Microgreens are known for their health benefits, being rich in vitamins, minerals, and phytochemicals. Microgreens are often regarded as a superfood due to their high nutrient concentration. Along with their high nutritional value, they stand out for their ability to be consumed raw and added to many different dishes.
What are Microgreens?
Microgreens are leaves that are harvested after the first true leaf has grown on the plant. They are between the sprout and baby green stages, and the time of harvest can range from as little as 7 days to as long as 27 days after germination.
At the time of harvest, a large amount of nutrients is stored in preparation for the plant to grow. This gives microgreens a higher concentration of those nutrients compared to the mature plant. Some microgreens have more concentrated flavors in addition to their concentration of nutrients.
The variety in flavors and use in dishes also contributes to their popularity. They may be used easily within a salad or sandwich, used as a garnish, or even juiced and blended.
For more information, see What are Microgreens
Microgreens are packed with nutrients!
Microgreens have been found to have a high concentration of nutrients. While the exact concentration and nutritional values depend on the plant, they have been found to have between four and forty times more nutrients than their mature counterparts, according to a study by the University of Maryland.
Microgreens as a whole have a diverse array of vitamins, minerals, and antioxidants, particularly with vitamins A, C, and K. Some, such as kale microgreens, contain these along with Vitamins B2, B6, B9, calcium, iron, and potassium.
Microgreens contain polyphenols
As shown in studies into the nutritional benefits of microgreens, microgreens are full of polyphenols, which are an antioxidant found abundantly in plants. Polyphenols are what give the plants strength to help them absorb and process sunlight. With microgreens being harvested as the plant is building up nutrients, they contain a high concentration of polyphenols.
In particular, broccoli microgreens and Daikon microgreens contain a high amount of polyphenols.
Microgreens and sulforaphane
Sulforaphane has benefits to polyphenols, and have also been show to help with digestion It is found in cruciferous vegetables like broccoli and kale, and are a part of why that family is considered so healthy.
Broccoli microgreens has been shown to contain a notably high concentration of it. Micro kale, micro cabbage, and micro turnip also contains sulforaphane.
Research into microgreens for managing type 2 diabetes
There have been two studies thus far that have shown the benefits of two different microgreens in type 2 diabetes.
A study published in the Journal of Food Biochemistry showed that broccoli microgreens can improve insulin resistance. This study was done on mice, which saw improvements in body weight and glucose levels after ingesting broccoli microgreens.
Another study published in the International Journal of Food Science + Technology showed that Fenugreek microgreens, a staple in Indian cooking, may improve glucose levels and be similarly beneficial for type 2 diabetes.
However, there is yet to be research on humans.
Microgreens are easy to include in your diet
A huge benefit of microgreens is that they're easy to slip in with existing meals. With their smaller sizes, they're great for picky eaters, but larger amounts can still satisfy those who love veggies. Microgreens may also be eaten as a heathy snack.
Salads, sandwiches, and wraps are some of the most popular ways to eat microgreens, but they can be added as garnishes to pizza or soups as well. They can even be blended or juiced.
A few examples of ways to cook with microgreens include:
