Improve Your Nutrition with Microgreens from the Produce Aisle

Microgreens are tender young vegetable greens that are harvested just after sprouting. Though they are small in size, these young seedlings pack a serious nutritional punch and offer a wide range of potential health benefits. Adding microgreens to your diet can be an easy and delicious way to improve your overall nutritional intake.

Microgreens provide highly concentrated amounts of vitamins, minerals, antioxidants and phytonutrients. Research shows microgreens contain 4-40 times higher levels of nutrients compared to their mature plant counterparts. For example, the concentration of vitamin C, E, K, beta-carotene and more can be much greater in microgreens versus a mature head of broccoli or lettuce.

Despite their tiny size, microgreens give you a big nutritional boost in just a small serving. And it's easy to start incorporating these super-chargers into your diet. Many grocery stores now sell microgreen varieties right in the produce aisle, alongside other greens and lettuces. Popular options like broccoli, kale, radish and arugula microgreens make it simple to grab a container and boost your nutritional intake.

In this comprehensive guide, we'll explore the dense nutrient profile of microgreens, break down the specific nutrition found in top varieties, outline the many potential health benefits of adding microgreens to your diet, provide tips for incorporating microgreens, and explain how to maximize the nutritional value you get from these nutrient-packed greens. Let's dive in!

Nutrient Density of Microgreens

Microgreens contain exceptionally high levels of vitamins, minerals and antioxidants compared to mature vegetables and greens. This is due to the fact that they are harvested so early on in the plant's lifecycle while still in the growth phase. The condensing of nutrients in microgreens results in a concentrated nutritional profile despite their small size.

Studies have found that microgreens have up to 40 times more nutrients than the mature plant! The dense nutrient levels are a result of the rapid growth and development that occurs in sprouted seedlings. During germination and growth, microgreens undergo biochemical transformations that maximize and multiply nutrients.

Some key nutrients that microgreens contain in dense amounts compared to mature greens include:

• Vitamin C- This powerful antioxidant is essential for immune health and can help prevent damage from free radicals. Microgreens can contain up to 60x more vitamin C than mature leaves.
• Vitamin E - A fat soluble antioxidant that helps reduce oxidative stress. Microgreens have high concentrations since vitamin E accumulates during early growth.
• Vitamin K- This vitamin is critical for blood clotting and bone metabolism. Certain microgreens like kale and broccoli can provide 100% DV.
• Iron- Vital for oxygen transport and energy production. Microgreens provide up to 40x more iron than mature leaves.
• Magnesium- Needed for over 300 enzyme reactions and muscle, nerve function. Microgreens offer 64x more magnesium.
• Phosphorus- Helps filter waste and repairs tissues and cells. Supports bone mineralization. Microgreens contain 82x more phosphorus.
• Phytonutrients- Beneficial plant compounds like carotenoids, anthocyanins, and polyphenols that act as antioxidants. Abundant in microgreens.
• Antioxidants- Substances that prevent cell damage by neutralizing free radicals. Microgreens are packed with various antioxidants.

The high concentration of these important vitamins, minerals and antioxidants is what gives microgreens their dense nutritional value. Just one serving delivers a mega-dose of nutrients essential for health.

Specific Nutrition Found in Top Microgreen Varieties

While microgreens as a whole are nutritionally dense, different varieties can offer their own unique nutrient profiles. Some of the top microgreen options at grocery stores provide specialized nutritional benefits:

Broccoli Microgreens

• Excellent source of vitamin K and vitamin C. Provides over 100% DV of vitamin C.
• Also contain vitamin A, B vitamins, magnesium, potassium, iron, and phosphorus.
• High levels of sulforaphane, a beneficial antioxidant compound that may have anti-cancer effects and support detoxification.

Kale Microgreens

• Packed with vitamin A, vitamin C, and vitamin K. More than 100% DV for vitamins A and C.
• Also provide manganese, copper, calcium, magnesium, and iron.
• Rich in antioxidants like quercetin and kaempferol that reduce inflammation.

Radish Microgreens

• High in vitamin C, providing about 3x more than mature radish leaves.
• Also contain potassium, magnesium, calcium, phosphorus, folate and zinc.
• Have antimicrobial and antifungal properties from compounds like raphanin.

Arugula Microgreens

• Great source of vitamin K, vitamin A, and vitamin C. Nearly 75% DV for Vitamin C.
• Contains antioxidant flavonoids like quercetin and kaempferol.
• Has anti-inflammatory benefits and aids detoxification in the body.

Cabbage Microgreens

• Provide high levels of vitamin C and vitamin K.
• Also contain vitamin B6, folate, calcium, potassium, manganese.
• Have antioxidant and anti-inflammatory properties.

Mustard Microgreens

• Excellent source of vitamin E, vitamin C and vitamin A.
• Also contain magnesium, calcium, potassium, iron.
• Rich in glucosinolates which have anticancer effects.

Pea Shoots

• High in vitamin C, vitamin K, vitamin A, folate.
• Provide manganese, phosphorus, zinc, magnesium.
• Contain amino acids and plant-based protein.

Sunflower Microgreens

• Packed with vitamin E, B vitamins, copper, selenium.
• Also provide magnesium, iron, zinc, calcium.
• Have high levels of chlorophyll, beta-carotene and other antioxidants.

Choosing a mix of microgreen varieties at the grocery store is an easy way to obtain a wide spectrum of valuable vitamins, minerals and antioxidants for comprehensive nutritional benefits.

Health Benefits of Adding Microgreens

The wide range of vitamins, minerals, antioxidants, and phytochemicals found in microgreens provide a variety of potential health benefits:

• Improved immunity- The high vitamin C, A, and antioxidant content helps boost immune function. Vitamin C promotes white blood cell production and activity. Carotenoids improve response to infections.
• Anti-inflammatory effects- Compounds like quercetin, kaempferol, and sulforaphane have natural anti-inflammatory properties that can reduce chronic inflammation. This may help lower risk of diseases like arthritis, heart disease, and autoimmune conditions.
• Lower cholesterol - Some studies on broccoli microgreens found they help lower LDL (bad) cholesterol and total cholesterol levels, which improves heart health. The phytonutrients may inhibit cholesterol absorption.
• Better heart health- Nutrients like vitamin K, folate, potassium, and magnesium in microgreens support cardiovascular function and blood pressure regulation. The antioxidants also reduce oxidative damage to blood vessels.
• Aids digestion- Eating microgreens can increase populations of beneficial gut bacteria like Lactobacillus and Bifidobacterium species that improve digestion and gut health.
• Increased energy- Iron enables red blood cells to carry oxygen to tissues for energy production. B vitamins, magnesium, and phosphorus are also essential for energy metabolism.
• Anti-cancer potential - Compounds like glucosinolates, isothiocyanates, carotenoids, and vitamin C exhibit anticancer activities and may inhibit tumor growth. However, more human research is needed.
• Detoxification- Antioxidants like vitamin C, E, quercetin help the body eliminate toxins and oxidative stress. Sulforaphane induces detoxifying enzymes.

Regularly consuming a serving of mixed microgreens as part of a healthy diet can provide a spectrum of nutritional and health benefits. More research is still needed, but the initial studies are promising in terms of microgreens' positive impacts.

How to Add Microgreens for Nutritional Benefits

Incorporating microgreens into your diet is simple with these tips:

Purchasing Microgreens

• Find microgreens in the produce aisle at your local grocery store, often sold in clear plastic clamshell containers.
• Look for varieties like broccoli, kale, cabbage, arugula, radish, mustard, sunflower, amaranth, buckwheat. Go for a mix.
• Seek out microgreens with vibrant, perky greens and minimal yellowing. Avoid wilted or mushy greens.
• Check the expiry date and pick microgreens with more shelf life remaining.
• Buy just enough microgreens to consume within 5-7 days for maximum freshness. The vitamin C and antioxidant content declines over time after harvesting.

Storing Microgreens

• Once home, immediately transfer the microgreens to a breathable container if not already in one. Avoid bags.
• Rinse gently under cool water to remove any residues. Dry thoroughly with paper towels.
• Refrigerate microgreens in high humidity drawers, if possible, to prevent drying out.
• Microgreens will keep 5-7 days if refrigerated properly. Discard any that appear discolored or slimy.

Using Microgreens in Meals and Snacks

• Add microgreens to salads, sandwiches, burgers, pizza, pasta, soups, roasted veggies, tacos, sushi rolls, casseroles, stir fries, omelets, frittatas and more. They pair well with many foods.
• Mix into grain bowls, veggie bowls, Buddha bowls, or savory oatmeal. Combine with quinoa, rice, chickpeas, tofu, eggs etc.
• Blend into smoothies, juices, protein shakes, yogurt drinks, instant breakfast drinks.
• Use as a garnish on finished plates, avocado toast, yogurt bowls, overnight oats, chia pudding, desserts.
• Make lettuce wrap sandwiches with microgreens for crunch.
• Add microgreens to homemade flatbread, naan or pizza dough.
• Mix into potato, tuna, egg, chicken, pasta salad recipes.
• Add to wraps, falafel sandwiches, pitas, and gyros for texture.
• Use as a crunchy topping on tacos, enchiladas, burritos, and nachos.
• Mix into dips like hummus, baba ganoush, salsa, and guacamole.
• Add to quesadillas, fajitas and other Mexican dishes.
• Sprinkle on top of soups like tomato, vegetable, minestrone.
• Add to ramen, pho, wonton soup and other Asian noodle dishes.
• Use as a pizza topping for color and crunch.

Maximizing Nutrition

• Enjoy microgreens raw whenever possible rather than cooked to preserve nutrients.
• Chop, tear or cut microgreens rather than shredding finely to keep integrity.
• Consume the microgreen stems as well as the leaves. The stems contain fiber, vitamins and minerals too.
• Pair microgreens with healthy fats like olive oil, avocado or nuts to increase absorption of fat-soluble vitamins.

With endless culinary uses, microgreens make it easy to improve your nutritional intake from meals and snacks!

Maximize the Nutrition You Get from Microgreens

There are several effective strategies you can use to help maximize and retain the nutritional value you get from microgreens. One of the most important tips is to consume microgreens raw within a short time after purchasing them. Cooking microgreens can destroy and leach some of the delicate vitamins, particularly vitamin C which starts declining rapidly after harvest. For the highest nutrient levels, eat the microgreens soon after bringing them home while still fresh.

When preparing microgreens, you also want to avoid shredding or finely chopping the greens. Cutting and tearing the leaves and stems into larger pieces can help retain their structural integrity better versus chopping them into tiny fragments. This maintains the naturally bundled nutrients and allows for improved nutrient retention and absorption as you chew and digest the greens. Make sure to thoroughly chew the microgreens well to release beneficial compounds like carotenoids that are found within tough plant cell walls.

It’s also advisable to eat the stems of microgreens along with the leaves. The stems provide valuable dietary fiber, vitamins, and minerals that complement the nutrition in the leaves. Pairing microgreens with healthy fats can further maximize your nutrient absorption since fat-soluble vitamins A, E, and K assimilate better. Good options include olive oil, nuts, seeds, or avocado.

Proper storage after purchasing is crucial too. Rinsing and drying microgreens thoroughly before storing in an airtight container in the high humidity drawer of the refrigerator preserves freshness and nutrient levels. Following these simple steps can help you get the most nutritional bang for your buck from microgreens!

Conclusion

Microgreens are nutritional powerhouses packed with vitamins, minerals, antioxidants, and beneficial plant compounds. Despite their small size, microgreens contain up to 40x higher levels of nutrients compared to mature greens. Their dense nutrient profile provides a variety of health advantages from boosting immunity, reducing inflammation, improving heart and gut health, and more.

Research shows that top microgreen varieties like broccoli, kale, cabbage, arugula, radish and mustard offer their own unique nutritional benefits. Broccoli microgreens are high in antioxidants like sulforaphane. Kale microgreens contain carotenoids and flavonoids that fight inflammation. Radish microgreens provide antimicrobial benefits. The wide spectrum of nutrients and health effects makes incorporating a mix of microgreens ideal.

It’s now easy to find fresh microgreen varieties right in the produce section at your local grocery store. Their vibrant green colors and crunchy texture make for nutritious additions to salads, sandwiches, smoothies, and countless other dishes. Just a small handful of microgreens can provide a major nutritional boost.

To get the most from microgreens, maximize their nutritional value by storing properly after purchasing and consuming raw within a week. Proper refrigeration retains the delicate vitamins. Eating the stems along with leaves provides fiber. Combining with healthy fats aids nutrient absorption. With their concentrated nutrients and versatility, integrating microgreens into your diet can be a simple and tasty way to significantly improve your overall nutrition and well being.