Microgreens pack a nutritional punch, with their specific nutrient profile varying by plant species. Generally, they’re an excellent source of vitamins like C, E, K, and A, as well as important minerals such as calcium, magnesium, and iron. Many varieties also contain powerful plant compounds like polyphenols and carotenoids, known for their antioxidant and anti-inflammatory benefits. (From Urban Microgreens)
For anyone wanting to increase their nutrient intake without needing to eat a large volume of vegetables, microgreens are a fantastic, flavorful option to add to your meals.
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Growing Microgreens Series
What Makes Microgreens Nutritional Powerhouses?
Nutrient Density
Studies have regularly shown that microgreens have up to 40x (species-dependent) more vitamins and antioxidants than their mature counterparts.
Packed with Vitamins, Minerals, And Phytochemicals
Microgreens are veritable stockyards of many important vitamins and minerals: potassium, iron, zinc, magnesium and copper.
High Protein Content in Certain Varieties
Pea shoots and sunflower microgreens offer an additional benefit: protein.
Specific Health Benefits of Microgreens
Boosting Immunity
Antioxidants like Vitamin C strengthen the immune system and help fight inflammation.
Improving Heart Health
Microgreens like broccoli are high in sulforaphane, known to reduce cholesterol and support cardiovascular health.
Supporting Digestive Health
The fiber content aids digestion and promotes gut health.
Helping with Weight Management
Low-calorie, nutrient-dense foods help curb hunger while providing essential nutrients and fiber.
Enhancing Skin and Hair Health
Vitamins E and C promote collagen production and skin repair.
Popular Microgreens and Their Specific Benefits
| Broccoli | High in sulforaphane for detoxification and cancer prevention |
| Radish | Supports digestion and has anti-inflammatory properties |
| Sunflower | Rich in protein and healthy fats |
| Pea Shoots | Excellent source of Vitamin C and folate for energy and immunity |
| Cilantro | Helps detoxify heavy metals and supports digestion |
How to Incorporate Microgreens into Your Diet
With the exception of a Fluffer Nutter or a PB&J, every sandwich you make should have a generous portion of microgreens laden within! BLT, Ruben, Club, Spam, Tuna salad, falafel; any meat sandwich goes great with microgreens! Same goes with wraps!
With my daily spinach salad, I love having the nutty flavor of a handful of fresh microgreen sprouts.
I myself love making green cold press juice. My favorite vegetables are carrots, kale, cucumber, parsley, celery, and juice of one lemon. While it might take an awful lot of microgreens or sprouts to get an appreciable yield, the flavor they provide is unmatched.
Microgreens and sprouts also make the best garnishes. They pair very well with almost all meats and fish.
Are Microgreens for Everyone?
Alas, just as with any fresh food, there are some caveats about consuming microgreens.
Allergies
Certain microgreens can trigger allergic reactions in some people.
Plants in the nightshade family (tomatoes, eggplants, potatoes) are unsuitable for microgreen consumption.
Mustard and radish are members of the brassica family, which also includes broccoli and kale. Coriander is a known allergen to some people, and just as the cilantro plant causes distress, so will its microgreens. Peas and lentils are legumes, and could cause a reaction to those who are sensitive to legumes and/or peanuts. And, while rare, sunflowers can cause a negative health reaction for some.
There is hope! Some microgreens can be used even by people with food allergies:
Amaranth Microgreens naturally gluten-free and can be a great alternative for individuals with wheat allergies or coeliac disease. Beet Microgreens are rich in antioxidants and vitamins but are generally considered low-risk in terms of allergies. Mizuna Microgreens, a type of Japanese mustard green, is another option for individuals looking to explore different flavors and textures in their diet.
The rule of thumb is, if the mature vegetable is troubling, assume that its microgreens will be also. This article provides a lot more details regarding possible reactions with microgreens.
Food Safety
“When growing microgreens at home, pay special attention to the quality of the seeds and soil you use. Your most problematic issues will be mold, mildew, and fungi.” MicrogreensWorld.com
Microgreens and sprouts are susceptible to bacteria. Accordingly, hygienic handling is a top concern. Store your harvested microgreens in the refrigerator, preferably in a low-moisture container environment. Sealing plastic bags can be used, but include a paper towel inside to wick moisture.
It is important to wash / rinse your microgreens before eating. Take heart in knowing that the greens you grow are quite possibly the cleanest things you’ll eat. You’ve seen where they come from and you are in full control of how clean your kitchen is.
Sanitize the containers you grow your microgreens in after every harvest. Use new soil for each growth. While growing, microgreens and sprouts benefit from air circulation.
Why Grow Your Own Microgreens for Maximum Benefits?
Freshness ensures peak nutrient levels. Imagine just snipping off a group of greens or sprouts seconds before you add it to your family’s salad or sandwich.
Control over growing conditions for organic, pesticide-free greens. You are in complete control of the growing environment!
You can grow whatever variety you wish, and whatever flavor profile you wish. Conversely, the selection at grocery stores is typically scant.
Growing your own is cost-effective compared to store-bought microgreens (even if they’re available there.) You can grow a few pounds for the cost of one store-bought small container of greens or sprouts.
To Wrap It Up
No other vegetable, no other food, can give you the benefits that microgreens can. Couple this with the maximum nutritional capacity that home-grown greens can provide, you can have a superfood on your kitchen counter. And, they’re available in a rainbow of flavors.
Ready to get started? Check out our guide to growing your own microgreens and enjoy the health benefits year-round!
