Some people call them a SUPERFOOD
What are Microgreens?
Microgreens are the delicate shoots of vegetables and herbs that are harvested soon after their initial leaves sprout. These small greens, bigger, than sprouts but smaller than grown plants usually measure between 1 to 3 inches in height. What makes them special is their range of colors, textures and intense flavors which can vary from mild to peppery or even slightly bitter.
These mini versions beautifully capture the essence of the plant adding bursts of taste. Widely embraced in the world microgreens are used as garnishes and flavor enhancers in various dishes like salads, sandwiches and soups. Apart from their appeal in cooking they’re highly regarded for their content as well. In fact they often contain concentrations of vitamins, minerals and antioxidants compared to grown plants. Making them a nutritious and flavorful addition, to any meal.
LITTLE BUT POWERFUL
Health Benefits of Microgreens
Studies have shown that microgreens can pack a powerful nutritional punch compared to their mature versions. These little greens can contain significantly higher levels of essential nutrients, such as vitamins and antioxidants, often exceeding the concentrations found in fully grown vegetables by up to 40 times. Incorporating microgreens into your meals not only introduces richer flavors but also offers a substantial boost of nutrients that can contribute to a healthier diet.
Nutrient-Rich Goodness
Despite their small size, they're jam-packed with vitamins (like C, E, and K), minerals (potassium, iron, and zinc), and antioxidants, often in higher concentrations than their full-grown counterparts.
Heart-Friendly Support
These little greens might be heart heroes! Some studies suggest they could help lower cholesterol levels and promote heart health due to their impressive antioxidant content.
Happy Tummies
With their fiber content, microgreens could be buddies to your gut, supporting digestion and potentially reducing digestive problems.
Immunity Boosters
Packed with vitamins and antioxidants, they act like a superhero team for your immune system, helping to fend off illnesses.
Potential Cancer Fighters
Research hints that certain microgreens contain compounds (sulforaphane) that may combat certain cancer cells, offering a potential protective effect.
Blood Sugar Helpers
Some types, like broccoli and fenugreek microgreens, may help regulate blood sugar levels, which could be super beneficial for folks managing diabetes.
Adding these tiny, flavorful greens to your meals can be an awesome way to get a nutritional punch and possibly support your overall health.
A Tiny Powerhouse for Your Plate
What are Sprouts?
Sprouts are young, tender shoots that grow from the seeds of various plants, such as beans, grains, and vegetables. Common types of sprouts include alfalfa, mung bean, lentil, and broccoli sprouts. They are typically harvested just a few days after germination when the seed first begins to grow into a new plant.
Sprouts are popular for their high nutritional value and are rich in vitamins, minerals, and antioxidants. They are often eaten raw in salads or sandwiches, but they can also be lightly cooked or added to dishes like stir-fries.
Because sprouts are grown in moist conditions, they can sometimes be prone to bacterial contamination, so it’s important to handle and store them properly.
Small Sprouts, Big Nutrition
Health Benefits of Sprouts
Studies have shown that microgreens can pack a powerful nutritional punch compared to their mature versions. These little greens can contain significantly higher levels of essential nutrients, such as vitamins and antioxidants, often exceeding the concentrations found in fully grown vegetables by up to 40 times. Incorporating microgreens into your meals not only introduces richer flavors but also offers a substantial boost of nutrients that can contribute to a healthier diet.
Rich in Nutrients
Sprouts are packed with essential vitamins (like Vitamin C and K), minerals, and antioxidants that boost overall health.
Aid Digestion
The sprouting process increases the fiber content, helping to improve digestion and promote a healthy gut.
Boost Immune System
With their high levels of antioxidants, sprouts help strengthen the immune system and protect against illness.
Support Weight Loss
Low in calories but high in fiber, sprouts can help you feel fuller for longer, aiding in weight management.
Improve Heart Health
Sprouts are a good source of omega-3 fatty acids, which can reduce inflammation and support heart health.
Promote Healthy Skin
The antioxidants and vitamins in sprouts help protect the skin from oxidative stress, keeping it healthy and youthful.
Sprouts can be eaten raw in salads, steamed in stir-fries, or blended into smoothies, providing fiber, antioxidants, and essential vitamins for overall health!
Again.... LITTLE BUT POWERFUL
Discover the vitamin power packed in different microgreens!
| Microgreens | Vitamins & Minerals | Disease Prevention & Health Benefits |
|---|---|---|
| Alfalfa | Vitamin A, C, K, B-complex, Calcium, Magnesium, Iron | Digestion, heart health, immunity, bone strength, antioxidant |
| Broccoli | Vitamin A, C, K, Fiber, Antioxidants | Cancer prevention, fights inflammation, prevents chronic illnesses |
| Kale | Vitamins A, C, K, Calcium, Iron | Improves vision, boosts immunity, aids bone health, prevents issues |
| Radish | Vitamin A, B, C, E, K, Folate, Antioxidants | Helps heart, digestion; potentially prevents cardiovascular diseases |
| Cilantro | Vitamins A, C, K, Potassium, Manganese | Helps detox, reduces anxiety, prevents microbial infections |
| Spinach | Vitamins A, C, K, Iron, Calcium | Backs bone health, aids clotting, prevents anemia, osteoporosis |
| Basil | Vitamins A, K, C, Antioxidants | Helps liver, cuts inflammation, prevents chronic ailments |
| Arugula | Vitamins A, C, K, Calcium, Magnesium | Helps bones, boosts metabolism, prevents osteoporosis, heart issues |
| Mustard | Vitamins A, C, K, Calcium, Potassium | Eye health, digestion aid, potential heart benefits |
| Chard | Vitamins A, C, K, Magnesium, Potassium | Heart support, blood sugar aid, potential disease prevention |
| Beet | Vitamins A, C, K, Iron, Folate | Liver health, blood pressure aid, potential cardiovascular support |
| Pea Shoots | Vitamins A, C, K, Iron, Magnesium | Immunity boost, digestion aid, infection prevention, bone support |
| Sunflower | Vitamins E, B, Zinc, Selenium | Skin support, thyroid aid, potential immune and skin care |
| Watercress | Vitamins A, C, K, Calcium, Magnesium | Bone support, digestion aid, potential cancer, heart benefits |
| Red Cabbage | Vitamins A, C, K, Anthocyanins | Eye health, detox aid, potential heart, cancer prevention |
| Carrot | Vitamins A, C, K, Beta-carotene | Eye and skin support, potential vision, healthy skin |
| Celery | Vitamins A, C, K, Calcium, Magnesium | Helps digestion, blood pressure regulation, potential disease prevention |
| Parsley | Vitamins A, C, K, Iron, Folate | Bone health, digestion aid, potential anemia prevention, immune boost |
| Lettuce | Vitamins A, C, K, Iron, Calcium | Bone health support, aids blood clotting |
| Wheatgrass | Vitamins A, C, E, Fiber, Iron, Calcium, Magnesium | Help in detoxifying the body and eliminating toxins. |
Good to know
Vitamin from A to Z
| FUNCTION | FOODS | |
|---|---|---|
| Vitamin A | Supports vision and immune system | Carrots, sweet potatoes, spinach |
| Vitamin B1 | Aids in energy production and nerve function | Whole grains, nuts, pork |
| Vitamin B2 | Supports energy production and red blood cells | Dairy, leafy greens, eggs |
| Vitamin B3 | Helps with metabolism and skin health | Meats, fish, nuts, mushrooms |
| Vitamin B5 | Assists in hormone production and metabolism | Avocado, poultry, lentils |
| Vitamin B6 | Aids metabolism and brain function | Chickpeas, bananas, poultry |
| Vitamin B7 | Supports metabolism and hair/skin health | Eggs, nuts, sweet potatoes |
| Vitamin B9 | Aids in cell division and DNA formation | Lentils, beans, leafy greens |
| Vitamin B12 | Supports nerve function and DNA | Meats, fish, dairy, fortified foods |
| Vitamin C | Boosts immunity and collagen | Citrus fruits, bell peppers, broccoli |
| Vitamin D | Aids in bone health and mood regulation | Sunlight, fortified milk, fatty fish |
| Vitamin E | Acts as an antioxidant | Nuts, seeds, spinach, avocado |
| Vitamin K | Supports blood clotting and bone health | Leafy greens, broccoli, Brussels sprouts |
Cancer fighting
What is Sulforaphane
Sulforaphane is a potent compound found in cruciferous vegetables like broccoli, brussels sprouts, and cauliflower. It’s known for its strong antioxidant and anti-inflammatory benefits, supporting the body’s natural detox processes and helping to protect against cancer by inhibiting harmful cell growth and promoting healthy cell function.
To get the most sulforaphane, include foods like Broccoli Microgreens, raw or lightly steamed broccoli, brussels sprouts, cabbage, cauliflower, kale, and mustard greens in your diet. These vegetables are most effective when eaten raw or lightly cooked, as this helps preserve their beneficial sulforaphane content.