Top Ten Healthiest and Tastiest Microgreens
These tiny greens, packed with a punch of flavor and ultra-important nutrients and vitamins have lately popped up in front of almost all who crave healthy and delicious. What makes them unique? One of the most important factors is the difference between input and output. Make Sense? To break it down for you.
1. On an average it takes about 7-14 days to harvest microgreens. Compared with their full-grown counterparts the amount of time is very less.
2. They are packed with nutrients and minerals. According to research some varieties of microgreens were found to be 40 times more nutrient-dense than their mature counterparts.
3. Light on mother earth. The amount of water and other natural resources required to grow, distribute and consume microgreens are very less compared to full grown vegetables
4. They have a very rich flavor profile and can be consumed in salads, curries, smoothies, pasta, pizza, burger and much more.
To help you understand the difference between the varieties of Microgreens we have curated this list of top ten microgreens, based on their flavor profile and health benefits.
1. Mung Bean Microgreens
Flavor Profile: Light Fresh and Slightly Buttery
Days to Harvest: 10–14 days
Benefits of Mung Bean Microgreens
- Packed with Healthy Nutrients: Mung Beans are rich in Vitamins and Minerals and are one of the best plant-based sources of protein.
- High Antioxidant Levels: Mung Beans Microgreens contains many healthy antioxidants. These healthy antioxidants help neutralize potentially harmful molecules known as free radicals thus reducing chronic disease risk. These antioxidants may also prevent heat strokes.
- Reduces “Bad” Cholesterol: High cholesterol, especially high levels of LDL cholesterol can increase the risk of heart disease. Some research shows that mung bean microgreens may have the properties which can lower the level of LDL cholesterol thus reducing the risk of heart disease.
- May Help with High Blood Pressure: Mung bean microgreen are rich in potassium, magnesium and fiber which may reduce blood pressure.
- Versatile and Easy to Add to Your Diet: Mung beans are delicious; they are versatile and easy to add to your diet. They can be used to replace other beans in your dishes like curries, soups and salads. Mung beans have a slightly sweet taste and are often used in Asian desserts.
2. Mustard Microgreens
Flavor Profile: Sweet and Mildly Spicy
Days to Harvest: 7-8 Days
Benefits of Mustard Microgreens
- High Levels of Antioxidants: Researches have shown that mustard microgreens contain antioxidant content that have the ability to reduce the risk of cancer and is beneficial to fight flu and viral infections.
- Detoxifies Liver and Blood: Consumption of mustard microgreens helps in detoxification of blood and liver.
- Aids in Digestion: Microgreens in general are very easy to digest and have high amounts of fiber. When we consume a good amount of fiber it improves bowel movement therefore aiding in better digestion.
- Rich in Vitamin K and Calcium: To have healthy bones, it is important to have Calcium and Vitamin K and mustard microgreen is rich in them. Thus, providing for healthy bone development.
- Stronger Immune System: Mustard is rich in Vitamin K which helps in building a strong immune system.
3. Radish Microgreens
Flavor Profile: Radish Microgreens have a fresh, crunchy and spicy flavor. Their flavor is pleasant peppery which is very similar to that of root radish.
Days to Harvest: 7-8 Days
Benefits of Radish Microgreens
- Promote Digestion: Consumption of radish microgreen may improve your digestive health. A study conducted on Chinese radish microgreen found that radish microgreen promotes bile flow. Bile assists by breaking down fats and enhances digestion.
- Cardiovascular Health: Radish microgreens are a great source of folate and consumption of 100 grams of radish microgreens in a day may fulfil your daily requirement of folate. Folate promotes cardiovascular health by breaking down amino acid, homocysteine.
- Cancer Prevention: Broccoli microgreens have high amounts of glucosinolate which is known for its anti-cancer properties. Radish microgreens have more amount of glucosinolate compared with broccoli and is one of the best microgreens in terms of glucosinolate density.
- Assist in Weight Loss: Radish microgreens have low amounts of calories and loaded with essential vitamins. Radish is rich in Vitamin C and some studies revealed that people with low amounts of vitamin c burned 25 percent less fat in comparison to those with adequate amounts of vitamin c.
4. Carrot Microgreens
Flavor Profile: Carrot Microgreens have a texture like dill and have a mild sweet flavor of carrot
Days to Harvest: 14-20 Days
Benefits of Carrot Microgreens
- Better Vision: Carrots microgreens are rich in Vitamin A that promotes a healthy eye. According to some dietary supplement’s reports, Vitamin A is the one of the main reasons for preventable causes of blindness amongst malnourished children.
- Cancer Prevention: Carrot microgreens are rich in antioxidants that reduce the number of free radicals in your body. Free radicals increase the risk of various types of cancer.
- Digestive Health: Carrot contains high amounts of fiber which makes it easier to digest and helps promote gut health.
- Immune function and healing: Another antioxidant that carrot provides is vitamin c which promotes a healthier immune system and promotes wound healing which keeps your body healthy.
5. Pea Shoots Microgreens
Flavour Profile: Pea Shoots microgreens have a nutty and distinct sweet flavor
Days to Harvest: 8-14 Days
Benefits of Pea Shoots Microgreens
- Anti-Inflammatory: Many major diseases that plague our health lead to some sort of inflammation. These diseases include cancer, heart disease, diabetes, depression etc. Pea Shoots Microgreens are a rich source of antioxidants and phytonutrients which helps in reducing inflammation.
- Cancer Prevention: Like many other microgreens, pea shoots microgreens are rich in folate, antioxidants and carotene which reduces the risk of cancer.
- Weight Loss: The way to an effective weight loss diet is, low carbs and high intake of essential vitamins and minerals. Pea Shoots are rich in essential vitamins and minerals your body demands and have relatively low amounts of carbs.
- Diabetes Prevention: Pea Shoots Microgreens contains many nutrients that keep the blood sugar level in control.
6. Red Amaranth Microgreens
Flavor Profile: The smooth leaves are a blend of deep burgundy mixed with dark green hues and are attached to a thin stem that is a vibrant fuchsia. Micro Red Amaranth greens are crisp, tender, and have a mild and sweet, earthy flavor reminiscent of mustard but with much less spice and a delicate grassy finish.
Days to Harvest: 10-15 days
Benefits of Red Amaranth Microgreens
- Gluten Free: Being gluten-free means this is a microgreen that can be enjoyed by virtually everyone. But, more important, is the fact that it can actually help to improve your digestive system. That’s a real benefit if you already have a sensitive system.
- Bone Health: There’s plenty of calcium in amaranth microgreens which helps to ensure you have strong teeth and bones. But amaranth microgreens have also been shown to help reduce the risk of osteoporosis; which is a major cause of issues as you age.
- Improves Immune System: The minerals, nutrients, and vitamins in amaranth microgreens will help to boost the strength of your immune system. This will help you fight off disease, including hypertension and cardiovascular issues. Also, helps in recovery after you’ve been ill.
- Decreases Hair Loss: There are many products which can offer this benefit. In fact, this microgreen doesn’t just reduce hair loss, it also slows the graying process; allowing you to keep your natural hair color for longer.
- Weight Control: There are many products which can offer this benefit. In fact, this microgreen doesn’t just reduce hair loss, it also slows the graying process; allowing you to keep your natural hair color for longer.
7. Sunflower Microgreens
Flavor Profile: Graced with a nutty flavor and a crunchy texture, sunflower microgreens are nothing short of awesome in sandwiches, soups, salads, scrambled eggs, and wraps. Both the leaves and the stems are edible. In this gardener’s opinion, sunflower shoots are the finest of all the microgreens.
Days to Harvest: 7-10 days
Benefits of Sunflower Microgreens
- Concentrated Source of Calories: A 1/4-cup serving of sunflower sprouts contains 190 calories, while the same serving of the seed kernels contains 204 calories. Eating more calories than you burn leads to weight gain.
- Macronutrients: Carbs, Fat and Protein: While sunflower sprouts are high in fat, they contain mostly healthy unsaturated fats. Eating more polyunsaturated and monounsaturated fats in place of saturated fat may help keep your cholesterol level in check, according to the American Heart Association.
- Calcium and Iron: Sunflower sprouts are a good source of iron and can help you meet your daily calcium needs. A 1/4-cup serving meets 8 percent of the daily value for iron — 1.4 milligrams — and 2 percent of the daily value for calcium — 20 milligrams. Both iron and calcium are nutrients of concern.
- Salad’s Secret Weapon: The stem gives way to the teeth with a moist, tender pop. And instead of tasting like something yanked from the blades of a jammed lawn mower, sunflower shoots carry a faintly almond-ish trace of the seed from which they sprung.
8. Wheatgrass Microgreens
Flavor Profile: Wheatgrass tastes like grass, and the taste can overpower other flavors. You can clip it and use it immediately in juices or smoothies, or if you have more than you can use in one sitting the juice can be stored in the fridge for a few days or in the freezer for even longer.
Days to Harvest: 6-10 days
Benefits of Wheatgrass Microgreens
- It’s a superfood: Wheatgrass is packed with a powerful combination of nutrients that make it extremely useful to your health. It has many therapeutic benefits and is known as complete nourishment. The extensive combination of vitamins and nutrients may make wheatgrass an exceptional choice to enhance your well-being. Wheatgrass has antioxidant, antibacterial, and anti-inflammatory properties.
- The Reigning Champ of Microgreens: Wheatgrass is rich in vitamins A, B complex, C, and E. This green machine also contains iron, zinc, magnesium, potassium, phosphorus, calcium, and selenium. Selenium is a powerful antioxidant and may have some cancer fighting abilities. It also aids in good thyroid function, improves blood flow, helps lower risk of heart disease, and it may even be linked to good respiratory function. Did I mention it’s also an immune-booster?
- Helps with Digestion: Wheatgrass has high levels of enzymes that aid in digestion by helping your body to break down food and absorb nutrients. This can help with digestion. The detox effects of wheatgrass clean your intestines so you experience less gas, bloating, and abdominal discomfort. Wheatgrass may also help relieve Trusted Source constipation, irritable bowel syndrome, and other digestive issues.
9. Turnip Microgreens
Flavor Profile: The taste is like a mild turnip, or others say it has a sweet cabbage-like flavor.
Days to Harvest: 8-12 days
Benefits of Turnip Microgreens
- Healthy skin and hair: Because of the high contents of Vitamin A and Vitamin C, turnip micro greens help maintain your collagen levels and alleviates iron content in the body to help keep your skin and hair healthy. Iron deficiency is one of the most common nutrient deficiencies in developed countries, and a leading cause of anemia. Eating foods that are high in vitamin C with foods that are iron-rich maximizes the body’s ability to absorb iron.
- Increase Bone Density: Adequate vitamin K consumption can improve bone health by improving calcium absorption, reducing urinary excretion of calcium and acting as a modifier of bone matrix proteins. One 55-gram cup of raw turnip microgreens provides 138 mcg of vitamin K, well above the daily need. Turnip greens also provide one of the highest calcium contents per gram of any fruit or vegetable. Vitamin A, phosphorus, and magnesium also promote bone health, and these too are present in turnip greens.
- Helps Diabetics: Turnip microgreens are high in fiber. Studies have shown that people with type 1 diabetes who consume high-fiber diets have lower blood glucose levels, and that people with type 2 diabetes may have improved blood sugar, lipids, and insulin levels. Turnip microgreens also contain an antioxidant known as alpha-lipoic acid. This has been shown to lower glucose levels, increase insulin sensitivity and prevent oxidative stress-induced changes in patients with diabetes.
10. Cabbage Microgreens
Flavor Profile: It tastes similar to mature cabbage but the taste is much milder. This is a good thing as many people are not keen on the tang that cabbage can leave in your mouth. In fact, cabbage microgreens have a much sweeter taste and are crunchy.
Days to Harvest: 6-14 days
Benefits of Cabbage Microgreens
- Boost Your Immune System: Thanks to a high content of antioxidants, carotenoids, vitamins K1 & C, and potassium; cabbage microgreens have the ability to boost the effectiveness of your immune system and reduce inflammation in your body.
- Gastric Distress: A compound in red cabbage, called S-Methyl methionine can reduce gastric distress and actually help to eliminate peptic ulcers. It will sooth the lining of your stomach and protect it from future issues.
- Reduced Cancer Risk: There are in excess of 30 anthocyanins in red cabbage microgreens. These give the cabbage its color and can help to reduce the risk of cancer cells appearing while promoting brain and heart health! It also contains a compound called glycosylates which can actually prevent the growth of cancer cells without affecting normal cells.
- Alzheimer’s: Early research suggests that cabbage microgreens could be beneficial in preventing the development of Alzheimer’s; that’s a promising result. Hopefully, more research will confirm these results.