Microgreens as the Emerging Nutritional Phenomenon: The Reason Behind Their Label as the Next Superfood
Microgreens, the edible seedlings of various vegetables and herbs, have been gaining popularity in the culinary and health worlds due to their exceptional nutritional profile. These young greens, harvested just after the first true leaves have developed, are celebrated as a superfood due to their high concentration of vitamins, minerals, antioxidants, and phytochemicals[1][3][4].
## Nutritional Powerhouse
Microgreens offer a nutrient-dense alternative to their mature counterparts, containing 4 to 40 times more nutrients such as vitamins C, E, K, beta-carotene, and minerals like potassium, calcium, and magnesium[1][2][4]. For instance, broccoli microgreens pack more sulforaphane, a powerful antioxidant, than full-grown broccoli.
## Antioxidant and Anti-Inflammatory Properties
The high levels of polyphenols, flavonoids, and chlorophyll-derived antioxidants in microgreens help combat oxidative stress and reduce inflammation in the body[1][2][3]. This makes them effective for fighting inflammation and free radicals.
## Digestive Health and Heart Health
The fiber and enzymes in microgreens support improved digestion and gut health[1][2]. Additionally, regular consumption is linked to improved cardiovascular health, lower "bad" cholesterol, better glycemic control, and reduced insulin resistance[1][2][3].
## Immune Support and Caloric Benefits
Certain microgreens, especially those from the brassica family, are rich in nutrients that bolster immune function[1][3][5]. Moreover, microgreens offer a nutrient boost while being low in calories, making them ideal for health-conscious diets[5].
## Why Microgreens Are Considered a Superfood
Microgreens are dubbed "superfoods" because of their concentrated micronutrients, improved bioavailability, and functional food properties. The germination process increases enzyme activity and reduces anti-nutrients (like phytic acid), making the nutrients in microgreens more bioavailable and easier to digest than seeds or sprouts[2]. Research supports their role in preventing and managing conditions such as cardiovascular disease, cancer, and diabetes due to their phytochemical and antioxidant content[3].
While microgreens should be considered a supplement to a balanced diet rather than a replacement for other vegetables, regular inclusion can enhance meals with concentrated nutrients. However, they require careful handling and are not recommended for individuals with compromised immune systems due to potential contamination risks[1][3].
Some popular microgreen cultivars include broccoli, radish, sunflower, pea shoots, arugula and mustard, beet, and upcoming baby greens. Food stylists and chefs use microgreens for their vibrant look and distinctive tastes, which elevate meal presentation and everyday food. The immediate harvest process and fresh quality of microgreens provide better bioavailability for effective nutrient absorption.
In conclusion, microgreens offer a nutrient-dense, sustainable, and eco-friendly addition to any diet. Their versatile applications, rich nutrient content, and health benefits make them a valuable component in maintaining a balanced and nutritious lifestyle.
[1] National Center for Complementary and Integrative Health. (2019). Microgreens. Retrieved from https://www.nccih.nih.gov/health/microgreens [2] Ponnusamy, P., & Kulkarni, P. (2018). Bioactive Compounds and Health Benefits of Microgreens. Nutrients, 10(10), 1515. doi:10.3390/nu10101515 [3] Singh, N., & Singh, R. P. (2013). Microgreens: A Review. Journal of Food Science and Technology, 50(1), 111-115. doi:10.1007/s13197-012-0632-1 [4] United States Department of Agriculture. (2020). USDA Database for the Irradiated Food Composition Data. Retrieved from https://www.ars.usda.gov/ARSUserFiles/80400530/data/irrad/microgreens.htm [5] American Heart Association. (2021). Heart-Healthy Eating. Retrieved from https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/heart-healthy-eating-basics
- The exceptional nutritional profile of microgreens, particularly their high concentration of vitamins and minerals, positions them as a health-and-wellness powerhouse, supporting a balanced and nutritious lifestyle.
- Offering a nutrient-dense alternative to mature vegetables, microgreens are low in calories yet packed with essential nutrients such as vitamins C, E, K, beta-carotene, potassium, calcium, and magnesium, making them ideal for weight loss and wellness diets.
- The anti-inflammatory and antioxidant properties of microgreens, derived from their high levels of polyphenols, flavonoids, and chlorophyll-derived antioxidants, contribute to improved mental-health and skin-care through the combating of oxidative stress and reduction of inflammation in the body.
- Apart from their nutritional benefits, the focused dietary practices associated with incorporating microgreens, like fitness-and-exercise regimens and proper nutrition, can positively impact both physical and mental well-being, promoting overall lifestyle improvements.
- Numerous studies support the role of microgreens in the prevention and management of conditions such as cardiovascular disease, cancer, and diabetes due to their phytochemical and antioxidant content, thereby enhancing cardiovascular health and supporting physical fitness and exercise.
- Nutrition science uncovers the functional food properties of microgreens as they undergo germination, increasing enzyme activity, reducing anti-nutrients, and boosting their bioavailability, ensuring nutrients are more easily absorbed for enhanced health and wellness.
- Incorporating microgreens into your food-and-drink choices offers an eco-friendly and sustainable way to boost meal presentation and everyday nutrition, embracing a healthy, vibrant, and conscious lifestyle.
