which can help with blood sugar regulation and promote satiety. These greens offer other nutrients such as folate, manganese, and vitamins, which can help with bone health, immune defense, and fighting cardiovascular diseases.
Pea microgreens are generally easy to harvest once their first true leaves appear, often within two weeks, making them a favorite in home sprouting kits.
7. Red Cabbage Microgreens
This variety of microgreens makes for a vibrant and nutrient-rich addition to your daily routine!
Red cabbage is high in phytonutrients, which may help prevent diseases and keep your body working at its best. It’s also a solid source of fiber and vitamins E and C, offering higher amounts than its mature counterpart.
If you’re not a fan of raw red cabbage’s intense taste, its miniature version may surprise you. It’s still a bit peppery but with some sweetness, making it a solid addition to rice bowls and smoothies.
8. Spinach Microgreens
Spinach microgreens are rich in insoluble fiber, calcium, potassium, and vitamins C, K, and E. Adding them to your diet is a great way to support eye health, regulate blood pressure, and boost your immune function.
This vegetable also contains iron, which helps combat anemia and makes hemoglobin in your red blood cells. Spinach microgreens are relatively easy to grow using any growing medium, so even if you’re new to developing them, you should still be able to harvest some in as little as three weeks.
9. Sunflower Microgreens
Our last entry on this list of healthiest microgreens is crunchy, nutty-tasting, and brimming with nutrients!
Sunflower microgreens contain protein, essential amino acids, carbohydrates, fiber, potassium, magnesium, phosphorus, and vitamins A, E, and B complex. Eating them can help support cellular repair, heart health, and aid digestion.
With their mild flavor and satisfying crunchy texture, sunflower microgreens are perfect for adding contrast to dishes. You can use them as garnish, part of a salad, or as a topping on your avocado toast. They can even be eaten raw on their own!
One thing’s for sure - these tiny greens deliver big on impact!
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