MICROGREENS AND NUTRITION
Microgreens are an amazing way to introduce some incredible nutrients into your diet. We often get asked specifics about microgreen nutrition and thought we'd ask an expert to help us provide some quality nutritional information to share with you.
Meet Nora Egan, Functional Medicine Registered Dietitian with a focus on whole-person well-being! Nora is a local expert on the subject of nutrition and is a highly recommended women's health coach serving the 19th Ward in Chicago. Follow Nora on Instagram @NourishWNora for nutrition tips, insights and more!
Nora Egan is a Functional Medicine Registered Dietitian serving Chicago's 19th Ward. @NourishWNora
So, what does Nora say about microgreens and nutrition?
Health Benefits
- Arugula – This peppery green is bursting with vitamins A, C, and K, great for skin health, immune support, and strong bones. It also contains minerals like calcium and potassium, which help keep your heart and muscles working properly.
- Broccoli – Broccoli microgreens are one of the best sources of sulforaphane, a powerful antioxidant that helps with detox, inflammation, and even hormone balance. Plus, they're rich in vitamins C, E, and K for immune and bone health.
- Cantaloupe – A sweet surprise! Cantaloupe microgreens provide vitamin A and C, supporting glowing skin, a strong immune system, and eye health. They also have potassium, which keeps your muscles and nerves happy.
- Radish – Spicy and crunchy, radish microgreens are packed with vitamins A, C, E, and K, along with minerals like calcium, magnesium, iron, and zinc. They’re great for circulation, immunity, and digestion.
- Wasabi Mustard – Want a little kick? Wasabi mustard greens are rich in vitamins A, B, and C, along with compounds that may help fight inflammation and support metabolism.
- Speckled Pea (Pea Shoots) – Pea shoots are a fiber-rich powerhouse, loaded with vitamins A, C, and folate. They support gut health, immune function, and energy levels.
Why is it important to include microgreens in our diet on a consistent basis?
Think of the food you eat as the fuel for your body—just like a car needs the right gas to run smoothly, your body needs nutrients every day to do everything it’s designed to do: digest food, fight off illness, repair cells, balance hormones, and keep you energized. Eating microgreens consistently (not just once in a while!) helps provide:
- Steady energy—Nutrients help your body create and use energy efficiently.
- Stronger immunity—A daily boost of vitamins like C and zinc helps fight off illness.
- Better digestion—Fiber feeds the good gut bacteria that keep digestion smooth.
- Lower inflammation—Antioxidants protect against stress and damage.
- Balanced hormones & detox support—Compounds like sulforaphane help your body clear out toxins.
- Healthy skin, bones & heart—Packed with essential vitamins and minerals.
Your gut thrives when you eat a diverse range of foods, and different microgreens provide different nutrients and types of fiber to feed your gut bacteria. Rotating types of microgreens keeps your microbiome balanced, supports digestion, and keeps your meals exciting. Next time, try a new microgreen or mix a few together—your gut will thank you!
How Much Should You Eat?
The limit does not exist! There’s no set rule, but adding 1-2 handfuls a day is a great start! Toss them into salads, sandwiches, eggs, smoothies, bowls, or stir-fries for an easy nutrient boost. The more the merrier!
What Changes Might You Notice?
When you consistently eat microgreens, you might start to feel:
- More energized – Thanks to better nutrient absorption
- Less bloated – Hello, digestion support!
- Stronger immunity – A daily dose of vitamins and minerals
- Clearer skin – Thanks to anti-inflammatory nutrients
- Better recovery after workouts – Thanks to minerals like magnesium and potassium
Microgreens are the easiest (tiniest + tastiest!) way to sneak in extra nutrition. Try adding them to your meals and see how you feel!
ABOUT NORA
Nora Egan is a functional dietitian, meaning she focuses on finding the root cause of health issues rather than just addressing symptoms. She looks at the body as a whole—digestion, hormones, energy levels, and more—to create a nutrition plan that truly supports your well-being.
Nora specializes in gut health and believes that feeling good starts from the inside out. Her approach is all about fueling your body in a way that brings energy, ease, and balance to your daily life—so you can show up as your best self.
Beyond gut health, she helps people create sustainable habits and systems for a lifetime of health. No more fad diets or quick fixes—just real, nourishing food and simple strategies that fit into your life.
She’s passionate about making nutrition approachable and enjoyable, helping people rediscover the joy in food while giving their bodies the nutrients they need to thrive.
Connect with Nora:
🌱 Website: nourishwnora.com
🌱 Instagram: @nourishwnora
🌱 Email: norapegan@gmail.com