Microgreens are the hot trending food for improving health and wellness. We have been eating them for thousands of years though! What are they exactly? Microgreens are the seedlings of vegetables and herbs harvested between a week to two weeks after germination. They contain an incredible amount of nutritional value at this young stage of development.
According to the College of Agriculture and Natural Resources at the University of Maryland, research has shown that microgreens contained “four to 40 times more nutrients than their mature counterparts.” (Binder 2012)
Dr. Mercola’s Food Pyramid for Optimal Health suggests that about 50-75 percent of the average adult’s diet should consist of raw, organic vegetables. Microgreens are the perfect solution to meeting those nutritional goals. (2016)
Below is a list of microgreens and their nutritional value.
Alfalfa: Vitamins: C, B6, Riboflavin, Folic acid, Protein, Thiamine, Pantothenic acid, Calcium, and Iron. Minerals: Magnesium, Phosphorus, Zinc, Copper, Manganese. Alfalfa sprouts have a high antioxidant capacity and are high in phytoestrogens.
Arugula: Very high in protein, vitamin B6, amino acids, iron, and calcium.
Broccoli: Rich in vitamins K, C, B6, and E, folate, dietary fiber phosphorus, potassium, and magnesium. Broccoli sprouts contain high levels of the cellular detoxifier sulforaphane, which may help to prevent cancer and rejuvenate the immune system. Eating a daily portion of broccoli microgreens could help tame the H. pylori bacteria, linked to stomach ulcers and even cancer, new research suggests.
Fenugreek: Vitamins B6 and C, calcium, iron, magnesium, phosphorus, potassium, and zinc. Arthritis has a low incidence rate in India where a lot of fenugreek is consumed. Drinking 1 cup of fenugreek tea per day, made from the leaves, is said to relieve the discomfort of arthritis. Fenugreek seeds are used as a medicinal in Traditional Chinese Medicine under the name Hu Lu Ba, where they are considered to warm and detoxify kidneys, disperse cold and alleviate pain. Fenugreek acts in the stomach by reducing the amount of sugar that our bodies are able to absorb from food. This is extremely important for sufferers of Diabetes, who must regulate their blood sugar at all times. Of course, Fenugreek is not a substitute for a doctor recommended treatment, but may sometimes be of assistance.
Mung Bean: It is a good source of Protein, Thiamine, Niacin, Vitamin B6, Pantothenic Acid, Iron, Magnesium, Phosphorus and Potassium, and a very good source of Dietary Fiber, Vitamin C, Vitamin K, Riboflavin, Folate, Copper, and Manganese.
Pea: Vitamins A, B, C and E, Calcium, Chlorophyll, Iron, Magnesium, Niacin, Phosphorus, Potassium. Amino Acids
Popping corn: Vitamins A, B, C and E Calcium, Chlorophyll, Iron, Lecithin, Magnesium, Pantothenic Acid, Phosphorus, Potassium Trace Elements
Purple Kohlrabi: Contains several nutrients, minerals, vitamins and lipids that help to enhance the overall health. It is an excellent source of vitamin C and a good source of fiber. The important nutrients, minerals vitamins that are present in kohlrabi help us to maintain Digestive Health, Iron Deficiency, proper Nerve and Muscle Function, Vision Health and many more.
Quinoa: Contains protein, vitamins A, B6, E, calcium, iron, magnesium, niacin, phosphorus, and potassium. Not only is quinoa high in protein, but the protein it supplies is a complete protein, meaning that it includes all nine essential amino acids. Quinoa’s amino acid profile well-balanced, making it a good choice for vegans concerned about adequate protein intake, but quinoa is especially endowed with the amino acid lysine, which is essential for tissue growth and repair. (Source: whfoods.com)
Sunflower: Great source of protein and an excellent source of vitamins B6, and E, calcium, iron, magnesium, niacin, phosphorus, potassium, and dietary fiber.
Daikon and Red Radish: Great protein source and a very good source of vitamins A, B6, C, calcium, iron, magnesium, phosphorus, potassium, and zinc.
Red Cabbage: Vitamins A, B, C, E and K, Calcium, Iron, Magnesium, Phosphorus, Potassium, Zinc, Carotene, Chlorophyll, Amino Acids, Trace Elements Antioxidants
Red Clover: Rich in vitamins A, B, C, E, & K; rich in minerals and trace elements.
Mustard – Oriental Wasabi: A powerhouse of protein and a great source of vitamins A, B6, and C, calcium, iron, magnesium, phosphorus, potassium, and zinc.
Wheatgrass: A good source of protein, vitamins C and B6, calcium, iron, magnesium, pantothenic acid, phosphorus, and amino acids. Chlorophyll, Vitamins A, B, C, & E; minerals.
*All information stated is not intended to replace a health care professional directions. If you have any health concerns please contact your healthcare professional. (Xiao, Lester, Luo, & Wang 2012)
Binder, Graham. “Mighty Microgreens.” The University of Maryland, 6 September 2012, https://agnr.umd.edu/news/mighty-microgreens. Accessed 31 July 2018.
Mercola. “My Updated Nutrition Plan — Your Guide to Optimal Health.” Web, 1 August 2016. https://articles.mercola.com/sites/articles/archive/2016/08/01/updated-nutrition-plan.aspx. Access 31 July 2018.
Xiao, Z, et al. “Assessment of Vitamin and Carotenoid Concentrations of Emerging Food Products: Edible Microgreens.” Advances in Pediatrics., U.S. National Library of Medicine, 8 Aug. 2012, https://www.ncbi.nlm.nih.gov/pubmed/22812633.