Microgreens : Nutritional Powerhouses, Benefits, and Culinary Uses

1. What are Microgreens

   Microgreens are young and tender evergreen vegetables that are harvested at an early stage of growth, mostly 7-21 days after germination. These are more developed than sprouts but smaller than green or mature plants.

   Microgreens are miniature-sized and have vibrant colors and concentrated flavors. They are used as garnish, salad ingredients, or to add flavor and texture to various dishes. These tiny plants are rich in nutrients, including vitamins, minerals, and antioxidants. This makes them a popular choice for health-conscious individuals and chefs enhancing the nutritional value of culinary creations.

2. Historical Background of Microgreens

   The cultivation of microgreens has a fascinating background that spans various cultures and regions.

   • Microgreens have roots in ancient China, where it is cultivated for medicinal properties.⁽¹⁷⁾
   • The practice of cultivating and consuming young plants extended to the eastern Mediterranean and Middle Eastern regions. Early civilizations in these areas recognized the nutritional value of young seedlings.
   • Young plants were used in medieval Europe for both culinary and medicinal purposes.
   • The modern popularity of microgreens can be attributed to a resurgence of interest in health-conscious diets and a growing appreciation for fresh, locally-grown produce.
   • Nowadays microgreens are not only cultivated by hobbyists and small-scale growers but have also gained popularity as an important specialty crop in commercial agriculture.

   Due to the increasing awareness of the nutritional benefits of microgreens, they have gained popularity among health-conscious consumers.

Microgreens are available in a diverse array of varieties, each having its unique variety of profile, texture, and nutritional benefits. Some of the common types of microgreens include:⁽¹⁾

• Broccoli Microgreen: This type has a mild slightly peppery flavor. It is high in vitamins including vitamins A, C, E, and K, and also sulforaphane, a powerful antioxidant.
• Radish Microgreens: These have a peppery and slightly spicy flavor and are rich in vitamins C, folate, and antioxidants.
• Sunflower Microgreens: These have a nutty flavor with a hint of radish-like spiciness. They are excellent sources of protein, vitamin E, and various minerals.
• Arugula Microgreens: These have a peppery and slightly nutty flavor. They are high in vitamins A, C, and K, as well as folate and calcium.
• Pea Shoots: These have sweet delicate pea flavor. These are rich in vitamins C and A, fiber, and protein.
• Cilantro Microgreens: These have an intense fresh cilantro taste and are high in vitamin K, vitamin C, and minerals like calcium and potassium.
• Kale Microgreens: These have a mild, slightly earthy flavor and are packed with vitamins A, C, K, calcium, and iron.
• Basil Microgreens: They have an intense aromatic flavor with a classic basil taste. They are a good source of vitamins A and K and contain essential oils with potential health benefits.
• Spinach Microgreens: These are mild slightly earthy microgreens and are high in vitamins A, C, and K as well as iron and calcium.
• Shungiku Microgreens: These are slightly bitter with a unique herbal taste and are good sources of vitamins A, C, and K and minerals, calcium, and iron.

Microgreens are small in size but are a powerful pack of essential nutrients. The nutrient content of various types may vary but mostly they tend to be rich in potassium, iron, magnesium, and copper.^{(2, 3)}

Microgreens are also good sources of beneficial plant compounds known as antioxidants.⁽⁴⁾ The nutrient content is concentrated, which means it contains higher mineral and antioxidant levels with the same quantity of mature greens. Research done to compare microgreens with mature green reported that the nutrient level of microgreens can be up to nine times higher than those found in mature greens.⁽⁵⁾ Research also shows that microgreens contain a wider variety of polyphenols and other antioxidants than mature compounds.⁽⁶⁾

A study was done to measure the vitamin and antioxidant concentration in 25 commercially available microgreens. It was found that vitamin and antioxidant levels in microgreens were up to 40 times higher than those recorded from the mature leaves.⁽⁴⁾

However, one more study done for a similar comparison found that fully grown crops often contained as much, if not more, nutrients than the microgreens.⁽⁷⁾

Consuming vegetables is linked with a lower risk of many diseases and this is due to the higher number of vitamins, minerals, and beneficial compounds present in them.

The nutrient content of microgreens is greater than that of mature greens. Similarly, these reduce the risk of the following disease.

• Heart Diseases: Being rich in polyphenols, a class of antioxidants, microgreen is linked with lowering the risk of heart disease. There are animal studies done that show that microgreens lower triglyceride and bad LDL cholesterol levels.^{(8, 9, 10)}
• Alzheimer’s Disease: Foods rich in antioxidants, including those containing high amounts of polyphenols are linked to lowering the risk of Alzheimer’s disease.^{(11, 12)}
• Diabetes: Antioxidants play a role in preventing a type of stress that can prevent sugar from properly entering cells. In lab studies, fenugreek microgreens appeared to enhance cellular sugar uptake by 25-44%.^{(13, 14)}
• Certain Cancers: Fruits and vegetables rich in antioxidants, especially those rich in polyphenols, lower the risk of different types of cancer. Microgreens rich in polyphenols may have a similar effect.⁽¹⁵⁾
• Aids Weight Management: Microgreens are low in calories and rich in nutrients. This makes them filling and a nutritious addition to meals. Including them in the diet can make the diet balanced and healthful.
• Skin Health: A high level of antioxidants contributes to a healthy and glowing skin.⁽¹⁶⁾ It also slows down the aging process. Antioxidants also play a role in supporting the body’s ability to repair and regenerate skin cells.
• Improves Cognitive Function: Microgreens contains nutrients like vitamin E and antioxidants that support brain health. It may also help in protecting against cognitive decline and improve memory.
• Balances Hormones: Certain varieties of microgreen including broccoli and kale, contain certain compounds that support hormonal balance.⁽¹⁸⁾

Incorporating microgreens into the diet can help individuals benefit from the diverse array of nutrients and potential health-enhancing properties.

It is easy and convenient to grow microgreens. They do not require much equipment or time to be grown year-round.

To grow microgreens, good quality seeds, a good growing medium, and proper lighting are needed. The microgreens are ready to harvest within 7-10 days of germination.

Harvesting and storing microgreens is a crucial step in maximizing their freshness and nutritional value. Knowing about the right time to harvest is important. It depends on visual cues like the development of true leaves and the height of greens are the key indicators.

Post-harvesting a thorough cleaning and rinsing process removes any residual soil or debris. Drying and draining excess water ensures that microgreens are stored in optimal conditions. Proper storage is vital. Microgreens should be stored in the refrigerator in well-ventilated containers or plastic bags. This can help in maintaining freshness.

Following the steps and avoiding common mistakes, microgreens can be stored for an extended period, retaining their peak flavor and nutritional content. Careful handling ensures these tiny powerhouses of nutrients enrich meals with vibrant flavors and provide various health benefits.

Microgreens can in incorporated into a variety of dishes including sandwiches, wraps, and salads.

These can be blended into smoothies or juiced. The most popular example of juiced microgreen is wheatgrass juice.

They can also be used to garnish pizzas, soups, omelettes, curries, and other warm dishes.

Microgreens stand as a nutritional powerhouse that offers a concentrated source of vitamins, minerals, and antioxidants. They have vibrant flavors and versatility making them a valuable addition to any diet. It can be used in sandwiches, smoothies, stir-fries, and salads. Harvesting microgreens at the right stage and storing them with proper care can help maximize their freshness and nutritional value.

For anyone aiming to elevate the visual appeal of their dishes or boost their health benefits, microgreens provide a simple yet impactful solution. Embracing these tiny greens opens a world of culinary exploration, allowing a person to savor both the vibrant flavors and remarkable nutritional benefits. These are easy to grow at home. These are cost-effective ways to boost nutritional intake without purchasing a large quantity of vegetables. Microgreens can be a delightful and nutritious addition to the daily meals.