Microgreen Fact Sheets

Sunflower Microgreen Nutrition Fact Sheet

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Sunflower microgreens may not be as well known as other leafy green varieties, but you may want to add them to your diet after learning about the benefits they offer. These small sunflower plants, in their early stages of growth, are rich in nutrients and can provide help for heart health, the immune system, skin, digestion, and more. Plus, they are effortless to grow at home.The nutritional composition of sunflower microgreens can vary depending on the type or variety of plant, as well as the growing time and conditions. In general, sunflower microgreens are an excellent source of several important nutrients. Below are some nutritional facts for one serving of fresh sunflower microgreens:Calories: 22 Kcal

Carbohydrates: 3.4 g

Proteins: 1.9 g

Fat: 0,2 g

Fiber: 0,18 g

Vitamin A: 884 IU (28% of the Recommended Daily Value)

Vitamin C: 6 mg (9% of the Recommended Daily Value)

Magnesium: 22 mg (5% of the Recommended Daily Value)

Phosphorus: 38 mg (4% of the Recommended Daily Value)

Potassium: 146 mg (4% of the RDAV)

In addition, sunflower microgreens are rich in other essential nutrients such as vitamin E, vitamin K, folic acid, zinc, and selenium, among others. The inclusion of sunflower microgreens in the diet can help increase the intake of essential nutrients for health, which can have long-term health benefits.

Thanks to this high nutritional contribution, sunflower microgreens can be considered authentic, functional foods, highlighting the following properties:

Cardiovascular protection: Sunflower microgreens contain various bioactive compounds, such as polyphenols and flavonoids, which act as antioxidants and may have health benefits. In addition, sunflower microgreens are an excellent source of phytosterols, cholesterol-like compounds in plants. These compounds have been shown to lower blood cholesterol levels, possibly reducing the risk of heart disease.

Antioxidant protection: Vitamin E is an antioxidant that helps protect the body’s cells against free radical damage. Studies have shown that vitamin E may help prevent chronic diseases like heart disease and cancer. In addition, vitamin E has been linked to healthier skin, a better immune system, and improved eye health.

Helps fetal development: Folate, present in sunflower microgreens, is a B vitamin essential for producing new cells, including blood cells. It is also crucial for good fetal development during pregnancy.

Body weight control: The fiber and protein in sunflower microgreens can help control hunger and reduce calorie intake, making them a good choice for weight loss. The fiber found in sunflower microgreens helps to slow gastric emptying and increase satiety between meals. On the other hand, proteins are the most complex macronutrient in terms of molecular structure, which helps to increase satiety and enhance weight loss by preventing the loss of muscle mass. In addition, sunflower microgreens proteins contain essential amino acids necessary for constructing and maintaining body tissues and metabolism.

Blood pressure control and prevention of muscle cramps: Sunflower microgreens are an excellent source of minerals, including potassium and magnesium. These minerals are essential for properly functioning muscles and many organs in the human body.

Potassium is essential for muscle function, especially heart muscle contraction and heart rate regulation. In addition, potassium can help maintain normal blood pressure and reduce the risk of heart disease and stroke.

Magnesium is another vital mineral for muscle and organ function. It is essential for energy production, protein synthesis, and healthy nerve function, among other bodily processes. Magnesium can also help maintain bone health and prevent osteoporosis.

In conclusion, sunflower microgreens are an excellent source of essential nutrients, including antioxidants, fiber, protein, potassium, magnesium, and vitamins A and C. Including sunflower microgreens in the diet can have several health benefits, such as reducing appetite, improving digestion, preventing chronic diseases, and promoting bone and muscle health. In addition, sunflower microgreens are easy to grow at home.

References

Barber, T. M., Kabisch, S., Pfeiffer, A. F. H., & Weickert, M. O. (2020). The health benefits of dietary fibre. Nutrients, 12(10), 3209. https://doi.org/10.3390/nu12103209

Cabral, C. E., & Klein, M. R. S. T. (2017). Phytosterols in the treatment of hypercholesterolemia and prevention of cardiovascular diseases. Arquivos Brasileiros de Cardiologia. https://doi.org/10.5935/abc.20170158n

Dalal, N., Siddiqui, S., & Raj, N. (2020). Sensory attributes of sunflower microgreens with storage under ethanol vapour and organic acid treatments. International journal of current microbiology and applied sciences, 9(2), 208-214. https://doi.org/10.20546/ijcmas.2020.902.026

Murthy, G. V. S., Kolli, S. R., Neogi, S. B., Singh, S., Allagh, K. P., John, N., N, S., Ramani, S., Shamanna, B. R., Doyle, P., Kinra, S., Ness, A., Pallepogula, D. R., Pant, H. B., Babbar, S., Reddy, R., & Singh, R. (2016). A mixed-method study to determine the benefits of periconceptional folic acid supplementation and effects of folic acid deficiency in mothers on birth outcomes. JMIR Research Protocols, 5(2), e129. https://doi.org/10.2196/resprot.5722

van Dronkelaar, C., van Velzen, A., Abdelrazek, M., van der Steen, A., Weijs, P. J. M., & Tieland, M. (2018). Minerals and sarcopenia; The role of calcium, iron, magnesium, phosphorus, potassium, selenium, sodium, and zinc on muscle mass, muscle strength, and physical performance in older adults: A systematic review. Journal of the American Medical Directors Association, 19(1), 6-11.e3. https://doi.org/10.1016/j.jamda.2017.05.026

Velasco, L., Fernández-Cuesta, Á., & Fernández-Martínez, J. M. (2014). New sunflower seeds with high contents of phytosterols. OCL, 21(6), D604. https://doi.org/10.1051/ocl/2014036

Vitamin A and carotenoids. (s. f.). Nih.gov. Recuperado 20 de mayo de 2023, de https://ods.od.nih.gov/factsheets/VitaminA-Consumer/

Disclaimer

The information provided in this article is for educational and informational purposes only and is not intended as medical advice. It is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of a qualified healthcare provider with any questions you may have regarding a medical condition. The author and publisher of this article are not responsible for any adverse effects or consequences resulting from the use of any suggestions, preparations, or procedures described in this article.