so, you’ve probably heard of microgreens before. but what exactly are they? are they vegetables? sprouts? baby greens?

the best way to describe them is as young, edible plants harvested early—somewhere between a sprout and a baby green. they’re packed with nutrients, offer intense flavors, and can easily be grown at home.

microgreens include a wide variety of plants, such as peas, broccoli, radishes, kale, cabbage, spinach, cilantro, arugula, basil, chard, parsley, and even buckwheat. however, not all vegetables can be considered microgreens. they are typically harvested 7 to 21 days after germination, once their first set of true leaves develop.

these nutrient-dense greens stand apart from sprouts and baby greens due to their concentrated flavors and health benefits. vegetables like carrots, potatoes, onions, and tomatoes are not microgreens—either because they are root or bulb vegetables, or because their early growth stages are toxic or unpalatable.

some plants, like tomatoes, eggplants, and potatoes, contain toxic compounds when young, making them unsafe to consume at the microgreen stage. others, like carrots and cucumbers, don’t develop appealing flavors or grow well in microgreen conditions.

but for those that do? they’re nutritional powerhouses with an abundance of vitamins, minerals, and antioxidants—often in higher concentrations than their mature counterparts.

the benefits of microgreens

1. packed with essential vitamins & minerals

microgreens can contain 4 to 40 times more nutrients than fully grown vegetables.

• vitamin c → supports immunity and skin health (found in red cabbage, cilantro microgreens)

• vitamin k → essential for blood clotting and bone health (kale, mustard microgreens)

• vitamin a (beta-carotene) → promotes vision and immune function (carrot, basil microgreens)

• iron → improves oxygen transport and energy production (amaranth, spinach microgreens)

• zinc & magnesium → support immune function, muscle recovery, and heart health

2. rich in antioxidants & phytonutrients

microgreens are loaded with compounds that fight inflammation and oxidative stress.

• sulforaphane (broccoli microgreens) → powerful detoxifying and cancer-fighting compound

• lutein & zeaxanthin (spinach microgreens) → protects against age-related vision loss

• anthocyanins (red cabbage & radish microgreens) → supports heart health and reduces inflammation

3. supports heart health

many microgreens help regulate cholesterol, blood pressure, and inflammation, reducing the risk of cardiovascular disease.

• red cabbage, cilantro, and radish microgreens → linked to lower cholesterol and blood pressure

• polyphenols in microgreens → improve blood vessel function

• broccoli microgreens → shown to reduce ldl (bad) cholesterol levels

4. improves digestion & gut health

fiber, prebiotics, and natural enzymes in microgreens support a healthy gut microbiome.

• pea shoot & sunflower microgreens → high in fiber, aiding digestion

• basil & cilantro microgreens → antimicrobial properties that promote gut health

5. helps regulate blood sugar

certain microgreens can reduce blood sugar spikes, making them beneficial for people with diabetes or insulin resistance.

• fenugreek, cilantro, and red cabbage microgreens have been linked to improved blood sugar control

6. enhances brain function & reduces stress

some microgreens contain brain-boosting nutrients that support cognitive health and relaxation.

• vitamin k (kale & broccoli microgreens) → linked to improved cognitive function

• b vitamins (sunflower microgreens) → help reduce stress and support brain health

• l-theanine (pea shoot microgreens) → may promote relaxation and focus

how to add microgreens to your diet

incorporating microgreens into your meals is effortless—they add flavor, texture, and nutrition without extra effort.

✔ blend them into smoothies → add spinach, kale, sunflower, or pea microgreens with protein powder for an extra nutrient boost
✔ toss them into salads → mix with leafy greens for added crunch
✔ use as a topping → sprinkle over soups, bowls, or avocado toast
✔ stir into dishes → add to omelets, grain bowls, or wraps for extra vitamins

final thoughts

microgreens aren’t just trendy—they’re one of the most nutrient-dense foods available. their higher concentrations of vitamins, antioxidants, and phytonutrients make them an easy and effective way to support immunity, heart health, digestion, and brain function while reducing inflammation and oxidative stress.

adding microgreens to your meals is one of the simplest ways to enhance your diet with minimal calories and maximum nutrition.

whether you grow them at home or pick them up from your local market, microgreens are an easy way to nourish your body, elevate your meals, and enjoy food that fuels longevity.