How Adding Microgreens to Your Diet Can Benefit Your Health

How Adding Microgreens to Your Diet
4 min reading time

As food culture evolves, chefs and home cooks discover more ways to integrate visually appealing elements with health benefits into their recipes. Among them are microgreens, which first appeared on the menus of San Francisco, California, restaurant chefs in the early 1980s

Interest in these tiny seedlings of vegetables and herbs has grown since their introduction in high-end culinary establishments in the late 1990s. Today, more and more restaurants incorporate these little greens because of their visual appeal and ability to add heightened flavors to a dish. 

Despite their small size, microgreens are bursting with flavor and nutrition. This article will discuss how incorporating microgreens into your diet can benefit your health. We’ll also provide tips on how to use them in various dishes to boost nutrition and flavor. 

What health benefits do microgreens carry?

People are becoming increasingly mindful of their dietary choices. They seek meals that are not only delicious but also nutritious. This trend towards healthier eating habits is one of the key drivers behind the increased use of microgreens in restaurants. These tiny, edible vegetable greens and herbs pack a powerful nutritional boost. However, the dietary benefits each type of microgreen carries depend on the plant. Generally, here are some health benefits microgreens offer when added to your diet:

Supports digestive health

Microgreens contain high amounts of fiber and prebiotics. Consuming dietary fiber and prebiotics helps nourish healthy bacteria that keep the gut healthy. Including microgreens in your diet can enhance digestion. It can also prevent digestive problems like bloating and constipation.

Improves immune function

Microgreens contribute to a robust immune system because of the vitamins and minerals they contain. For instance, the vitamin E in microgreens like sunflower and pea shoots helps protect cells, promoting healthy immune function. 

Certain microgreens, including broccoli and radish, may be rich in specific immune-boosting properties. Incorporating them into your diet can help unlock your body’s immune potential.

Reduces body inflammation

Microgreens are also rich in antioxidants. These compounds can reduce inflammation throughout the body. Specific anti-inflammatory properties of antioxidants help reduce bacteria in the mouth that cause gum diseases.

Lowers the risk of chronic diseases

Microgreens’ high levels of nutrients and antioxidants can neutralize harmful free radicals in the body. Higher intakes of antioxidants in these tiny greens can be advantageous in lowering the risk of numerous chronic diseases, including diabetes, cancer, and Alzheimer’s. 

Promotes kidney health

Green, leafy vegetables are often rich in potassium. Those with impaired kidney functions have to limit or avoid their intake. However, many microgreens have a lower potassium content. 

As a result, people with poor kidney function can still enjoy their benefits without worrying about elevated potassium intake. 

How To Incorporate Microgreens Into Your Diet

Ensuring you’re eating well and getting the right amount of vitamins and nutrients can be challenging. 

Microgreens can be an easy and healthy addition to your diet with their nutritional benefits and versatile flavors. Here’s how to add these tiny greens to your diet:

Mix into salads

Image with mix into salads.

The simplest way to incorporate microgreens into your diet is by adding them to salads. Similar to leafy greens, you can effortlessly mix them into salads or use them as a salad base. Microgreens can give your salad a delightful crunch and extra flavor. For instance, you can combine the microgreens with diced avocado, peach slices, and crumbled feta cheese. You can enhance the salad’s visual with cherry tomatoes or red onions. Suppose you want an extra protein boost. Add sugar-free beef jerky to your microgreen salad.

Add to smoothies or juices

smoothies or juices

With the microgreens of your choice, you can give a smoothie or juice a nutritional boost without overpowering the taste. Some of the best microgreens you can add to smoothies are pea shoots, broccoli, spinach, basil, and kale.

Sprinkle over scrambled eggs

Sprinkle over scrambled eggs

Easily enhance the nutritional value of your scrambled egg by adding microgreens. It’s similar to mixing in onions, spinach, or peppers. Note that they may lose some nutrients when heated, so consider adding them at the end of cooking.

Put on sandwiches

Put on sandwiches

Like salads, you can effortlessly use microgreens in sandwiches. These nutrient-packed veggies can add a nice crunch and flavor to your sandwich. You can savor them alone or combine them with lettuce and other greens. 


From a chef’s perspective, microgreens are a versatile and nutrient-dense ingredient that elevates the taste and appearance of culinary dishes. But they’re not exclusive to chefs at fancy restaurants. You can cultivate these tiny greens at home and integrate them into everyday meals in numerous ways. All you need is a bit of creativity. 

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