Imagine unlocking the secret to a healthier, more vibrant lifestyle from your kitchen. It’s possible with the power of microgreens! Once a well-kept secret, microgreens have exploded onto the health scene, boasting over 1500 scientific papers attesting to their nutritional prowess.
Are you Intrigued? You should be. These tiny greens are not just a culinary trend but a health revolution. Packed with vitamins, minerals, and antioxidants, they outshine their mature counterparts in nutritional value. But what microgreens to grow?
Radish, arugula, broccoli, sunflower, kale, beet, pea, spinach, and mustard microgreens are highly nutritious, containing essential vitamins A, B, C, E, K, minerals calcium, iron, magnesium, and potassium, sulforaphane, and antioxidants such as anthocyanins and quercetin, beta-carotene and lutein.
But here’s the real kicker: nine are the most nutritious among various microgreens. This post will delve into the benefits of these nine super microgreens, giving you the knowledge to choose what to grow and consume.
So, whether you’re a health-conscious consumer, an urban dweller, a gourmet chef, a food enthusiast, or a parent, this article is a must-read. Click on the links to explore and join today’s microgreens revolution!”
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The Benefits of Microgreens
Firstly, microgreens are an excellent source of nutrients. The nutrition varies among microgreens, but generally, they are excellent sources of nutrients. They are filled with nutrients such as copper, iron, phosphorus, zinc, potassium, calcium, and magnesium. Some studies have shown that microgreens contain more nutrients than their fully-grown counterparts. Incorporating microgreens into your diet can quickly help you meet your daily recommended intake of vitamins and minerals.
Another benefit of microgreens is that they are easy to grow and can be grown at home with minimal equipment. They can be grown in soil or hydroponically, meaning you can grow them in small spaces such as your kitchen or balcony. They are an affordable and accessible way to add fresh greens to your meals.
Each variety of microgreens has a unique flavor and scent. Some may be sweet, while others may be bitter. You can cook them up in any way you desire, and they’re versatile enough to use in just about any dish on your menu. You can experiment with combinations to find your favorite microgreen flavor.
Now, look at nine of the most nutritious microgreens that are easy to grow at home.
The Most Nutritious Microgreens
Regularly consuming microgreens may help protect your body from oxidative stress linked to several chronic diseases, including cancer, diabetes, and heart disease.
Radish Microgreens
Radish microgreens are an excellent source of vitamins A, C, and K. They also contain calcium, iron, and potassium. Radish microgreens have a spicy and tangy flavor and are a good source of antioxidants such as anthocyanins and quercetin. These compounds can help protect the body against damage from free radicals and have anti-cancer properties. You can harvest radish microgreens in as little as four days.
Take a deeper dive into this superfood in my post, “Radish Microgreens: The Superfood Chefs and Health Enthusiasts Love.”
Arugula microgreens
Arugula microgreens are an excellent source of vitamins A, C, and K and minerals such as calcium, iron, and potassium. They also contain antioxidants such as flavonoids, shown to have anti-inflammatory properties. Arugula microgreens take around 5-7 days to grow, and you can harvest them when they reach a height of 1-2 inches.
What I call the ‘Natural Viagra.’ Don’t believe me? Then check out my post, “Arugula Microgreens: A Delicious Way to Get Your Vitamins and Minerals.”
Broccoli microgreens
These microgreens are packed with sulforaphane, a compound known for its anti-cancer properties. They also contain high levels of vitamins A, C, and K, folate, and fiber. Broccoli microgreens take around 5-7 days to harvest.
Discover the ‘King of the Microgreens’ in my post, “The Ultimate Guide to Broccoli Microgreens Nutrition including Nutrition Data, Facts, Info, and Recipes.”
Sunflower microgreens
Sunflower microgreens are an excellent source of vitamins A, B, C, and E and minerals like calcium, iron, and potassium. They also contain antioxidants such as phenolic acids, which have been shown to have anti-inflammatory properties. Sunflower microgreens take about 7-10 days to grow and can be harvested when they reach a height of 1-2 inches.
The big plant that’s filled with energy. Explore the sunflower microgreens in my post, “Tiny Giants: Sunflower Microgreens and Their Incredible Healing Properties.”
Kale microgreens
Kale microgreens have a slightly bitter and earthy taste. Kale is among the most nutritious foods, and its microgreens are no exception. They are high in vitamin C and K. They take 7-10 days to harvest. They also contain calcium, iron, and potassium minerals and are a good source of antioxidants.
The green powerhouse! Discover the nutritional power of kale in my post, “Unlocking the Nutritional Powerhouse: The Kale Microgreens Guide.”
Pea microgreens
Pea microgreens are rich in vitamins A, C, and K and minerals such as calcium, iron, and potassium. They are also a good source of antioxidants, which help to protect the body from free radical damage. Pea microgreens take around 10-14 days to grow and can be harvested when they reach a height of 1-3 inches.
More vitamin C than an orange? You bet! Discover the nutritional power in my post, “The Potent Nutrients in Pea Microgreens: A Comprehensive Guide.”
Beet microgreens
Beet microgreens are rich in vitamins A, C, and K and minerals such as calcium, iron, and magnesium. They also contain antioxidants such as betalains, which have been shown to have anti-inflammatory properties. Beet microgreens take around 10-14 days to grow and can be harvested when they reach a height of 1-3 inches.
A versatile root plant that I didn’t know had so many varieties. Explore the variety and “Discover the Nutritional Wonders of Beet Microgreens.”
Spinach microgreens
Spinach microgreens contain nutrients such as vitamins A, C, and K and minerals like calcium, iron, and potassium. They also contain antioxidants such as beta-carotene and lutein, which have been shown to have anti-inflammatory properties. Spinach microgreens take around 10-14 days to grow and can be harvested when they reach a height of 1-3 inches.
I grew up watching ‘Popeye the Sailor Man.’ The spokesman for spinach. Find out just you can “Supercharge Your Health: Discover the Nutritional Magic of Spinach Microgreens.”
Mustard microgreens
Mustard microgreens are an excellent source of vitamins A, C, and K. They also contain calcium, iron, and potassium. Mustard greens microgreens take about 7-13 days to be harvested and have a tangy, slightly bitter flavor that is perfect for adding to salads and sandwiches.
| Step | Procedure |
|---|---|
| Select the right container | You can use any shallow container with drainage holes for growing microgreens, such as plastic trays, seedling flats, or even repurposed egg cartons. Make sure the container is clean and has adequate drainage. |
| Select the right growing medium. | Microgreens can be grown in soil or a soilless medium such as coconut coir or peat moss. Good quality potting soil works well too. Avoid using garden soil, as it may contain pests and diseases. |
| Select the right seeds. | Choose seeds that are specifically labeled for microgreens. Some popular microgreen seeds include broccoli, radish, pea shoot, sunflower, kale, arugula, cilantro, basil, and wheatgrass. Ensure the seeds are non-GMO and organic for the best quality and flavor. |
| Plant the seeds | Spread the seeds evenly over the soil and press them lightly into the soil. The seeds should be spaced about 1/4 inch apart. Cover the seeds with a thin layer of soil or vermiculite. |
| Water the Seeds | Water the seeds lightly with a spray bottle or watering can. Keep the soil moist but not waterlogged. The seeds should be kept in a warm and humid environment, such as under a dome or plastic wrap. |
| Provide adequate light and moisture. | Place the container in a well-lit area, such as a windowsill, with at least 6 hours of sunlight daily. Water the microgreens regularly, but be careful not to overwater them, as this can cause fungal growth and other problems. |
| Harvest the microgreens | Microgreens can be harvested when they reach a height of about 1-2 inches. Use a sharp pair of scissors or a knife to cut the microgreens just above the soil surface. Rinse the microgreens in cool water and pat them dry with a paper towel before using them in your meals. |
Microgreens Seeds and Growing Kits
It’s best to start with the best seeds and growing kits to grow your microgreens. Microgreens can be grown indoors year-round with the right equipment, making it a great way to ensure a fresh supply of nutrient-rich greens.
Seeds
When it comes to microgreen seeds, there are many options available, including herbs, vegetables, and even edible flowers. However, we suggest you start with these nine. It’s essential to choose high-quality seeds specifically labeled for microgreen production.
Burpee Wild Arugula Selvatica (click to check price on Amazon). I love my Burpee seeds. These wild Arugula seeds are perfect if you’re starting. Easy and quick to grow.
These seeds are often sold in bulk and can be found online or at your local garden center. I have done most of the work for you here: ”Picking the Best Seeds to Grow Microgreen.”
Growing Kits
Microgreen growing kits come in various sizes and styles, depending on your needs. Some kits include everything you need to start, including seed trays, soil, and seeds. Other kits may include trays and soil, allowing you to choose your seeds.
The Verdeat gardening system, a modular, fully automatic gardening system, is ideal for growing microgreens on kitchen countertops. It is compact and beautifully designed for a small apartment or townhome. If you want to explore more, read “Microgreens Growing Kits: 2023 Buyer’s Guide.”
One popular type of microgreen growing kit is a hydroponic system, which allows you to grow microgreens without soil. These systems use water and nutrients to grow the plants and are often compact and easy to use.
Another option is to use a traditional seed tray with soil. These trays are typically made of plastic and can be reused multiple times. These growing containers are on Amazon.com. These efficient but straightforward planting pots are perfect for starting out growing microgreens. They look beautiful too on your windowsill.
You must fill the tray with a high-quality soil mix and sprinkle the seeds evenly. Your microgreens will sprout after a few days of watering and proper lighting.
Lighting
Microgreens require bright, direct light to grow properly. If you’re growing microgreens indoors, give them at least 12 hours of light daily. This can be achieved using grow lights, specifically designed to provide the spectrum of light plants need to grow. This LED grow light is on Amazon.com. Simple, elegant, efficient. This small full, spectrum grow light is ideal for indoor microgreens indoors. It brings photosynthesis when you don’t have the sun.
Harvesting
Once your microgreens have reached the desired height, it’s time to harvest them. Cut the microgreens just above the soil line using a sharp pair of scissors. Rinse the greens with water and then pat them dry before eating.
For all your tools to grow microgreens, head to “Best Microgreens Products: My Tried and Tested Picks.”
How to Eat Microgreens
If you are new to microgreens and wondering how to eat them, keep reading for tips and ideas.
As a Garnish
Microgreens can also be used as a garnish for many dishes, including soups, stews, and cocktails. Wash and dry the microgreens and place them on your dish as a final touch.
Blend them into smoothies.
Consider adding microgreens to take your smoothies to the next level. Not only do they add vibrant color and fresh flavor, but they also boost the nutritional value of your smoothie. Microgreens like spinach, kale, and wheatgrass are delicious in smoothies as they are high in vitamins and minerals.
Add them to salads
One of the easiest ways to incorporate microgreens into your diet is by adding them to salads. They add a fresh flavor and texture to any salad, and you can mix and match different varieties to create a colorful and nutrient-dense dish. Microgreens like arugula, kale, and radish are particularly good in salads, as they add a peppery kick and complement other ingredients well.
Top your sandwiches and wraps.
Another way to use microgreens is adding them to your sandwiches and wraps. They provide a refreshing, crispy layer that balances heavier ingredients like meat and cheese. Microgreens like alfalfa, broccoli, and sunflower are great options for sandwiches and wraps, as they are mild in flavor and pair well with various fillings.
Are you looking for more great microgreens recipes? Look no further. Try “ Eat Now! Microgreen Juices: 25 Savory Pocket Recipes (The Easy Guide to Microgreens Book 3) ”
Wrap-Up: 9 Nutritious Microgreens.
Microgreens are a staple in any health-conscious person’s diet. They can be grown in a kitchen, garden, or apartment home. Not only do they boast more nutrients than their fully-grown counterparts, but they also make for a sweeter and milder taste than their larger counterparts. Even if you have an aversion to the taste of vegetables, microgreens should not be missed out on!
Microgreens are an excellent way to ensure you get your daily dose of vitamins, minerals, and other micronutrients, as they are an excellent source for those who may want to supplement their diet but don’t want to overeat food at once.
INTERESTED IN MICROGREENS?
Join the community
Join more than 50,000 other health-conscious individuals and couples who visit our site and receive weekly emails from us to help them grow more microgreens to live healthier and longer lives.
Related Questions
How do I grow microgreens indoors?
Growing microgreens indoors is not hard at all. You can get all the easy steps by reading the post “Beyond the Windowsill: Growing Microgreens on Your Balcony or Patio.”
How do I learn more about microgreens?
You should read my post, “The Beginner’s Nutritional Guide to Incredible Microgreens.” It covers much information about microgreens, their nutritional content, and why they are beneficial to a healthy diet.
Are microgreens considered a superfood?
Microgreens are considered a superfood because of their rich and dense nutritional qualities. Read more in the post, “Forty Times More: Microgreens, The Superfood of Superfoods.”
References
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Edel AL, Barretts A, Dibrov E, et al. Red cabbage microgreens lower circulating low-density lipoprotein (LDL), liver cholesterol, and inflammatory cytokines in mice fed a high-fat diet. J Agric Food Chem. 2014;62(44):11070-11078.
Gao L, Mazza G. Characterization, quantitation, and distribution of anthocyanins and colorless phenolics in sweet basil (Ocimum basilicum L.). Food Chem. 2012;132(1):179-188.
Valko M, Rhodes CJ, Moncol J, Izakovic M, Mazur M. Free radicals, metals and antioxidants in oxidative stress-induced cancer. Chem Biol Interact. 2006;160(1):1-40.
Burkitt DP. Epidemiology of large bowel disease: the role of fibre. Recent Results Cancer Res. 1979;67:169-177.
Kim, H. K., & Park, K. I. (2016). Sulforaphane enhances the anti-cancer activity of taxanes against triple negative breast cancer through the inhibition of tubulin polymerization. Biochemical and Biophysical Research Communications, 477(4), 509-514.
Kensler, T. W., Chen, J. G., Egner, P. A., et al. (2005). Effects of glucosinolate-rich broccoli sprouts on urinary levels of aflatoxin-DNA adducts and phenanthrene tetraols in a randomized clinical trial in He Zuo township, Qidong, People’s Republic of China. Cancer Epidemiology, Biomarkers & Prevention, 14(11 Pt 1), 2605-2613.
“What Are Microgreens and How to Grow Microgreens.” Gardening Know How, 23 July 2021, www.gardeningknowhow.com/edible/vegetables/lettuce/growing-microgreens.htm.
“How to Grow Microgreens.” HGTV, www.hgtv.com/outdoors/flowers-and-plants/vegetables/growing-microgreens. Accessed 23 June 2023.
“Step up Your Garden Game by Growing Microgreens Indoors.” Better Homes & Gardens, www.bhg.com/gardening/vegetable/vegetables/how-to-grow-microgreens-indoors/.
