Microgreens and pregnancy III
III. Safety and recommendations for consuming microgreens during pregnancy
Hi everyone, we’re back again! Today, we continue with this section we’ve been exploring over the past few days: the benefits of including microgreens during pregnancy. In this article, we’ll talk about safety and recommendations when consuming them.
Let’s get started!
Are they really safe?
One of the most common questions about consuming microgreens during pregnancy is whether they are truly safe. Well, unlike traditional sprouts, microgreens are grown in a less humid environment and are harvested above the root, which considerably reduces the risk of bacterial contamination. Thanks to this, they can be considered a safer option for pregnant women, as long as they are properly grown, handled, and stored.
Experts agree that the key lies in maintaining good hygiene from cultivation to consumption. It is recommended to wash microgreens carefully before eating them, use seeds from trusted suppliers, and store them in ventilated containers in the refrigerator for a maximum of five days.1
Although both sprouts and microgreens come from seeds, sprouts grow in very humid environments and are consumed whole, including the root, which increases the risk of bacteria such as E. coli or Listeria. In contrast, microgreens grow with less humidity and, as we know, only their young stems and leaves are consumed, which significantly improves their food safety.
Still, it is important to follow some basic safety recommendations
• Choose reliable sources: prioritize producers or brands that follow good hygiene practices, use non modified seeds, and have quality control measures in place.
• Wash before eating: even if they were carefully grown, it’s essential to rinse them thoroughly with clean water before consumption.
• Lightly cook if in doubt: you can add them at the end of cooking (in soups, stir fries, or omelets) to eliminate possible bacteria without losing most of their nutrients.
• Store properly: keep them in ventilated containers in the refrigerator and consume them within 3 to 5 days to maintain freshness and reduce risks.
• Choose mild varieties: if you have a sensitive digestive system, go for pea or sunflower microgreens.
• Control portions: one or two servings a day (about a handful) are enough to enjoy their benefits without overdoing it.
Additional recommendations
• There are no specific varieties of microgreens that are contraindicated for pregnant women; however, it’s recommended to alternate types and watch for individual reactions.
• Avoid excessive consumption: their high nutrient concentration makes large quantities unnecessary.
• Always consult your doctor or nutritionist before making major dietary changes, especially if you have gestational diabetes, anemia, or any other condition.
• If you’ve never tried them before, start with small amounts of mild varieties to assess your digestive tolerance.
• When in doubt about their origin or handling, lightly cook them (steamed or sautéed) for greater safety without losing their main benefits.
As you can see, with proper handling and hygiene, these small plants offer a nutritious, versatile, and safe option that contributes to the well being of both mother and baby.
That’s all for today!
If you’re reading this and are pregnant, we hope this article and the previous ones are useful to you. If you’re not, but know a family member or friend who is or who might be interested, don’t hesitate to share them.2.
See you next time!
Carlota
Sources
Greenu – Microgreens When Pregnant. Greenu. (2025, August 28). Microgreens When Pregnant. Retrieved from https://www.greenu.in/microgreens-when-pregnant/
Skye Mountain – Microgreens During Pregnancy: Nutrition, Safety, and Benefits. Skye Mountain. (2025, August 10). Microgreens During Pregnancy: Nutrition, Safety, and Benefits. Retrieved from https://www.skyemountain.co.uk/microgreens-during-pregnancy-nutrition-safety-benefits/
