15 of the Best Microgreens for Optimal Health

We get asked all the time: “what are the best microgreens for optimal health?” Before the year hits, we published the list below. 

In case you are just becoming aware of microgreens, they are tiny versions of mature vegetables, nutritional powerhouses packed with vitamins, minerals, and antioxidants. The more you dive into the microgreen scientific studies, the more you are going to want to have a daily supply. 

Loaded with up to 40x more nutrition than full grown vegetables, microgreens are a great addition to your diet to help optimize your health. 

Here’s a look at 15 of the best microgreens based on the nutritional content and their potential health benefits:

1. Broccoli Microgreens

Flavor: Mild, grassy and refreshing flavor with a subtle broccoli undertone

It has been shown that Broccoli Microgreens have the following vitamins, minerals and Antioxidants:

• Vitamins and Minerals: Vitamins A, C, and K
• Antioxidants: Sulforaphane

Potential Health Benefits of the vitamins, minerals, and antioxidants:

• Vitamin A: Supports healthy vision, skin, and immune function.
• Vitamin C: Boosts immunity, aids in iron absorption, and promotes collagen production.
• Vitamin K: Essential for blood clotting and bone health.
• Sulforaphane: Powerful antioxidant with anti-cancer properties, reduces inflammation, and detoxifies the body.

Article: NC State: Fight Cancer with Broccoli Microgreens

2. Sunflower Microgreens

Flavor: Nutty, crunchy and mildly sweet

It has been shown that Sunflower Microgreens have the following vitamins, minerals and Antioxidants:

• Vitamins: Vitamins A, C, E, and K
• Minerals: Zinc, Copper
• Antioxidants: Beta-carotene, 

Potential Health Benefits of the vitamins, minerals, and antioxidants:

• Vitamin A: Supports healthy vision, skin, and immune function.
• Vitamin C: Boosts immunity, aids in iron absorption, and promotes collagen production.
• Vitamin E: Protects cells from damage caused by free radicals.
• Zinc: helps your immune system and metabolism function
• Copper: Make red blood cells and keep nerve cells healthy
• Beta-carotene: Precursor to vitamin A, promotes healthy skin, vision and immune system

3. Radish Microgreens

Flavor: Distinct Peppery Taste

It has been shown that Radish Microgreens have the following vitamins, minerals and Antioxidants:

• Vitamins and Minerals: Vitamins C and K
• Antioxidants: Anthocyanins

Potential Health Benefits of the vitamins, minerals, and antioxidants:

• Vitamin C: Boosts immunity, aids in iron absorption, and promotes collagen production.
• Vitamin K: Essential for blood clotting and bone health.
• Anthocyanins: Powerful antioxidants with anti-inflammatory properties, may reduce the risk of heart disease and certain cancers.

Related Article: Technology in Horticulture: Effects of Harvest Day of Broccoli and Radish Microgreens for Yield & Quality

4. Arugula Microgreens

Flavor: Intense Peppery Flavor

It has been shown that Arugula Microgreens have the following vitamins, minerals and Antioxidants:

• Vitamin A: Supports healthy vision, skin, and immune function.
• Vitamins and Minerals: Vitamins A, C, and K
• Antioxidants: Glucosinolates

Potential Health Benefits of the vitamins, minerals, and antioxidants:

• Vitamin C: Boosts immunity, aids in iron absorption, and promotes collagen production.
• Vitamin K: Essential for blood clotting and bone health.
• Glucosinolates: Compounds that may help prevent cancer and reduce inflammation.

5. Green Pea Microgreens

Flavor: Sweet with slight earthy taste

It has been shown that Green Pea Microgreens have the following vitamins, minerals and Antioxidants:

• Vitamins and Minerals: Vitamins A, C, K, and folate
• Antioxidants: Chlorophyll

Potential Health Benefits of the vitamins, minerals, and antioxidants:

• Vitamins A, C, and K: These vitamins offer a range of benefits, including improved vision, boosted immunity, and enhanced blood clotting.
• Folate: Essential for cell growth and development, crucial during pregnancy.
• Chlorophyll: Powerful antioxidant that can help detoxify the body.

6. Mustard Microgreens

Flavor: Tastes like mustard with a little kick (delicious on wraps and sandwiches)

It has been shown that Mustard Microgreens have the following vitamins, minerals and Antioxidants:

• Vitamins and Minerals: Vitamins A, C, and K
• Antioxidants: Glucosinolates

Potential Health Benefits of the vitamins, minerals, and antioxidants:

• Vitamins A, C, and K: These vitamins offer a range of benefits, including improved vision, boosted immunity, and enhanced blood clotting.
• Glucosinolates: Similar to arugula, these compounds may help prevent cancer and reduce inflammation.

7. Beet Microgreens

Flavor: Mildly sweet with hints of Beet

It has been shown that Beet Microgreens have the following vitamins, minerals and Antioxidants:

• Vitamins and Minerals: Vitamins A, C, and K
• Antioxidants: Betalains

Potential Health Benefits of the vitamins, minerals, and antioxidants:

• Vitamins A, C, and K: These vitamins offer a range of benefits, including improved vision, boosted immunity, and enhanced blood clotting.
• Betalains: Powerful antioxidants with anti-inflammatory properties, may improve heart health and reduce the risk of certain cancers.

8. Kale Microgreens

Flavor: Mild, slightly peppery flavor with a hint of sweetness

It has been shown that Beet Microgreens have the following vitamins, minerals and Antioxidants:

• Vitamins and Minerals: Vitamins A, C, K, and calcium
• Antioxidants: Sulforaphane, quercetin

Potential Health Benefits of the vitamins, minerals, and antioxidants:

• Vitamins A, C, and K: These vitamins offer a range of benefits, including improved vision, boosted immunity, and enhanced blood clotting.
• Calcium: Essential for strong bones and teeth.
• Quercetin: Antioxidant with anti-inflammatory properties, may reduce the risk of heart disease and certain cancers.

9. Spinach Microgreens

Flavor: subtle salty flavor with a fresh spinach taste

It has been shown that Spinach Microgreens have the following vitamins, minerals and Antioxidants:

• Vitamins and Minerals: Vitamins A, C, K, and folate
• Antioxidants: Lutein, zeaxanthin

Potential Health Benefits of the vitamins, minerals, and antioxidants:

• Vitamins A, C, and K: These vitamins offer a range of benefits, including improved vision, boosted immunity, and enhanced blood clotting.
• Lutein and Zeaxanthin: Protect eye health, reduce the risk of cataracts and macular degeneration.

10. Cilantro Microgreens

Flavor: Robust, Citrusy Cilantro Flavor

It has been shown that Cilantro Microgreens have the following vitamins, minerals and Antioxidants:

• Vitamins and Minerals: Vitamins A, C, and K
• Antioxidants: Chlorophyll

Potential Health Benefits of the vitamins, minerals, and antioxidants:

• Vitamins A, C, and K: These vitamins offer a range of benefits, including improved vision, boosted immunity, and enhanced blood clotting.
• Chlorophyll: Powerful antioxidant that can help detoxify the body.

11. Marigold Microgreens

Flavor: mildly flowery, lemony, and peppery flavor

It has been shown that Marigold Microgreens have the following vitamins, minerals and Antioxidants:

• Antioxidants: Lutein, zeaxanthin

Potential Health Benefits of the vitamins, minerals, and antioxidants:

• Lutein and Zeaxanthin: Similar to spinach, these antioxidants support eye health and reduce the risk of age-related eye diseases.

12. Basil Microgreens

Flavor: Lemony with sweet & sour aftertaste. 

It has been shown that Basil Microgreens have the following vitamins, minerals and Antioxidants:

• Antioxidants: Eugenol

Potential Health Benefits of the vitamins, minerals, and antioxidants:

• Eugenol: Powerful antioxidant with anti-inflammatory properties, may help reduce pain and inflammation.

13. Fennel Microgreens

Flavor: Licorice-like flavor

It has been shown that Fennel Microgreens have the following vitamins, minerals and Antioxidants:

• Antioxidants: Anethole

Potential Health Benefits of the vitamins, minerals, and antioxidants:

• Anethole: May have anti-inflammatory and antimicrobial properties.

14. Red Cabbage Microgreens

Flavor: Crisp, mild peppery flavor with hint of sweetness

It has been shown that Red Cabbage Microgreens have the following vitamins, minerals and Antioxidants:

• Antioxidants: Anthocyanins

Potential Health Benefits of the vitamins, minerals, and antioxidants:

• Anthocyanins: Powerful antioxidants with anti-inflammatory properties, may reduce the risk of heart disease and certain cancers.

15. Watercress Microgreens

Flavor: bold and peppery flavor, with a unique sweet finish.

\It has been shown that Watercress Microgreens have the following vitamins, minerals and Antioxidants:

Vitamins and Minerals: Vitamins A, C, K, and folate 

Antioxidants: Carotenoids

Potential Health Benefits of the vitamins, minerals, and antioxidants:

• Vitamins A, C, and K: These vitamins offer a range of benefits, including improved vision, boosted immunity, and enhanced blood clotting.
• Folate: Essential for cell growth and development, crucial during pregnancy.
• Carotenoids: Powerful antioxidants that protect cells from damage caused by free radicals. They may reduce the risk of chronic diseases like heart disease and certain cancers.

Let’s kickoff 2025 off to a healthy start: Grow Abundant Powerful Microgreens 

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