Can You Eat Microgreens Every Day? (Solved & Explained!)

It is not only safe to eat microgreens every day, it is recommended by the USDA. About 5 to 13 servings of fruits and vegetables per day, depending on your size, age, and weight can be entirely substituted by microgreens and can aid in a healthy, well-balanced diet. As long as you wash the microgreens you eat properly, there is no risk of food poisoning from cross-contamination or over-consumption.

Eating Microgreens every day is just as beneficial as eating fruits and vegetables if you prepare them properly. Keep reading to find out how eating microgreens every day can benefit you.

Can Eating Microgreens Every Day Give You Food Poisoning?

Eating microgreens every day will not give you food poisoning as long as you prepare them properly. If you buy your microgreens at the grocery store you will need to wash them thoroughly with clean water before you eat them. 

The CDC warns against eating unwashed fresh produce, especially if you consume it every day and you do not grow it yourself. 

Washing your microgreens before you eat them will greatly reduce your chance of getting a foodborne illness, like salmonella or E. coli, from pesticides or other cross-contaminations that can come in contact with your food.  

Should You Eat Microgreens Every Day?

Several reports from the CDC and USDA suggest that adults don’t get enough vitamins and nutrients from fruits and vegetables. 

If you are not hitting your daily nutrition goals and you have not started incorporating microgreens into your everyday meals, you definitely should consider starting.

According to researcher Qin Wang Ph.D., who is an assistant professor at the University of Maryland, microgreens have between 5 and 40 times the amount of vitamins and nutrients than some other leafy vegetables like cabbage or lettuce.

Topping off your daily meals with a garnish of microgreens can elevate your meals and help you meet your nutrition goals. 

What Are the Health Benefits of Eating Microgreens Every Day?

Eating at least one meal with an added garnish of microgreens every day has a plethora of health benefits.

With rich amounts of fiber, vitamins, and nutrients packed in every stem, eating a daily dose of microgreens can boost your energy, heighten your metabolism, and allow you to eat fewer calories and still reach your daily health goals.

A report issued by the CDC stated that about 9 in 10 adults do not reach their daily vitamin goals, so adding microgreens to your diet can help you get more vitamins like vitamins K, C, and A. 

You can also increase your iron, potassium, zinc, and calcium just by garnishing your daily meals with microgreens. 

So people who suffer from chronic anemia would do well to sprinkle their dishes with a few fresh microgreens to help naturally build up iron stores in their bodies.

Can Eating Microgreens Every Day Prevent Illness?

Microgreens are packed full of essential vitamins and nutrients that work together to prevent chronic diseases, without added salt, sugar, or extra calories. 

Getting a daily dose of polyphenols, which is a strong antioxidant, through microgreens can help you prevent health conditions like type 2 diabetes, heart disease, and even some cancers like prostate cancer or cancers of the digestive tract.

Adding microgreens to your daily diet can also help you to strengthen your immune system, which can protect you from sickness during flu season.

If you suffer from inflammation, increasing your daily intake of microgreens can help to reduce your flare-ups.

How Many Servings of Microgreens Can You Have Per Day?

According to the guidelines of the United States Department of Agriculture, or USDA, a fully grown adult can consume 5 to 13 servings of fruits and vegetables in their daily diet depending on their size, age, and active lifestyle. 

If you wanted to replace all of your fruits and vegetables in your diet with Microgreens, you could certainly do that.

A serving of microgreens is about ¾ ounces or 25-grams, so eating only microgreens as a full replacement for your normal fruits and vegetables would be a daunting task and is not recommended. 

Can You Consume Too Many Daily Microgreens?

It is always possible to consume too much of something if you are dedicated enough and microgreens are no different. 

Although it can be done, eating too many microgreens in your daily diet would be difficult. 

Following the Recommended Dietary Allowance (RDA) table for the acceptable daily amount of vitamins and nutrients your body needs, you would have to consume over 20 pounds of microgreens per day for about a week to get to the maximum level of vitamins it would take to cause any type of threat to your life. 

More likely, it is possible to continuously exceed your daily vitamin goals if you increase your daily diet of microgreens while taking supplements or getting a good source of vitamins elsewhere. 

Although getting more vitamins than your body needs may seem like a healthy way to live, too many vitamins can overload your body’s system, making it work harder than it needs to process an overabundance of nutrients.

What Happens If You Eat Too Many Microgreens in your Daily Diet?

If you do manage to eat too many microgreens, your will most likely feel nauseous coupled with vomiting and diarrhea as your body works to expel the excess vitamins.

It may be best to consult a doctor if you have thyroid issues because the thiocyanates in microgreens can prevent the absorption of iodine if consumed in large amounts. 

Likewise, too much vitamin A can make bones weaker, so if you have brittle or weak bones, it is a good idea to be careful about overeating microgreens. 

How Can You Increase Your Daily Intake of Microgreens?

Eating microgreens every day is a great way to get more nutrients in an otherwise poor diet, but knowing how to incorporate more microgreens into your daily meals can present another problem. 

Microgreens come in a variety of tastes, colors, and textures, you can try adding microgreens to your pasta sauces, sandwiches, pizzas, burgers, or marinades. 

The easiest way to add a healthy dose of microgreens to your diet is to put it in a salad. 

A microgreen salad can be a meal power pack with superfoods that can keep your calories, sodium, and sugar intake low while boosting and supporting a nutrient-rich diet that will make and keep you healthy.