Microgreens are a type of plants that are young, edible seedlings of vegetables and herbs harvested at an early phase of growth, typically between a sprout and a baby green stage. They are much smaller than mature plants, usually measuring 1 to 3 inches in height, and are known for their intense flavours, vibrant colours, and high nutritional content. These aromatic greens are also called micro herbs or vegetable confetti, which add a unique flavour and splash of colour to a rich array of culinary delights.
Popular microgreens include varieties like arugula, radish, cilantro, sunflower, and kale. These greens are gaining huge popularity in recent years owing to their dense nutrient profile more than mature green leafy vegetables and this makes them an ideal addition to any meal regimen.
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Read this article to learn more about their nutritional value, health benefits and how to grow them at home.
Nutritional Value
Microgreens are bestowed with an impressive nutrient content and most varieties are rich in potassium, iron, zinc, magnesium and copper. They are a storehouse of beneficial plant bioactive compounds like antioxidants and polyphenols. Several pieces of evidence reveal that these greens contain a more concentrated form of nutrients than mature greens. Studies show that they can contain 4 to 40 times more nutrients than their mature counterparts. They are particularly rich in vitamins C, E, and K, as well as beta-carotene and antioxidants.
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Health Benefits of Microgreens
Prevents Heart disease:
Microgreens are an abundant source of polyphenols, a potent antioxidant that is associated with a lower risk of cardiovascular diseases. A few studies have shown that microgreens are beneficial in reducing triglycerides and bad LDL cholesterol levels in the system. Apart from this, antioxidants in microgreens ease inflammation and maintain lipid profile, thus optimising cardiac health.
Alzheimer’s Disease:
Antioxidant-rich foods including those containing ample amounts of polyphenols are known to lower the risk of neurodegenerative diseases like Alzheimer's disease. Adding microgreens to your diet regimen supports in improving cognitive function and easing symptoms of Alzheimer's.
Regulates Diabetes:
Microgreens are beneficial in improving insulin resistance and avert blood sugar spikes. They work to enhance cellular sugar uptake, which prevents sugar from entering cells and controls diabetes mellitus.
Supports Digestion:
Some microgreens, like radish and broccoli, are good sources of dietary fiber, which can promote healthy digestion and support gut health.
Boosts Immunity:
The goodness of vitamins and minerals in microgreens, especially vitamin C, help strengthen the immune system and keep infections at bay.
Uses of Microgreens
Microgreens add texture and a burst of flavour to salads, sandwiches, and wraps. Their colourful appearance also makes them a great garnish.
Adding microgreens like kale or spinach to smoothies boosts the nutritional value while maintaining a fresh flavour.
Microgreens can be used as a topping for soups or fold them into omelettes for extra nutrition and flavour.
Some microgreens, like basil or cilantro, can be blended into sauces or pestos, offering a fresh and intense flavour.
How to Grow Microgreens at Home
Growing microgreens is an easy and simple process that requires minimal space and effort. Here’s a step-by-step guide:
Select microgreen seeds from your favourite vegetables or herbs. You can try varieties like broccoli, arugula, cilantro, mustard greens, or radish.
You can use potting soil, coconut coir, or other soilless mediums. Spread the growing medium evenly in a shallow tray or container.
Sprinkle the seeds evenly across the growing medium and lightly press them down. Cover them with a thin layer of soil or simply mist them with water.
Water the seeds mildly using a spray bottle to keep the soil moist and secure. Cover the tray with a lid or another tray to create a dark environment, which encourages germination.
After 3-5 days, when the seeds have sprouted, remove the cover and place the tray in a sunny spot or under grow lights. It is important to maintain the soil moist by misting regularly.
Microgreens are usually ready for harvest 7-14 days after planting, once the first true leaves develop. With help of a scissor gently cut the greens just above the soil line.
Rinse the harvested microgreens and add them to your meals for a fresh, nutrient-packed boost!
By growing your microgreens, you’ll have a sustainable, year-round source of fresh greens, even in limited space.
Is Eating Microgreens Safe?
Eating microgreens is well-tolerated and safe for most healthy people. However, there is a risk of food poisoning, but the possibility of bacterial growth is slimmer in microgreens than in sprouts.
Moreover, these greens need a slightly less warm and humid climate than sprouts need, and only the leaf and stem, rather than root and seed are consumed. If you are planning to grow microgreens at home, it’s essential to buy seeds from trusted sources and choose growing mediums that are free of contamination with harmful pathogens like Salmonella and E. coli bacteria.
(This article is reviewed by Kalyani Krishna, Chief Content Editor)
Author Profile:
M Sowmya Binu:
With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specializing in tailoring personalized diet plans, she underscores the significance of a balanced approach to health, emphasizing the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing a wide array of topics including food, nutrition, supplements, and overall health.
References:
Microgreens—A Comprehensive Review of Bioactive Molecules and Health Benefits
Maharshi Bhaswant 1,2,†, Dilip Kumar Shanmugam 1,†, Taiki Miyazawa 2, Chizumi Abe 2, Teruo Miyazawa 2,*
Editors: Kannan RR Rengasamy, Balamuralikrishnan Balasubramanian
https://pmc.ncbi.nlm.nih.gov/articles/PMC9864543/
Ongoing Research on Microgreens: Nutritional Properties, Shelf-Life, Sustainable Production, Innovative Growing and Processing Approaches
Massimiliano Renna 1, Vito Michele Paradiso 2,*
https://pmc.ncbi.nlm.nih.gov/articles/PMC7353615/
