Joining the world of microgreens is a little overwhelming or confusing when we first get started. There are all kinds of different plants with separate compounds, grow times, and other variables to consider so you may be left asking yourself (or someone else rather), “are microgreens actually good for you?” If they are good for you, how do we consume properly and avoid risk? We will answer such questions in this following post.
Microgreens are indeed very good for your overall health! Microgreens are essentially the small immature counterparts to edible plants such as broccoli, beets, and radish. However, we need to keep in mind that microgreens should be harvested at the right times during the formation of their first true leaves.
If harvested and grown correctly, these small greens can pack a serious punch to your diet and add a vibrant taste to your meals.
In the rest of the article below we will investigate the details more in depth.
Nutritional Value of Microgreens
Imagine this: these tiny greens may be small, but they can contain around 40 times the nutrient density when it comes to comparing them with their parent counterparts. Microgreens have plenty of vitamins, minerals, and antioxidants, which are all the essential nutrients your body needs to survive and thrive.
Your plate can and should be adorned with vibrant and colorful microgreens, each one bursting with vitamins C, K, and E, along with a dose of iron, potassium, and calcium. It’s like a mini nutrient explosion right there on your plate!
Each microgreen has its own ratio of nutrients so later in this article we will recommend which microgreens to eat for acquiring specific vitamins and minerals.
So, why not invite these nutrient-packed superheroes to your meals? Microgreens are versatile enough to sprinkle onto salads, tuck into sandwiches, or blend into smoothies.
Nutritional Profile By Plant Type
Some of the unique aspects of microgreens is their diversity of colors and flavors which may reflect their personal nutrient content. For example, red cabbage have a vibrant purple hue, which means there is a presence of anthocyanins (a type of antioxidant).
Some of the compounds that can be found in microgreens include; polyphenols, flavonoids, and sulforaphane. Broccoli microgreens contain high amounts of Sulforaphane which has been shown to have anticancer effects.
Lets take a look at more microgreens and their specific compounds and benefits.
Broccoli Microgreens
Nutrients: Rich in vitamins A, C, and K, folate, fiber, and antioxidants like sulforaphane.
Health Benefits: Supports detoxification, boosts immune function, and may have anti-inflammatory and anti-cancer properties.
Radish Microgreens
Nutrients: Packed with vitamin C, potassium, calcium, and antioxidants such as anthocyanins and glucosinolates.
Health Benefits: Helps lower blood pressure, supports digestion, and may reduce the risk of cardiovascular disease.
Kale Microgreens
Nutrients: Nutritional powerhouse with vitamins A, C, and K, calcium, iron, and antioxidants like lutein and zeaxanthin.
Health Benefits: Supports eye and bone health, immune function, and may protect against oxidative stress and inflammation.
Pea Shoot Microgreens
Nutrients: High in vitamins A, C, and K, folate, fiber, and protein.
Health Benefits: Improves digestion, aids in weight management, regulates blood sugar levels, and provides plant-based protein.
Sunflower Microgreens
Nutrients: Contains vitamins E and B, minerals like magnesium, phosphorus, and selenium.
Health Benefits: Supports skin health, boosts energy levels, reduces inflammation, and provides healthy fats.
Can Microgreens Make You Sick?
Although the benefits of microgreens are pretty extraordinary, the risk associated with eating them and growing should not go overlooked.
Just like raising any other crop, microgreens can end up with bacteria such as E.coli and Salmonella if proper safety procedures are not followed. These dangers are mostly caused due to improper handling and not from the inherent dangers associated specifically with the microgreens.
Make sure you do the following: use quality soil, use appropriate amounts of water, and monitor cleanliness of harvesting equipment and personal storage areas.
Another potential risk would be cross-contamination during preparation. If microgreens come into contact with tools or surfaces that have previously been in contact with raw meat or other contaminated foods, there is a risk of bacteria transfer.
Microgreens can also develop mold due to improper growing conditions such as humidity and quality of the growing medium used.
As long as you are eating the leaf and stem, not the root and seed, microgreens are edible plants that have a low risk associated with them. Just make sure you maintain your environment and growing conditions properly.
Safety and Storage Considerations
It’s crucial to source microgreens from reputable suppliers who adhere to strict hygiene standards throughout the growing and harvesting process. Look for suppliers who prioritize food safety and follow best practices for growing, handling, and packaging microgreens.
When purchasing microgreens, you should inspect them for signs of freshness and avoid any that appear wilted, discolored, or have an off-putting odor. If any of these apply you should discard the microgreens as these may indicate spoilage and contamination.
Choose microgreens that have been stored and displayed properly, ideally refrigerated to reduce the risk of bacterial growth.
Wash your hands thoroughly before and after handling microgreens, and ensure that all utensils, cutting boards, and surfaces used for preparation are clean and sanitized. This prevents bacteria transfer.
When storing microgreens, keep them refrigerated at temperatures below 40°F (4°C) to slow bacterial growth and maintain fresh flavor. Store them in a clean, airtight container or plastic bag lined with paper towels to absorb excess moisture and prevent wilting. microgreens should be consumed within a few days for max freshness.
Rinse microgreens under cool, running water before consumption to remove any dirt, debris, or bacteria. Gently pat them dry with paper towels or a clean kitchen towel.
How To Grow Microgreens Properly
Now that you know how to handle microgreens, lets lay out the details of growing your own.
Each individual microgreen will have its own specific protocol but this will help you get started with the basics so you can dial in the proper conditions later.
Preparing Growing Medium
Fill a shallow tray or container with a quality, sterile growing medium such as potting mix, coco coir, or soilless seed-starting mix.
Moisten the growing medium thoroughly but avoid saturating it, as excess moisture can lead to mold and fungal growth.
Sowing Seeds
Spread the seeds evenly over the surface of the growing medium, aiming for dense but not overcrowded coverage.
Gently press the seeds into the soil to ensure good seed-to-soil contact, which promotes germination.
Providing Adequate Light and Water
Place the tray in a bright location with indirect sunlight or under grow lights specifically designed for indoor gardening.
Water the seeds lightly using a spray bottle or watering can with a fine mist setting to avoid disturbing the seeds. Keep the growing medium consistently moist but not waterlogged.
Germination and Growth
Cover the tray with a clear lid or plastic wrap to create a greenhouse effect and retain moisture during the germination process.
Remove the cover once the seeds have germinated, usually within 3-7 days, and place the tray in a well-ventilated area to prevent mold growth.
Harvesting Microgreens
Harvest the microgreens when they reach the desired height, typically 1-2 inches tall, using clean scissors or a sharp knife.
Cut the microgreens just above the soil line, leaving the roots intact, and rinse them gently under cold water to remove any soil or debris.
Incorporating Microgreens Into Your Meals
Microgreens can add a pretty sweet pop of color if you use the right ones. Sprinkling over your meals as a garnish provides maximum visual appeal. Try adding something like beet root to your pastas for a vivid bright red color.
Microgreens are also perfect for blending into smoothies as they maximize nutrition density and flavor while not adding to much extra thickness.
You could also try adding microgreens on top of your sandwiches, wraps, and even omelets.
Microgreens are very versatile and can be added to numerous different kinds of meals.
Summary
Overall, you can see that incorporating microgreens into your diet is a great choice.
Microgreens are safe and edible plants composed of several essential nutrients to power your body after every meal.
If added into meals correctly, microgreens can offer several targeted health benefits and provide other functions such as visual appeal and a sharp, vibrant flavor.
Next time you are at the grocery store or farmers market, consider giving these wonderful plants a try and compare their flavor to the parent crop.