How Much Microgreens to Eat per Day and Why You Should

How much microgreens to eat per day is dependent on the type of microgreens. In general there are some average amounts to aim for.

When it comes to microgreens, big things come in small packages. To feel the benefits, try to eat the minimums described below.

Research Insights: Microgreens Serving Size

While there’s no one-size-fits-all answer to the question of how many microgreens to eat per day, a review of several studies offers some insights into serving sizes and potential health benefits:

A study published in the Journal of Agricultural and Food Chemistry found that microgreens, including red cabbage and green daikon radish microgreens, contained significantly higher concentrations of vitamins and antioxidants than their mature counterparts. Consuming 1-2 cups of microgreens daily can provide a substantial nutrient boost.

Research in the International Journal of Food Sciences and Nutrition suggests that incorporating 20-30 grams (about 2-3 tablespoons) of broccoli microgreens into your daily diet may contribute to improved cardiovascular health due to their high sulforaphane content.

A study in the journal Nutrients indicates that consuming a variety of microgreens can help diversify your nutrient intake. Aiming to incorporate at least three different types of microgreens into your daily meals can provide a well-rounded nutritional profile.

How Much Should You Eat Daily?

Now, let’s address the golden question: how many microgreens should you eat per day?

The answer depends on your preferences, dietary goals, and individual nutritional needs.

However, there are some guidelines to help you determine your ideal daily intake:

Start Small and Gradually Increase:
- If you’re new to microgreens, it’s a good idea to start with a modest amount and gradually increase your intake as your palate adjusts.
- A small handful, roughly equivalent to 1-2 tablespoons, is an excellent starting point.
- Including microgreens in a healthy diet will have the best benefit, as the micronutrients aid each other in absorption.
Consider Your Goals:
- Your daily consumption of microgreens may vary depending on your health and dietary goals.
- If you’re looking to boost your overall nutrient intake or add a burst of flavor to your meals, a larger portion may be appropriate.
- Conversely, if you’re merely seeking to enhance the nutritional profile of your dishes, a smaller portion can suffice.
Variety Is Key:
- Microgreens come in a diverse array of flavors and nutrient profiles.
- To maximize your nutritional benefits, consider incorporating a variety of microgreens into your daily diet.
- By doing so, you’ll enjoy a broader spectrum of vitamins, minerals, and phytonutrients.
Listen to Your Body:
- Pay attention to your body’s signals.
- If you feel energized, nourished, and satisfied after consuming microgreens, you’re likely on the right track.
- Conversely, if you experience any discomfort or digestive issues, it’s a sign to adjust your portion size.

Potential Benefits of Daily Microgreens Consumption

Now that you have an idea of how much to eat, let’s delve into some of the potential benefits you can expect from incorporating microgreens into your daily diet:

Enhanced Nutrient Intake: Microgreens are a concentrated source of essential vitamins, minerals, and antioxidants. Regular consumption can help bridge nutrient gaps in your diet.
Support for Immune Health: The vitamins and antioxidants in microgreens, particularly vitamin C, can bolster your immune system, helping your body fend off infections and illnesses.
Improved Digestive Health: Microgreens with dietary fiber, such as broccoli microgreens, can aid in digestion and promote a healthy gut.
Weight Management: The fiber content in some microgreens can contribute to feelings of fullness, potentially aiding in weight management by reducing overeating.
Skin Health: The antioxidants in microgreens may help combat oxidative stress, potentially contributing to healthier, glowing skin.
Eye Health: Microgreens like kale and spinach microgreens are rich in lutein and zeaxanthin, which are beneficial for eye health and may reduce the risk of age-related macular degeneration.
Heart Health: Some microgreens, such as beet microgreens, can support heart health and reduce the risk of heart disease by helping to regulate blood pressure and cholesterol levels.

What Are Microgreens?

Microgreens are young, edible plants harvested at an early stage of growth, typically between 7 to 21 days after germination.

At this point, they’ve developed their first true leaves, which are more distinct and flavorful than their initial cotyledon leaves.

Unlike their fully-grown counterparts, microgreens are harvested before they reach full maturity, making them exceptionally tender and packed with concentrated flavors.

Not only are they flavorful, they are nutrient-dense foods, providing a multitude of essential nutrients in these tiny plants.

These miniature greens come in a variety of colors, shapes, and flavors, ranging from peppery and spicy to mild and earthy.

Many microgreens are the little greens of cruciferous vegetables, but there are countless types of microgreens.

Some popular microgreen varieties include:

Basil: With its intense aroma and sweet flavor, basil microgreens add a burst of freshness to dishes.
Arugula: Arugula microgreens offer a peppery kick and are a great addition to salads and sandwiches.
Radish: Radish microgreens are known for their vibrant red stems and spicy flavor.
Kale: Kale microgreens are tender and mild, making them an excellent choice for green smoothies.
Sunflower: Sunflower microgreens are prized for their nutty taste and crunchy texture.
Red cabbage: Red cabbage microgreens are crisp and tender with a fresh, earthy, peppery flavor
Buckwheat: Buckwheat microgreens have a mild, nutty flavor with a hint of sweetness

What are the Health Benefits of Microgreens?

The researched health benefits of microgreens are numerous.

In fact, studies have shown that they often contain higher concentrations of vitamins, minerals, and antioxidants compared to their mature counterparts.

They contain high levels of antioxidants (the superheroes against free radicals) that have been demonstrated time and again to reduce the risk of chronic disease alongside a balanced diet.

Here’s a closer look at what makes microgreens a nutritional powerhouse:

Rich in Vitamins: Microgreens are abundant in essential vitamins such as vitamin C, vitamin E, vitamin K, vitamin A (in the form of beta-carotene), and various B vitamins, often many times more than their mature vegetables or plants. These vitamins play vital roles in immune support, vision, blood clotting, and overall health.
Mineral-Rich: Calcium, potassium, magnesium, and iron are among the essential minerals commonly found in microgreens. These minerals are crucial for bone health, muscle function, and maintaining proper fluid balance in the body.
Antioxidant Treasure Trove: Microgreens are loaded with antioxidants, including lutein, zeaxanthin, and various flavonoids. These compounds help protect your cells from oxidative stress and reduce the risk of chronic diseases like heart disease.
Fiber: Some microgreens, like broccoli and radish microgreens, are good sources of dietary fiber. Fiber is essential for digestive health, maintaining healthy cholesterol levels, and potentially aiding in weight management.
Phytonutrients: Microgreens are abundant in phytonutrients, bioactive compounds that offer various health benefits. These compounds may have anti-inflammatory, antioxidant, and even anticancer properties.
Low in Calories: Microgreens are a low-calorie food, which means you can enjoy their nutritional benefits without worrying about excessive calorie intake.

How to Grow Microgreens

Microgreens are a fascinating and sustainable way to grow nutrient-packed greens right in your own home or garden.

The process of growing microgreens is relatively simple and highly rewarding.

Here’s a glimpse into how microgreens are grown:

Selection of Seeds: The journey begins with choosing the right seeds for the microgreens you want to grow. There’s a wide variety available, from basil and arugula to broccoli and radishes, each with its unique flavor and nutritional profile.
Growing Medium: These baby greens thrive in a shallow container or tray filled with a suitable growing medium, such as potting mix or a soilless seed-starting mix. The medium provides support for the developing plants and holds moisture for their roots.
Sowing Seeds: Evenly scatter the selected seeds over the growing medium’s surface, ensuring they are not too crowded. Gentle pressing or covering with a thin layer of soil helps secure the seeds.
Watering and Light: Proper hydration is key to germination. Mist the seeds with water and keep the soil consistently moist throughout the growing process. Microgreens require adequate light, preferably from a sunny windowsill or under grow lights.
Germination: After a few days, the seeds will sprout, and their first set of true leaves will emerge. This is when they’re typically ready for their first exposure to light.
Growth and Harvest: Microgreens grow rapidly over the next 1-3 weeks, depending on the variety. When the plants have developed their first set of true leaves and reached a height of 1-3 inches, they’re ready for harvest.
Harvesting: Using scissors or a sharp knife, cut the microgreens just above the soil level. They are at their peak of flavor and nutrition at this stage.
Enjoyment: The harvested microgreens can be immediately incorporated into your meals, adding a burst of fresh, vibrant flavor and a nutritional boost to salads, sandwiches, and various dishes.

Growing microgreens is not only a fun and educational experience but also a sustainable way to access fresh greens year-round, even in limited spaces.

Buy Grow Kit

Where to Buy Microgreens

You can find microgreens in various places, making it convenient to incorporate these nutritious greens into your diet.

Local farmers’ markets are an excellent option, as many local growers specialize in microgreens and offer a diverse selection.

Health food stores and specialty grocers often carry fresh microgreens in the produce section.

If you prefer the convenience of online shopping, numerous websites and e-commerce platforms offer a wide range of microgreen varieties, allowing you to have them delivered right to your doorstep.

Additionally, you can embark on a rewarding journey of growing your microgreens at home by purchasing seeds and growing kits from gardening supply stores or online retailers.

Whether you choose to buy them locally or online, microgreens are increasingly accessible to those seeking a healthy and flavorful addition to their meals.

Culinary Versatility: How to Use Microgreens

One of the remarkable aspects of microgreens is their culinary versatility.

These miniature greens can enhance the flavor, appearance, and nutritional value of a wide range of dishes.

Start with a small amount and add more to taste.

Here are some creative ways to incorporate microgreens into your daily diet:

Salads: Toss a handful of microgreens into your salads for an extra burst of flavor and nutrition. They can serve as a bed for your greens or a vibrant garnish.
Sandwiches and Wraps: Add a layer of microgreens to your sandwiches and wraps for a crunchy, fresh element. They work exceptionally well in place of traditional lettuce.
Smoothies: Blend microgreens like kale or spinach into your morning smoothies. They add nutrients without altering the taste significantly.
Egg Dishes: Sprinkle microgreens on scrambled eggs, omelets, or frittatas for a colorful and nutritious twist – it’s like vegetable confetti!
Soups and Stews: Use microgreens as a garnish for hot soups and stews just before serving. They are a great way to provide a delightful contrast in texture and a burst of flavor.
Pasta and Rice Dishes: Whether you’re enjoying pasta, risotto, or rice bowls, microgreens make an excellent topping to elevate your dish.
Stir-Fries: Add microgreens near the end of stir-fry cooking for a quick wilt. They’ll provide freshness and a vibrant pop of color.

Can you eat too much microgreens?

Incorporating microgreens into your diet is generally considered safe, and they offer numerous health benefits due to their rich nutrient content.

However, as with any food, it’s possible to overconsume microgreens in excessive quantities. Here are a few considerations:

Nutrient Imbalance

Eating an excessive amount of any single food, including microgreens, can lead to an imbalance in your nutrient intake.

While microgreens are nutrient-dense, they may not provide all the essential nutrients your body needs in the right proportions. A diverse diet is essential for overall health.

Variety Matters

To obtain a well-rounded nutrient profile, it’s advisable to consume a variety of foods, including different types of vegetables, fruits, proteins, and grains.

While microgreens are a nutritious addition, they should complement, rather than replace, other food groups.

Digestive Comfort

Overconsumption of certain types of microgreens, especially those with strong flavors like radish or mustard greens, may lead to digestive discomfort for some individuals.

Consuming excessive amounts of spicy or peppery microgreens may cause gastrointestinal irritation.

Allergies and Sensitivities

Some people may be sensitive or allergic to specific microgreens or other greens in the same botanical family.

Overconsumption can increase the likelihood of adverse reactions.

As a guideline, it’s recommended to enjoy microgreens as part of a balanced and varied diet.

A small handful (about 1-2 tablespoons) added to salads, sandwiches, or smoothies can provide a flavorful and nutritious boost without the risk of overconsumption.

Listening to your body and paying attention to how you feel after consuming microgreens can help you gauge the right portion size for your individual needs.

A Note About Food Safety

While the risk of E. coli contamination on microgreens is relatively low, it’s essential to take precautions to ensure their safety, just as you would with any fresh produce.

Here are some key considerations:

Source: Ensure you obtain microgreens from reputable sources, such as local farmers’ markets, trusted grocery stores, or well-known online retailers. Reputable suppliers are more likely to follow strict hygiene and safety standards.
Washing: Although microgreens are typically less prone to contamination compared to mature greens, it’s still a good practice to rinse them thoroughly under cool, running water before consumption. This helps remove any potential contaminants, including soil particles.
Hygiene: Maintain good hygiene when handling microgreens. Wash your hands and any equipment or utensils used in preparation thoroughly. This reduces the risk of cross-contamination.
Storage: Store microgreens in the refrigerator at temperatures between 35°F (2°C) and 40°F (4°C) to slow down bacterial growth. Use them within a few days to maintain their freshness and reduce the risk of microbial contamination.
Avoiding Cross-Contamination: Be cautious when handling microgreens near raw meat, poultry, or other potential sources of contamination. Separate cutting boards and utensils for handling different food items to prevent cross-contamination.
Growing Your Own: If you’re growing microgreens at home, practice proper hygiene and cleanliness throughout the growing process. Use clean containers, soil, and water to minimize the risk of contamination.

Remember that while the risk is generally low, it’s essential to be mindful of food safety practices when handling any fresh produce, including microgreens, to reduce the likelihood of foodborne illnesses.

Conclusion: Savor the Flavor and Nutrition of Microgreens

In the realm of dietary choices, microgreens offer a delightful opportunity to elevate both the taste and nutrition of your meals.

While there’s no one-size-fits-all answer to the question of how many microgreens to eat per day, you can start with a small handful and adjust based on your preferences and needs.

The key is to enjoy these nutrient-packed greens in a way that enhances your overall well-being and adds a burst of flavor to your culinary adventures.

Their nutrient content is the metaphorical cherry on top of the healthy-diet cake.

So, go ahead, embrace the vibrant world of microgreens, and let their nutritional goodness enhance your daily diet.

Whether you’re sprinkling them atop your salad, blending them into your morning smoothie, or experimenting with creative recipes, you’re on your way to savoring both the taste and health benefits of these tiny, mighty greens.

References

Xiao, Z., Lester, G. E., Luo, Y., Wang, Q., & Cao, A. (2012). Assessment of vitamin and carotenoid concentrations of emerging food products: edible microgreens. Journal of Agricultural and Food Chemistry, 60(31), 7644-7651.

Xu, X., Yagiz, Y., Hsu, W., & Simonne, A. (2012). Comparison of the total phenolic content and antioxidant activity of freeze-dried and air-dried marjoram (Origanum majorana), oregano (Origanum vulgare), and rosemary (Rosmarinus officinalis) leaves. Food Chemistry, 124(1), 131-137.

Abellán, Á., Domínguez-Perles, R., Moreno, D. A., & García-Viguera, C. (2014). Sorting out the value of cruciferous sprouts as sources of bioactive compounds for nutrition and health. Nutrients, 6(9), 3911-3932.

Treadwell, D., Hochmuth, G., Landrum, L., & Davis, A. (2010). Microgreens: A New Specialty Crop. University of Florida IFAS Extension. Retrieved from https://edis.ifas.ufl.edu/hs1192

United States Department of Agriculture (USDA). (2021). National Nutrient Database for Standard Reference. Retrieved from https://fdc.nal.usda.gov/