You may have seen them in your local grocery store or farmers’ market, but what are microgreens? Microgreens are immature greens that are about 1-3 inches tall and are usually grown from leafy vegetables and herbs. They pack a nutritional punch and can add flavor and visual appeal to any dish. Read on to learn more about the benefits of microgreens.
Some of the Most Common Microgreens
When the seeds of fruits and vegetables develop tiny roots and their first true leaves start to show they are considered microgreens. They are in between the growth stages of sprouts and baby greens. Microgreens are typically harvested within two to three weeks after they have been planted in the soil. Any herb or vegetable can be grown to become microgreens, but the most popular ones are cilantro, arugula, radish, basil, beets, broccoli, and kale.
Nutritional Benefits of Microgreens
One of the most appealing things about microgreens is that they are nutritional powerhouses. A single ounce of radish microgreens, for example, contains as much vitamin C as six oranges. They are also high in vitamins A, E, and K as well as magnesium, potassium, and calcium. In fact, microgreens generally contain higher levels of vitamins and minerals than their mature counterparts.
In addition to being a good source of vitamins and minerals, microgreens also contain phytochemicals—compounds that have been linked to health benefits like reducing inflammation, boosting immunity, and preventing chronic diseases. Some of the most common phytochemicals found in microgreens include carotenoids, flavonoids, glucosinolates, and indoles.
Microgreens are packed full of minerals, antioxidants, and other nutrients such as:
- Vitamin C – Vitamin C is a powerful antioxidant that helps prevent damage done to cells by free radicals. Go for red cabbage microgreens to get the highest vitamin C.
- Vitamin E – Daikon radish microgreens contain the highest amount of Vitamin E. Vitamin E is an antioxidant that helps slow down the aging process of cells and prevents free radicals from causing any damage to cells.
- Vitamin K – Another vitamin heavily found in microgreens is Vitamin K. Vitamin k is responsible for bone and blood health. It is responsible for blood clotting or coagulating.
- Phytonutrients – Although not essential for life phytonutrients are great for the body because of their anti-inflammatory properties. Phytonutrients are compounds that help protect and increase the longevity of the plant.
- Beta-Carotene – Beta-Carotene is commonly found in carrots and has since been discovered in microgreens according to a study done at the University of Maryland. Beta-carotene is a pigment that is converted into an antioxidant called vitamin A. Vitamin A helps maintain the health of the skin, eyes, and vision.
- Enzymes – Microgreens are rich in enzymes that help break down food and aids in digestion.
Health Benefits of Microgreens
Because they are so nutrient-dense, it’s not surprising that microgreens have been linked to a variety of health benefits. Studies have shown that consuming microgreens can help improve heart health, reduce inflammation, promote healthy skin and hair growth, boost cognitive function, and support a healthy immune system.
Not only are microgreens good for you, but they’re also good for the planet. They can be grown year-round—even in small spaces—and don’t require extensive use of water or other resources. So next time you’re looking for a way to add some extra nutrients to your diet, reach for some microgreens. Your body—and the planet—will thank you!
How to Add Microgreens to Your Diet
Microgreens are extremely versatile and can be added to just about any dish—sweet or savory. They make a great addition to salads, sandwiches, soups, omelets, and wraps. You can also use them as a garnish or topping on main dishes like pasta, chicken, fish, or rice.
Another great way to incorporate microgreens into your diet is by juicing them. Microgreen juice is a convenient way to get a nutrient-rich drink on the go. Simply add your favorite microgreens to a blender with some water and fruit or vegetable juice and blend until smooth.
No matter how you choose to eat them, make sure to wash microgreens thoroughly before consuming to remove any dirt or debris. And if you’re buying them from a store or farmers market, be sure to check the expiration date so you know they’re fresh.
How to Store Microgreens
Once you’ve washed your microgreens, pat them dry with a paper towel or clean dishcloth. Then, place them in a storage container lined with a paper towel or piece of cloth. Be sure to keep the container open so the greens can breathe. You can store microgreens in the fridge for up to two weeks, but of course, they’re best when eaten fresh.
Unlike other vegetables, microgreens don’t need to be cooked before eating. Simply wash them and add them to your dish of choice. If you’re adding them to a hot dish, like soup or pasta, wait until the dish is finished cooking before stirring in the microgreens. This will help preserve their nutrients and flavor.
Conclusion
We hope this has given you a better understanding of what microgreens are and why they’re so good for you. Be sure to stop by your local grocery store or farmers market to pick up some microgreens the next time you’re looking for a nutritious addition to your meal!
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