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Best Microgreens to Eat for Healthy Aging [Dietitian Approved]

The best Microgreens to eat pack a punch when it comes to nutrition!

These tiny seedlings fight Inflammation and chronic disease. Read on to learn about the best Microgreens to eat for healthy aging!

Microgreens Explained

Microgreens are vegetables in their tiny sprout form. There are 60 different varieties of Microgreens! Popular examples include Broccoli, Arugula, and Sunflower.

Microgreens are harvested after they get their first leaves. Because of this, Microgreens contain all the nutrients they need to grow into a mature plant!

Best Microgreens to Eat; picture of packaged Microgreens

Health Benefits of Microgreens

In a previous Age-Defying Dietitian post, we discussed the importance of anti-inflammatory foods in the prevention of chronic disease.

Foods containing Antioxidants reduce Chronic Inflammation and decrease your risk of diseases like Diabetes, Heart Disease, and Dementia.

Microgreens contain more Nutrients than Vegetables!

Vegetables are heavy hitters when it comes to fighting Inflammation! As mentioned above, Microgreens are tiny versions of these Inflammation fighting plants.

A University of Maryland study suggested that Microgreens may contain up to 40 times the nutrients of “true leaves” on a mature vegetable plant!

Smaller amounts of Microgreens provide similar nutritional benefits than larger amounts of Vegetables!

Best Microgreens to Eat; pictured on top of salad

Risks associated with Microgreens

One concern associated with Microgreens is the risk of foodborne illness, however this is more associated with Sprouts. These two types of plants are often confused.

Sprouts are harvested underneath the soil. This type of harvesting increases the risk of contamination from bacteria. Microgreens are harvested above the soil.

Therefore, there is much less of a risk of bacterial contamination with Microgreens.  

Recommendation: Rinse your Microgreens with water prior to eating.

Best Microgreens to Eat

Microgreens vary slightly in their nutritional content. The majority contain potassium, iron, zinc, magnesium and copper, along with antioxidants.

The best Microgreens to eat are the ones you enjoy! The greens below are both nutritious and flavorful. They compliment many traditional dishes.

  • Broccoli
  • Sunflower shoots
  • Radish
  • Arugula
  • Basil
  • Cilantro
  • Pea Shoots
Best Microgreens to Eat; Microgreens in Palm of hand

How can I add Microgreens to my Diet?

There are many ways to add these nutritious greens to your diet. Microgreens don’t just add extra nutrients to your meal.

They also add variety, texture, and a lot of flavor! The flavor of Microgreens can help decrease condiments and dressings that tend to be higher in Fat and Sodium.

Microgreens in your Diet

  • Blend into your favorite smoothies or protein shakes
  • Garnish soup, pasta, and dips
  • Add to sandwiches and wraps for added texture
  • Jazz up your eggs or omelet
  • Toss them into salads; radishes
Woman eating foods topped with Microgreens

Pairing Microgreens with Food

Below are suggested Microgreen pairings from Jaquelyn Pelkey of First Leaves LLC:

  • Broccoli or Cauliflower on Pizza
  • Sunflower Shoots mixed with Cottage Cheese
  • Arugla on Salads, Sandwiches, Eggs, Omelets, Avocado Toast, Tacos
  • Radish for Salads, Wraps, Sandwiches
  • Cilantro on Tacos, Mexican dishes, Eggs
  • Basil on Pasta, Italian dishes

Pelkey advises not to cook with Microgreens since their flavor is more intense than their mature counterparts. In addition, cooking Microgreens decreases their nutrients. She recommends using them liberally as a topping on your favorite foods!

Best Microgreens to Eat; picture of Omelet topped with Microgreens

Where to Find Microgreens

You can typically find Microgreens at smaller health food stores. Find the freshest Microgreens at your local Farmers’ Market!

Microgreen growers like First Leaves LLC offer subscription services to have Microgreens delivered right to your front door!

These growers typically deliver within a 20-25 mile radius to ensure freshness of their greens. First Leaves LLC is located in Edwardsville, Illinois.

Best Microgreens to Eat; picture of Microgreen Display at grocery store

Takeaways from the Best Microgreens to Eat

Microgreens are nutritious and flavorful. They also contain Antioxidants that reduce Inflammation and Chronic Disease.

Try out some of the suggested Microgreen pairings above to supercharge your diet!

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