Kitchen “Farm”acy: Nutritive Content of Microgreens
Who knew that you didn’t have to eat a head of lettuce to get your daily dose of greens?
Instead, replace it with a handful of nutritious microgreens. For about 4-8 times the nutrition and a fraction the size, microgreens provide an accessible and easy alternative to mature greens. Microgreens are more nutritious than their full grown counterpart because they are densely packed with nutrients and vitamins in their early stages of growth. As the microgreens grow, these nutrients are dispersed throughout the plant. Therefore, the best time to consume the plant is when they are in their early stages as a microgreen.
According to a recent study, potassium, calcium and magnesium are abundant in microgreens(1). Each of these nutrients play a vital role in maintaining one’s health. Specifically, potassium reduces blood pressure, which decreases chances of heart disease and stroke(2). Like potassium, calcium also reduces blood pressure, but also maintains strong bones(3). Having the required amount of magnesium each day is important because it regulates the functioning of muscles and nerves(3). In order to successfully incorporate these nutrients into your diet, you would have to eat bananas, spinach, milk, almonds and cashews. Considering that these varieties of food are difficult to incorporate into an everyday diet, it is much easier to eat microgreens as a garnish, or in soups and salads and be able to get the same benefit. Top your pasta with a sprinkle of microgreens--or fill your sandwich with a handful--to easily consume your required nutrients.
In addition to these nutrients, a USDA study found that Vitamin C, Vitamin E, Vitamin K and Vitamin A are key components of microgreens. These nutrients and vitamins are on average 5 times more abundant in microgreens than their mature plant. It is important to note that it is much more beneficial to consume Vitamin C and Vitamin E at the same time for effective absorption(4). Rather than finding different foods that contain these vitamins, you can consume both just by eating microgreens. This allows for one to effortlessly reach their required amount of vitamins.🌱
Citations
Xiao, Z., Codling, E., Luo, Y., Nou, X., Lester, G., & Wang, Q. (2016, April 22). Microgreens of Brassicaceae: Mineral composition and content of 30 varieties. Retrieved January 13, 2021, from https://www.sciencedirect.com/science/article/abs/pii/S0889157516300448
Raman, R. (2017, September 09). What Does Potassium Do for Your Body? A Detailed Review. Retrieved January 13, 2021, from https://www.healthline.com/nutrition/what-does-potassium-do#TOC_TITLE_HDR_9
Are you getting enough calcium? (2020, November 14). Retrieved January 13, 2021, from https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/calcium-supplements/art-20047097#:~:text=The%20benefits%20of%20calcium,diabetes%20and%20high%20blood%20pressure.
Magee, E. (n.d.). Food Synergy: Nutrients That Work Better Together. Retrieved January 13, 2021, from https://www.webmd.com/food-recipes/features/food-synergy-nutrients-that-work-better-together#1