Microgreens are packed with vitamins and minerals, potentially offering concentrated nutrients like Vitamin C and antioxidants; learn how to add these tiny veggies to your diet.
Okay, so I was just scrolling through my feed and saw something about these “microgreens.” I mean, we’ve all seen them garnishing fancy dishes, but are they really worth the hype? Apparently, they’re not just pretty faces, so we’re gonna check them out a little more.
- Benefits of Microgreens
- Studies Confirming the Benefits of Microgreens
- How to Maximize the Benefits of Microgreens
- Risks and Warnings Regarding Microgreens
Benefits of Microgreens
Let’s jump right in. The benefits of microgreens? Well, here’s the deal:
1. Boosting the Body With a High Percentage of Vitamin C
Microgreens are like, a super concentrated source of Vitamin C, more so than their mature counterparts. Like, a serving of microgreens can pack a serious Vitamin C punch. I read that 100 grams of microgreens can contain around 20 milligrams of Vitamin C. And that’s a pretty impressive amount, often surpassing what you’d find in, say, a tomato.
Now, if you’re looking for the absolute BEST microgreens for Vitamin C, red cabbage microgreens are where it’s at. They can contain, get this, around 147 milligrams of Vitamin C per 100 grams. That’s like, 245% of your recommended daily intake!
That said, even the “lower” end of the spectrum still delivers. Red Garnet Amaranth comes in around 57 mg of Vitamin C.
2. Reducing the Likelihood of the Body Being Affected by Some Diseases
Microgreens, owing to their richness in Beta-Carotene, may play a role in reducing your risk of getting sick, especially:
- Certain types of cancer.
- Eye diseases.
While carrots might be a more well-known source of beta-carotene, tons of microgreens are rich in this compound.
Microgreens also contain other helpful nutrients, including carotenoids like Lutein and Zeaxanthin, all of which are seriously important for keeping your body healthy, protecting it from disease.
3. Boosting the Body With Vitamin E
Basil microgreens, grown indoors, are super high in Vitamin E. It’s crazy to think, isn’t it? That something so small could pack such a wallop?
100 grams of microgreens can contain like 7.8 to 126.8 milligrams of Vitamin E. Green pea microgreens can be among the highest numbers reported. So, there’s that.
For comparison, the daily recommended intake of Vitamin E for adults is about 15 milligrams. So, even a small handful of pea shoots might meet your daily needs.
4. Boosting the Body With Vitamin K
Microgreens, like basil, are also excellent sources of Vitamin K when they’re exposed to light. This vitamin is essential; it plays a BIG role in helping blood clot the right way, and reducing your risk of bleeding problems.
And that’s not all—Vitamin K also plays a very important role in bone health.
Studies Confirming the Benefits of Microgreens
Microgreens offer nutritional benefits exceeding those found in fully-grown plants, and that’s just a start! This has spurred more and more research, including the studies listed below:
1. A Study Specific to Kale
In one study, it was found that kale microgreens harvested just seven days after the seed sprouts contained higher concentrations of antioxidants and nutrients than mature kale. I mean, this highlights just how much goodness is crammed into those tiny leaves.
2. A Study Conducted on 25 Types of Vegetables
Researchers at the University of Maryland did a study on like, 25 different kinds of microgreens commonly sold in stores and farmers’ markets. What they found was that the tiny leaves that appear at the very beginning of the plant are generally richer in nutritional value, often more so than the full-grown version.
That’s not all—certain microgreens can be up to forty times more nutritious than their more developed, fully-grown counterparts. It really makes you rethink what you consider “healthy,” doesn’t it?
How to Maximize the Benefits of Microgreens
To get the most out of microgreens, you should:
- Eat ’em raw as soon as you harvest them. ‘Cause like, microgreens, are kind of delicate and they taste best right after you pick ‘em, bursting with all that fresh goodness, right?
- Grow ’em yourself, at home, to have a constant supply.
- Use them in different salads. Seriously, salads aren’t a chore when you have these. They’re packed with good stuff, without all the extra calories!
- Throw a handful into smoothies when you’re whipping some up.
- Use ’em to garnish your dishes.
- Put ‘em on stuff you already love, like pizza or sandwiches, maybe adding a little kick or just throwing them on there after it’s done to avoid overcooking.
Oh, and this is something I just thought of: Did you know that some microgreens can actually help boost your mood? It’s true! Studies have shown that certain varieties, like sunflower sprouts, contain compounds that can promote relaxation and reduce stress. It’s like a little dose of sunshine in every bite! I’ve been experimenting with adding them to my morning smoothie, and I swear, I feel a noticeable difference in my energy levels throughout the day.
Risks and Warnings Regarding Microgreens
The American government, around when there were some concerns regarding the safety of sprouts grown in water and the risk of E. coli, issued guidelines, it’s true. But microgreens don’t really pose that risk, and are way less likely to cause infection because they’re grown in soil, not water. And the parts you’re eating are:
- The stems.
- The leaves, not the roots.
- The seeds.
Key takeaways
- Microgreens are nutrient powerhouses, offering concentrated doses of vitamins, minerals, and antioxidants.
- Incorporating microgreens into your diet can be a delicious and easy way to boost your overall health.
FAQ, Myth & Facts
Are microgreens just baby salad greens?
Not exactly! They’re harvested much earlier, focusing on the cotyledon leaves, which gives them a more intense flavor and nutrient profile compared to baby salad greens.
Are microgreens safe to eat?
Generally, yes! But, it’s always a good idea to buy from reputable sources or grow your own to ensure they’re free from contaminants.
Can I grow microgreens indoors?
Absolutely! In fact, that’s the best way to ensure a consistent supply and avoid pesticides. All you need is a tray, some soil, seeds, and a sunny spot.
“I started growing my own microgreens a few months ago, and I’m amazed at how much flavor they add to my meals. It’s like a little garden-to-table experience right in my kitchen!”
“I was skeptical about microgreens at first, but after reading about all the health benefits, I decided to give them a try. Now, I add them to everything, from salads to sandwiches!”
“As a nutritionist, I’m always looking for ways to help my clients boost their nutrient intake. Microgreens are a fantastic addition to any diet, providing a concentrated source of vitamins and minerals in a small package.”
So, there you have it! Microgreens: tiny, but mighty. From salads to smoothies, there are tons of simple ways to weave these little guys into your everyday routine. And, honestly, after looking into it? I’m kind of thinking of starting my own little microgreen garden on my windowsill. Who’s with me?
