Microgreens are the immature seedlings of certain vegetables. They are about 5 cm tall and have both cotyledons developed. They are obtained from the same seeds as mature vegetables. However, they have the advantage of being able to be grown in small places, are loaded with nutrients and are very versatile for use in different recipes.
Microgreens can come from different families.
| Family | Genera |
| Amaranthaceae Amaryllidaceae Apiaceae Asteraceae Brassicaceae Cucurbitaceae Lamiaceae Poaceae |
Amaranth, beets, chard, quinoa and spinach. Chives, garlic, leeks and onions. Carrot, celery, dill and fennel.Chicory, endive, lettuce and radicchio.Arugula, broccoli, cabbage, cauliflower, radish and watercress. Cucumbers, melons and pumpkins. More common herbs such as mint, basil, rosemary, sage and oregano. Herbs and cereals such as barley, corn, rice, oats and wheat grass. Legumes including beans, chickpeas and lentils. |
There are several reasons why microgreens are a great addition to people’s meal plans:
They have a higher concentration of micronutrients: according to research, microgreens contain up to 40 times the concentration of micronutrients than their mature analogs. This is essential in many people with nutrient deficiencies, such as iron, calcium, vitamins A, E, K, magnesium, etc. Currently, due to conventional farming practices and soil demineralization, many foods do not contain the concentration of nutrients they should have. In contrast, microgreens, especially when they come from agroecological seeds, provide all the nutrients that many foods lack.
A small portion helps fight and prevent numerous diseases: a portion of 50 to 100 g of microgreens is easy to introduce into the diet and can help to reach the micronutrient requirement easily. In addition, they constitute a unique contribution of plant compounds or phytochemicals with high antioxidant power. These phytochemicals have been associated with preventing several chronic non-communicable diseases such as cardiovascular diseases, autoimmune diseases, and cancer. In addition, microgreens are high in fiber and low in calories, which makes them an ideal choice for people with problems of obesity, diabetes, insulin resistance, high triglycerides, etc.
They are easy to grow: microgreens do not require ample space or complicated cultivation techniques. They need trays, light, substrate, and water. They can be grown in the city and in small places without any problem. Moreover, they are ready to be harvested in just a few days after sowing the seeds.
They are economical: microgreens are very economical because they are very high-yielding and do not require special equipment for planting and harvesting.
They can be added to many recipes: microgreens are not only good in salads. They can be added to numerous dishes, such as smoothies, soups, pancakes, burritos, sandwiches, poke bowls, etc.
They are well tolerated by most people: the texture of microgreens makes them very easy to digest. They do not have complex parts, as is the case with their mature analogs. The contact surface of microgreens with gastric juices and digestive enzymes is ample and, added to the contribution of fiber, digestion and absorption occur effectively.
In general, microgreens are a great addition to any meal plan due to their high nutrient concentration, ease of growing, versatility in the kitchen, and affordability.
References
Pinto, E., Almeida, A. A., Aguiar, A. A., & Ferreira, I. M. P. L. V. O. (2015). Comparison between the mineral profile and nitrate content of microgreens and mature lettuces. Journal of Food Composition and Analysis: An Official Publication of the United Nations University, International Network of Food Data Systems, 37, 38–43. https://doi.org/10.1016/j.jfca.2014.06.018
Weber, C. F. (2017). Broccoli microgreens: A mineral-rich crop that can diversify food systems. Frontiers in Nutrition, 4, 7. https://doi.org/10.3389/fnut.2017.00007
Xiao, Z., Lester, G. E., Luo, Y., & Wang, Q. (2012). Assessment of vitamin and carotenoid concentrations of emerging food products: edible microgreens. Journal of Agricultural and Food Chemistry, 60(31), 7644–7651. https://doi.org/10.1021/jf300459b
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