10 Microgreens with Science-Backed Benefits You Should Eat Daily

Fact-Checked By a Nutritionist MD

Published on October 7, 2025

Microgreens aren’t just a health trend — they’re one of the most nutrient-dense foods on the planet. Tiny but powerful, these young greens contain concentrated levels of vitamins, minerals, and antioxidants that support everything from your gut to your brain.

 

Here are 10 of the best microgreens you should eat daily, backed by research and packed with benefits for energy, focus, and longevity.

Microgreens: a Quick Introduction

Microgreens are the young, edible seedlings of vegetables and herbs — harvested just a couple of weeks after sprouting, when they’re about 2–3 inches tall.

 

Research from the USDA and University of Maryland has shown that microgreens can contain up to 40 times more nutrients than their mature plant equivalents. They’re also easy to grow at home and have a light, fresh taste that makes them easy to add to any meal.

 

Common varieties include broccoli, kale, radish, beet, sunflower, and wheatgrass — all rich in vitamins, antioxidants, and phytonutrients that help balance the body’s internal systems.

10 Microgreens with Science-Backed Benefits You Should Eat Daily

1. Broccoli Microgreens

Broccoli microgreens are among the most studied and powerful for cellular health. They’re exceptionally high in sulforaphane, a sulfur-based compound shown to support detoxification, antioxidant defences, and brain protection.

 

Sulforaphane helps trigger your body’s natural detox enzymes and supports glutathione production — your master antioxidant. Studies also show it may help reduce inflammation and protect cells from oxidative stress, making it one of the best microgreens for longevity.

2. Kale Microgreens

Kale microgreens are loaded with vitamins A, C, and K, calcium, and lutein. These nutrients play key roles in bone health, vision, and immune support. 

 

Because they’re harvested young, kale microgreens are more tender and less bitter than mature kale, while still delivering high levels of carotenoids — plant pigments that protect your eyes and skin from oxidative damage.

3. Radish Microgreens

Radish microgreens stand out for their peppery flavour and their high content of vitamin E, zinc, and selenium — all essential for skin repair, immune strength, and cellular renewal.

 

They also contain natural isothiocyanates, which support liver detoxification and help the body neutralise environmental toxins. Their antimicrobial properties make them a natural defence booster during seasonal changes.

4. Beet Microgreens

Beet microgreens are rich in betaines and nitrates, compounds known to improve blood flow, oxygen delivery, and exercise endurance. These nutrients relax blood vessels and enhance nitric oxide production, improving circulation and cardiovascular performance.

 

They also deliver iron and folate, key minerals for red blood cell formation and overall energy production — ideal for anyone with fatigue or low iron levels.

5. Wheatgrass

Wheatgrass is one of the original supergreens, famous for its chlorophyll, enzymes, and trace minerals. Chlorophyll helps oxygenate the blood, neutralise toxins, and support liver health.

 

It also contains SOD (superoxide dismutase), a potent antioxidant enzyme that defends cells from damage. Regular wheatgrass intake has been linked to improved digestion, better pH balance, and a stronger immune response.

6. Sunflower Microgreens

Sunflower microgreens are high in plant protein, vitamin E, magnesium, and B-vitamins, making them a nutritional powerhouse for muscle function and stress regulation.

 

Their magnesium content supports healthy nerve communication and energy metabolism, while vitamin E protects cell membranes from oxidative stress. The amino acid balance also makes them one of the best microgreens for post-workout recovery.

7. Pea Shoots

Pea shoots are rich in vitamin C, fibre, and phytoestrogens, supporting gut health and hormonal balance. They also contain chlorophyll and folate, which promote detoxification and DNA repair.

 

Because of their mild, sweet taste, they’re perfect for adding volume to salads or blending into smoothies without overpowering the flavour.

8. Chard Microgreens

Chard microgreens are visually striking — and nutritionally just as powerful. They’re full of beta-carotene, vitamin K, and magnesium, which work together to maintain strong bones, stable blood sugar, and heart health.

 

Their deep colour signals a high antioxidant load, especially flavonoids that combat free radical damage and help the body manage inflammation.

9. Mustard Microgreens

Mustard microgreens are known for their spicy flavour and impressive anti-inflammatory properties. They contain glucosinolates, natural compounds that convert into isothiocyanates, which have been studied for their potential to support cellular detox and immune defence.

 

They’re also rich in vitamin A and C — two key nutrients that promote collagen formation and tissue repair.

10. Alfalfa Microgreens

Alfalfa microgreens are high in phytoestrogens, chlorophyll, and essential minerals like calcium, magnesium, and potassium. These compounds help regulate hormones, promote healthy digestion, and maintain electrolyte balance.

 

They’re often used to support detoxification and hormone balance, making them particularly useful for both men and women seeking stable energy and better gut function.

How to Eat Microgreens Daily

Microgreens are incredibly versatile. You can:

- Add them to smoothies or juices

- Use them as a salad base or wrap filler

- Mix them into soups, omelettes, or sandwiches

 

Or choose a greens powder that combines similar ingredients for everyday convenience

If you can’t always get fresh microgreens, greens powders made from these same plants offer a simple way to get their nutrients in seconds.

GRNS: Microgreen Power in Every Scoop

GRNS captures the strength of nature’s most potent microgreens — including barley grass, wheatgrass, spirulina, chlorella, kale, and alfalfa — and combines them with adaptogens, probiotics, and digestive enzymes for full-spectrum daily support.

Each scoop delivers the same dense nutrition found in a variety of fresh microgreens, promoting balanced energy, mental clarity, and gut health.

 

It’s foundational nutrition made effortless — the benefits of a living greens garden, in one clean, daily scoop.

🌿 FAQs About Microgreens

1. Are microgreens healthier than vegetables?

Yes. Microgreens are more nutrient-dense than their mature versions, containing concentrated levels of vitamins A, C, E, and K, as well as antioxidants and beneficial enzymes. They’re an excellent way to boost your daily nutrition without eating large portions.

 

2. Can I eat microgreens every day?

Absolutely. Microgreens are safe to eat daily and promote steady energy, gut health, and detoxification. Just ensure you buy from a clean, reputable source and wash them properly before eating.

 

3. What’s the difference between microgreens and greens powders?

Fresh microgreens provide live enzymes and hydration, while greens powders (like GRNS) deliver a concentrated version of these nutrients — often combined with adaptogens, probiotics, and fibre for a more complete health boost. Both are beneficial.

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