Microgreens contribute to a healthy immune system
Orignially published March 31, 2020.
So, it’s late March 2020, and the novel coronavirus is flooding the news. At this point, there is so much uncertainty surrounding this virus. So much we don’t know, so much we can’t do. I’m looking forward to being on the end side of this pandemic, able to look back, and remember all the challenges of this time as well as all the hope and love I feel from those around me. I’m filled with gratitude for our community.
While people learn to deal with the uncertainty of this virus, many are trying to take control of their own health by eating healthy, exercising, and doing what they can to build a healthy immune system. This seemed like a great time to talk about the immune boosting properties of microgreens. Now, please keep in mind that I am a Mom and plant enthusiast. I am not a doctor, scientist or researcher. I’ve compiled research from a few different sources to give you an overview of how adding microgreens to your diet can contribute to your overall health and help build a healthy immune system.
So let me start with this: what is and is not a microgreen? Microgreens are young seedlings of edible vegetables and herbs that are harvested less than 14 days after germination. They are usually about 1-3 inches long and contain two leaves, called cotyledons. Cotyledons are part of the seed’s embyro and are full of nutrients to nurture the seedling until it’s true leaves form and it can begin photosynthesis. Sprouts are not microgreens. Sprouts are not planted in soil or another growing medium. They are grown only in water and are not exposed to light to “green up”. When eating sprouts, the whole plant, including the root is eaten, whereas microgreens are cut and the root is not eaten. Because sprouts must be grown in very humid, closed conditions, there exists the potential for unwanted bacteria. Microgreens, on the other hand, are well ventilated and bottom watered so the leaves stay dry and free of excess moisture.
You may have already heard that microgreens are little power houses of nutrients. Some microgreens even provide up to 40x’s the nutrient value of their full grown counterparts! For example, red cabbage microgreens have been found to contain 40x more vitamin E and 6x more vitamin C than a fully mature red cabbage. And, cilantro microgreens have three times more beta-carotene than mature cabbage. Because of the wide nutrient profile, microgreens can be valuable for cancer prevention, heart health, diabetes and weight loss. Think of them as supercharged veggies. All the goodness of full grown vegetables, magnified and tucked into a little tiny package.
The most widely sited research study, published by the Journal of Agricultural and Food Chemistry, evaluated 25 varieties of microgreens for four groups of vital nutrients: vitamin K, vitamin C, vitamin E, Letein and beta-carotene. The scientists were surprised to find the nutritional concentrations in the microgreen cotyledon leaves were significantly higher than those in mature leaves. It’s worth noting that while some nutrients are up to 40 times higher in microgreens, it varies a lot by microgreen variety. More research is needed to determine exact nutritional values for all microgreens, but it is widely agreed that, no matter the details, these little plants pack a big nutritional punch
Microgreens can be easily added to almost any diet to increase the overall nutritional value. Easily digestible and tasty, microgreens are a great way to eat your vitamins and naturally build a healthy immune system. Some of our family favorites include leek, broccoli, pea shoots, sunflower shoots and our two custom salad mixes (purple salad and green dragon). We really like cilantro on our tacos, too!
Resources I used: pubs.acs.org/doi/abs.19.1021/jf300459b, healthline.com/nutrition/microgreens#nutrition, webmd.com/diet/news/20120831/tiny-microgreens-packed-nutrients#1, microgreensfarmer.com/microgreens-vs-sprouts-whats-the-difference, microgreens4life.com/information%2Feducation
