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Nutritional Value of Microgreens

Our Hand-Picked Variety

Microgreens are really the superhero of plants.  Research found them to contain up to 40 times more nutrients than their mature counterparts.  One slight problem: with over 100 types of microgreens out there, which ones should you focus on?

 

Below is our favorite 5 and we consider them the healthiest of all microgreens.  They are ranked based on their antioxidant capacity, vitamins, mineral content and specific use.  

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1.  Broccoli

Broccoli is the big kahuna of microgreens.  If there was one green to rule them all, then Broccoli will be our choice. 

Primary Nutrients:  It has the most complete nutrient package of any vegetables, boasts an impressive 550% daily value cumulative nutrients and has one of the highest levels of antioxidant capacity.    It's packed with Vitamin A, B2, B6, B9, C and K.  It also has a significant amount of iron, magnesium and phosphorus. 

Health Perks: 

  • They are great as a preventative towards a number of health conditions; it helps with Alzheimer's, kidney function, regulates blood pressure, helps detoxify blood, slows down osteoporosis, helps arthritis, anti-inflammatory, reduces PMS symptoms, prevents ulcers, prevents premature aging, aids digestion and promotes heart health.

  • They also contain a rich amount of sulforaphane, which can target the multiplying of cancer cells.  It can slow tumor growth and stop benign carcinogens from converting into active ones.  If this is important to you, then you should eat them raw because sulforaphane is a heat-sensitive compound.   

  • Initial studies believe broccoli microgreens can help treat mental health disorders like depression and schizophrenia.

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2.  Pea Shoots

After Broccoli, Peas are considered next in line when it comes to the healthiest microgreens.  Although they fall short of broccoli in terms of nutritional quality, peas compliment broccoli in many ways. 

Primary Nutrients:  What do Peas offer?  First they have significant amounts of vitamin B's, niacin, thiamin, riboflavin, B-6, Vitamin A, C and folate.  Peas also have double the concentration of iron, phosphorus and magnesium compared to broccoli. 

Health Perks: 

  • They are packed with folate, which supports healthy cell division and promotes proper fetal growth and reduces the risk of birth defects.  It has many wonderful anti-aging properties.         

  • They are supercharged in antioxidants.  To put things into perspective, peas have seven times the vitamin C of blueberries and eight times the folic acid of bean sprouts.   

  • Anti-inflammatory

  • It has a good amount of dietary fiber to help control body weight and regulate the metabolism. 

  • Possible benefits include helping with diabetes and heart health.  Some say it helps prevent and treat cancer (especially stomach cancer).  

If I could only choose two, then Peas and Broccoli are my go-to.  For a 1-2-3 combo though, you have to check out my next recommendation.

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3.  Sunflower

Who would've thought this magnificent yellow flower would make my list at number 3.  The reason?  When it comes to complete proteins there just aren't a lot of options in the plant world.  Surprisingly, sunflower microgreens check this box.   

Primary Nutrients:  they contain all of the essential amino acids as well as calcium, iron, magnesium, potassium, copper and phosphorous.  They're also loaded with Vitamins A, B, D and E.

Health Perks: 

  • Sunflowers are great when it comes to lowering your blood cholesterol, regulate hormones, boosts your immune system and digestive regularity. 

  • Sunflower microgreens are considered one of the best foods for an overall health and well-being. 

  • I personally love using them as a base for salads and wraps.  This is your staple food of the microgreens world.  

Protein is comprised of 20 amino acids; 11 of these amino acids are produced by the human body.  We must get the other nine (aka essential amino acids) thru food.  A food that contains all of the essential amino acids are considered a "complete protein".

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4.  Radish

People say variety is the spice of life and this radish microgreens fit that to a T.  Not only do they add a mild peppery flavor to any dish and add nice nice coloring, they also pack quite a bunch in the nutrition aisle. 

Primary Nutrients:  Loaded with Vitamins A, B, C, E and K as well as carotene.  

Secondary Nutrients: Folic acid, niacin, iron, phosphorus, pantothenic acid, calcium, magnesium, zinc.

Health Perks: 

  • Radish is also known for having potassium, are high in dietary fiber which can really help relieve the occasional constipation. 

  • Some folks even suggest radish being up there with broccoli when it comes to its anti-cancer potential.  

  • Best food for people who want to lose weight.  They have 43 calories per 3.5 ounces.  

  • Helps with collagen production, which in turn keeps your skin nice and smooth, elastic and wrinkle-free.  

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5.  Kale

Mature kale is very popular amongst the hipster foodie scene and for very good reasons - they're considered one of the most nutrient-dense food on earth.  The only problem with kale is that it can be a little bitter and it's texture is pretty rough.  

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The microgreen version of kale solves these two issues.  They're very tender and taste more like spinach or broccoli.  

Primary Nutrients:  High in Vitamin A, Vitamin B6, Vitamin C, Vitamin E, and Vitamin K. A great source of Calcium, Copper, Manganese, Iron, Magnesium, Phosphorus, Potassium, Zinc, Carotene, Chlorophyll, Amino Acids, Trace Elements, and Antioxidants.

Health Perks: 

  • Protects against macular degeneration and cataracts

  • High in calcium to protect against osteoporosis

  • Protects against diabetes, supports heart health and helps prevent cancer from carcinogens.

  • Prevents constipation due to high fiber content.

  • Builds collagen to protect skin and hair

  • Lower Glucose levels in Type 1 Diabetics, increases insulin sensitivity and prevents oxidative stress. 

Disclaimer

The information presented in this article is based on our own research.  We advise our customers to conduct their own to validate our findings. The information presented is also not intended to replace the diagnosis, treatment and services of a physician.  Any recommendations and indications are at the user's discretion.  Consult your physician before embarking on any new diet, especially raw ones.  For severe or life-threatening conditions, always seek immediate medical attention. 

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