Micro greens - 6 Health benefits and unique ways to eat them!

Posted By Gautham PB on Saturday 20th February 2021
Did you know that there’s a much shorter and smaller way to get the nutrients your body needs than vegetables? If you wonder what’s so special about these ‘microgreens’, the very name should give you an idea. These are small-sized vegetables (about 1-3 inches tall) and also called micro herbs or vegetable confetti. 

micro green

Don’t get duped by the size because though small, microgreens pack a punch in nutrients. They are also very tender and rich in flavour, and make dishes colourful, which makes them the perfect addition to any diet.

Microgreens vs. sprouts

Now don’t get confused between microgreens and sprouts. Though used interchangeably, they are not the same.  

·        Microgreens are baby plants with leaves and roots while sprouts don’t have leaves. 

·        Besides, sprouts have a shorter growing cycle of 2-7 days while microgreens are harvested about 7-21 days after germination when the leaves first appear. 

·        Sprouts just have to be soaked in water to germinate while microgreens are grown in compost soil. 

·        While you can eat sprouts entirely, with the root, microgreens are cut off at their stem. 

·        As microgreens are grown in the soil they have a lower risk of carrying water-borne infections or foodborne illnesses than sprouts. 


micro green



There are various types of microgreens grown for their respective colours and nutrients. Examples are kale where the leaves offer maximum nutrient density per calorie. Kale in microgreens is perfect for people who can’t tolerate the taste and texture of kale leaves. 

Another example is purple basil which has a sweet taste. Its 1-inch leaves are rich in antioxidants and with its fresh basil and clove flavour, and purple colour makes the perfect addition to various dishes.

Health benefits

It’s not surprising that microgreens offer many health benefits, especially if you consider its nutrients. They can:

1.     Reduce the risk of cancer, heart disease, and Alzheimer’s disease because it’s packed with polyphenols. Polyphenols are rich in antioxidant properties which stop the accumulation of free radicals in the body.

2.     Provide your body with 4 to 40 times more nutrients by weight to your body when compared to fully grown vegetables. They are more nutrient-dense, containing vitamins and minerals like vitamins A, C and K, and manganese, foliate and more. 

micro green

3.     Be easily grown anywhere-in your outdoor or indoor garden or even windowsill. You don’t need to be a professional gardener to grow them; even novices can do it.

All you need is some good quality compost soil, trays, and the right seeds from a trusted vendor like HealthyBuddha.in. Micro greens don’t need much care too; just a little watering gives you healthy microgreens for months to come. They are ready for harvesting in one or two weeks but can be grown through the year.

4.     Improve your heart health because micro greens are full of polyphenols, antioxidants known for reducing the risk of heart diseases.

5.     It can reduce chronic disease risks like cancer. Inflammation is a major indicator of disease in the body, and microgreens contain antioxidants that lower the risks of various types of cancers.

6.     Add colour to your diet which is essential because different colored fruits and vegetables represent different healthy phytochemicals and micronutrients.

For example, while kale packs different phytochemicals like carotenoids, saponins, and indoles, purple basil contains anthocyanin which protects cells from damage. 

How you can add microgreens in your diet

The sky’s the limit on ways to include microgreens in your diet. It’s left to you to decide how you want to eat them, based on what you enjoy cooking and eating!

        i.            You can, for example, use them in sandwiches, wraps, salads and other cold dishes. Just sprinkle them on your usual ingredients for added colour, fibre, and nutrition. 

micro green


      ii.            You can also blend them into your favourite smoothies, juices, blends, juices, and even pestos.  You can blend them to make some nutritious and colourful pancake mix. Or you can add them to your usual ingredients for some crunch to sandwiches.

    iii.            Why not try garnishing your soups, omelettes, burgers, pasta, curries, pizzas and other warm dishes with micro greens? For example, instead of using lettuce, try topping your burger with microgreens for that extra crunch. Or you can add some microgreens to your favourite omelette.

   iv.            If you can use mint in a cocktail, why not spruce up your drink with some microgreens? Try garnishing your favourite drink with some greens or crush it with lime, soda, and vodka.

     v.            Micro greens make wholesome hors d’oeuvres for any party. Just top your toasts or nachos with your favourite toppings with some microgreens. 

You can even try adding microgreens to sushi, stir-fry’s, spring rolls, meat dishes and so on. Like mentioned earlier, it’s left to you and your imagination and culinary skills to incorporate microgreens in your diet in whichever way possible. 


micro green

However, once you start, you will notice a lot of difference in your health, and may not even enjoy any meal without it! Remember, while microgreens are not miracle cures they can improve your health if combined with other lifestyle changes like regular exercise and a balanced diet. A few servings of microgreens a week go a long way at meeting your nutritional requirements.

You can order micro greens from healthy buddha here


HealthyBuddha.in home delivers organic seeds, farm inputs for growing vegetables in your balcony or terrace. in addition, they also home deliver fresh organic fruits and vegetables in Bangalore and North Goa.

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