Microgreens are an ideal option to add to our diet. One of the biggest challenges that nutritionists and naturopaths encounter is providing a complete diet, with all the micronutrients the body needs.
In today’s day and age, nutritional deficiencies are very common. In fact, many people do not even notice this problem since they do not present clinical signs or symptoms. However, if biochemical studies are performed, it can be corroborated that the reserves of certain micronutrients are low.
It can be considered “functional foods” in this sense since they not only provide 40 times more micronutrients than their adult counterparts but also bioactive compounds that improve the body’s functions and prevent chronic diseases.
It contain up to 10 times more antioxidants than adult vegetables.
In a study carried out by researchers at the University of Maryland, which evaluated the concentration of vitamins in, it was found that they are an excellent source of vitamins C, K and E.
Among the microgreens richest in vitamin C are amaranth, basil, cilantro, pepper cress, and green radish. If no more than 100 grams of these are consumed, the EFSA recommendation is amply covered.
Among the microgreens richest in vitamin E are beet, red cabbage, basil, coriander, pepper cress, pea tendrils, and green radish. Just by consuming 50 grams of these species, the recommendation is already covered.
On the other hand, the primary sources of vitamin K are basil, beet, red cabbage, coriander, pepper cress, pea tendrils, green radish, arugula, and celery. Consuming only 45 grams of any of these is enough to cover the recommendation.
They are also an excellent source of minerals, mainly potassium, and calcium. They are also low in sodium. However, it is necessary to remember that the mineral content will depend on the substrate in which they are grown.
Finally, it should be noted that microgreens, especially broccoli, and basil may contain higher amounts of nitrates, mainly when grown with little sun exposure.
Best microgreen seeds:
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- Green beans / green peas: delicious, easy, long-lasting in the refrigerator, regrowth after cutting
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- Mung beans – thick, juicy, crunchy and mild flavor.
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- Alfalfa – small, crunchy, mild flavor
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- Sunflower – delicious, dense, high yield, long-lasting in refrigerator
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- Radish – spicy, flavorful, high yielding, colorful
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- Salads (kale, kohlrabi, broccoli, cabbage, arugula/ arugula) – small, light flavor, colorful
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- Basil – rich sweet flavor, great yields
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- Watercress – fast-growing peppery flavor
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- Wheatgrass – thin, grass-like sprouts, highly nutritious
Best seeds to germinate in a tray
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- Flaxseed – crunchy and nutritious with small white tails
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- Mung beans – thick, juicy, crunchy and mild in flavor
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- Alfalfa – small, crunchy and mild taste
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- Green pea – thick, crunchy with a fresh, sweet flavor. Mung bean complement
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- Wheatgrass – strong, pronounced flavor and generally used as a high nutritional value addition to smoothies and fruit and vegetable blends.
These are the best options. We recommend that you try one type and then add more variety.
If you take all these factors into account, your microgreens will be of excellent quality and delicious!
References
Wojdyło, A., Nowicka, P., Tkacz, K., & Turkiewicz, I. P. (2020). Sprouts vs. Microgreens as Novel Functional Foods: Variation of Nutritional and Phytochemical Profiles and Their In vitro Bioactive Properties. Molecules, 25(20). https://doi.org/10.3390/molecules25204648.
Lanoue, J., Louis, S. S., Little, C., & Hao, X. (2021). Continuous lighting can improve yield and reduce energy costs while increasing or maintaining nutritional contents. Frontiers in Plant Science, 13. https://doi.org/10.3389/fpls.2022.983222
Xiao Z, Lester GE, Luo Y, Wang Q. Assessment of vitamin and carotenoid concentrations of emerging food products: edible microgreens. J Agric Food Chem. 2012;60(31):7644-7651. doi:10.1021/jf300459b
Di Gioia, Francesco & Santamaria, Pietro. (2015). Available at: https://www.researchgate.net/publication/305175608_The_nutritional_properties_of_microgreens
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.