Microgreens are young, edible plants that are harvested at an early stage of growth, usually within 7-21 days after germination. They are known to be rich in nutrients and can provide a concentrated dose of vitamins, minerals, and phytochemicals. Here are some common types of microgreens and their potential nutritional benefits:
Here are the potential health benefits associated with the top 25 microgreens:
Broccoli Microgreens:
- Antioxidant-rich, potentially supporting anti-cancer properties.
- Excellent source of vitamins C and K, folate, and fiber.
Commercial name Broccoli microgreens Scientific name (genus and species) Brassica oleracea L. var. italica Planting Between 10 – 12 seed per square inch Growth length (day) 7-9 days Growth height Between 1–2 inches tall. Macro-elements per mg/100 g of Fresh Weight (FW) Calcium (Ca) 88 mg Magnesium (Mg) 51 mg Phosphorous (P) 69 mg Potassium (K) 326 mg Sodium (Na) 52 mg Nitrates (NO3) 267 mg Micro-element minerals per mg/100 g FW Iron (Fe) 0.67 mg Zinc (Zn) 0.37 mg Copper (Cu) 0.09 mg Manganese (Mn) 0.37 mg Cadmium (Cd) < 0.0001mg Lead (Pb) < 0.0001mg Vitamin Content Vitamin A (ᵦ-carotene) 221.80 mg Vitamin C (Ascorbic Acid) 51.0 mg Vitamin E (tocepherol) 24.1 mg Vitamin K (Phylloquinone) 2.8 ug Antioxidant bioactive compounds (Bioaccessibility %) Glucoraphanin 4.8 µmol / g Total isothiocyanates (sulforaphane) 633.11mg, 32.30% Total anthocyanins (cyanidin-3-glucose) 12.66, 0% Total soluble polyphenols 2017.38, 70.09% Other Nutrients Fiber 410 mg Broccoli Microgreens Protein 2300 mg
Kale Microgreens:
- High in vitamins A, C, and K, supporting immune function and bone health.
- Rich in antioxidants and anti-inflammatory compounds.
Kale microgreens are rich in multiple essential nutrients, including the following potential health benefits:
Vitamin A: Crucial for cell division, growth, vision, immunity, and reproduction
Vitamin B6: Plays a crucial role in metabolism, converting food into energy; brain development, and regulation of immune responses
Vitamin C: Crucial for the development, growth, and repair of body tissues and serves as an antioxidant, protecting cells against the effects of free radicals, which are molecules produced during the breakdown of food or exposure to radiation, tobacco smoke, and other external sources. (Free radicals are associated with developing heart disease, cancer, Alzheimer’s, and other diseases.)
Vitamin E: Neutralizes or reduces free radicals, protecting molecular and cellular components, and preventing free radicals from oxygenating cholesterol, thus reducing the chances of stroke or heart disease
Vitamin K: Plays a key role in wound healing, blood clotting, and bone growth
Calcium: Critical in building and maintaining healthy bones and teeth and proper heart, nerve, and muscle functioning and may help reduce the risk of heart disease
Copper: Helps to maintain healthy bones; proper functioning of nerves, blood vessels, and the immune system; the formation of red blood cells; and proper iron absorption
Fiber-rich phosphorus: Important in managing the body’s energy use and storage, filtering and removing waste from the kidneys, and promoting nerve conduction
Folate: Belongs to the B vitamins and is crucial in the formation of red blood cells, proper cellular growth and function, and reduced risk of brain and congenital spinal disabilities during pregnancy
Iron: Helps produce the oxygen-carrying component (hemoglobin) in red blood cells, enhances the body’s energy use, and strengthens the immune system.
Magnesium: Crucial in numerous biochemical reactions in the body, regulating blood pressure, supporting the immune system, and helping with muscle and nerve functioning, reducing the possibility of kidney stones
Manganese: Important for bone and connective tissue development, blood sugar regulation, and normal brain and nerve function
Potassium: Needed for proper cellular functioning, regulating the heartbeat, synthesizing protein, regulating muscle and nerve functioning, and metabolizing carbohydrates
Pea Shoots Microgreens:
- Good source of vitamins C and E, beta-carotene, and folate.
- High in antioxidants and anti-inflammatory properties.
Pea shoots and leaves are one of the very low-calorie vegetables. 100 g of fresh leaves hold just 27 calories. Nonetheless, they hold several vital phytochemicals, anti-oxidants, vitamins, and minerals that benefit overall health immensely.
Pea shoot greens are rich sources of flavonoid phytochemicals such as β-carotenes,, and xanthins. Together, these compounds have been found to counter the carcinogenic effects of estrogen and thus may offer protection against prostate, breast, cervical, colon, ovarian cancers by their cancer-cell growth inhibition, cytotoxic effects on cancer cells.
Fresh shoots are rich source of folates. 100 g of fresh greens contain 91 µg or 22% of folates. This vitamin may help prevent neural tube defects in the newborns when advised in anticipant mothers.
Pea tendrils are an excellent source of vitamin A. 100 g fresh leaves contain 1133 IU of vitamin A and 4100 µg of β-carotene. Carotenes convert into vitamin-A in humans. Studies found that vitamin A and flavonoid compounds in green leafy vegetables help humans protected from skin, lung, and oral cavity cancers.
Pea shoots and leaves abundant in B-complex group of vitamins such as thiamin, riboflavin, niacin, vitamin B-6 (pyridoxine), and pantothenic acid that are essential for optimum cellular enzymatic and metabolic functions.
Fresh pea tendrils contain healthy levels of vitamin-C (100 g hold 79 mg or 88% of RDI); eight times more vitamin C than blueberries
Vitamin-C is a powerful, natural anti-oxidant. Foods rich in this vitamin help the human body protect from scurvy disease, develop resistance against infectious agents (boosts immunity), and scavenge harmful, pro-inflammatory free radicals from the body.
Pea shoots are excellent sources for vitamin-K; 100 g provides 280 μg or 233% of recommended intake. Vitamin K has a potential role in bone health by promoting osteotropic (bone formation and strengthening) activity. Adequate amounts of dietary vitamin-K levels help to limit neuronal damage in the brain. It thus has an established role in the treatment of patients who have Alzheimer’s disease.
They also are a moderate source of minerals, especially magnesium, phosphorus and iron. They pack a small amounts of other essential minerals and electrolytes such as calcium, potassium, manganese, and zinc.
Radish Microgreens:
- High in vitamin C, promoting immune support and collagen production.
- Rich in minerals like potassium and calcium.
Radishes have some healthful properties thanks to their fiber, vitamin C, and antioxidant content. For example, vitamin C is important in many physiological processes, including protein metabolism, wound healing, and immune system regulation.
May Lower Blood Sugar
Researchers have suggested that consuming radishes may be beneficial for people with diabetes, because radishes slow sugar absorption and reduce the starch-induced post-meal glycemic load.
Provides Antioxidants
The antioxidant compounds in radishes may provide some of their anti-diabetic power. Anthocyanins help give radishes their bright range of colors, and research suggests that consuming more of them is associated with a lower risk of cardiovascular disease.5
Antioxidants are beneficial because they can help repair oxidative stress caused by free radicals in the body. This stress can contribute to inflammation, obesity, diabetes, and other conditions.6
Reduces Risk of Chronic Disease
Like antioxidants, dietary fiber has many health benefits. These include preventing and managing heart disease, high cholesterol, diabetes, and digestive diseases. Researchers are also looking at fiber’s ability to prevent infection and even improve mood and memory.7
May Reduce Risk of Cancer
Radishes may not seem to have much in common with broccoli, but both are cruciferous vegetables. Research has shown some associations between a diet high in these nutritious veggies and a lowered risk of cancer.8 Specific to radishes, a study of radish extract found that it could inhibit the proliferation of certain cancer cells in a lab setting.9
Prevents Gallstones
Like other cruciferous vegetables, radishes contain a compound called gluecosinolate. It has antioxidant and anticancer properties and can decrease cholesterol levels in the liver. This, in turn, can prevent the formation of gallstones.10
Low in FODMAPs
A diet low in certain carbohydrates called FODMAPs (fermentable oligo-, di-, mono-saccharides and polyols) may help ease symptoms in people with bowel diseases such as irritable bowel syndrome and Crohn’s disease. Radishes are suitable for people following alow-FODMAP diet.
Allergies
Food allergy to radish is rare but has been reported in the medical literature Symptoms of an allergic reaction can include hives, itching and swelling around the mouth, and even difficulty breathing. If you suspect a food allergy, talk to a healthcare professional about diagnosis and management.
Radishes contain just 19 calories, nearly 2 grams of fiber, and plenty of vitamin C. There are other micronutrients in radishes as well. The following nutrition facts are provided by the USDA for 1 cup (116g) sliced, raw radish.1
- Calories: 19
- Fat: 0.1g
- Sodium: 45mg
- Carbohydrates: 3.9g
- Fiber: 1.9g
- Sugar: 2.2g
- Protein: 0.8g
Sunflower Microgreens:
- Excellent source of vitamin E, supporting skin health and protecting against oxidative damage.
- High in minerals such as iron, magnesium, and zinc.
According to USDA’s sunflower microgreens nutrition data, a 64 g serving of sunflower microgreens will provide (7):
- 25 calories
- 2 g of protein
- 4 g of carbohydrate
- 2 g of fiber
- 80 milligrams (mg) of calcium
- 14.4 mg of iron
- 60 mg of magnesium
- 80 mg of phosphorus
- 270 mg of potassium
- 10 mg of sodium
- 0.6 mg of zinc
- 9 mg of vitamin C
- 40 micrograms (mcg) of vitamin K
- 60 mcg of folate
- 500 IU of vitamin A
The greens also contain selenium, manganese, and a range of B vitamins.
Contains Disease Fighting Antioxidants
Sunflower microgreens several nutrients which work as powerful antioxidants that protect cell membranes and other structures in the body from damage by free radicals.This may help reduce or prevent some of the effects of aging such as heart disease, cancer, and arthritis.
Good For Your HeartCardiovascular disease is a term used to describe diseases of the heart and blood vessels. Sunflower microgreens, like many plant foods, contain phytosterols, which are plant compounds that may help protect the heart by lowering cholesterol (9).
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Good For Your EyesSunflower microgreens are a rich source of vitamin A, a nutrient that is essential for normal vision. Vitamin A also helps protect the cells in the body from free-radical damage and keeps the immune system healthy
Aids In Weight Loss
Sunflower greens contain a good amount of fiber and protein. As part of a healthy, balanced diet, these vegetables can help control hunger and reduce calorie intake. Fiber also helps regulate blood sugar levels by slowing down carbohydrate digestion (14).
sunflower microgreens
May Reduce Menopausal SymptomsSunflower microgreens are high in calcium, which is needed for muscle contractions, blood vessel contraction and expansion, hormone secretion, and normal heart rhythm. Getting enough calcium can also help prevent bone loss in peri- and postmenopausal women (16).
May Improve DigestionSunflower greens contain dietary fiber and protein, which can improve digestive health by slowing down the movement of food through the intestines and making you feel full for a longer period of time after eating. Fiber also helps facilitate regular bowel movements and promotes the growth of beneficial bacteria in the digestive system.
Good For Bone HealthSunflower microgreens are rich in calcium, which is necessary for bone development and strength. Magnesium deficiency can also result in osteoporosis or brittle bones. Sunflower microgreens also contain a number of other nutrients that are important for bone health, including vitamin K, manganese, potassium, phosphorus, copper, and zinc (4).
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Contains Essential Amino AcidsSunflower microgreens are rich in 8 of the 9 essential amino acids which you need to obtain from food in order to build and maintain body tissues, and facilitate metabolic reactions, among other essential roles in the body.
Sunflower microgreens contain potassium and magnesium. Potassium is the major mineral found inside cells and magnesium is important for muscle function as well as the function of other organs in the body
Supports Immune System
Sunflower microgreens are rich in vitamin C, which is needed for making collagen and absorbing non-heme iron. It is also an antioxidant and plays an important role in immune system function by preventing infections and strengthening the immune cells that fight illness
Good For Skin Health
Sunflower microgreens are a great source of vitamin C, which is necessary for the growth and repair of tissues in all parts of your body. Vitamin C also helps promote healthy skin by supporting formation of collagen. It also provides antioxidant protection from free radical damage to cells
Other nutrients in these greens that nourish your skin are:
Vitamin A: Combats dry skin, redness and acne. Improves the appearance of aging skin by increasing collagen production. Helps reduce inflammation in the body, which can contribute to acne.
Vitamin E: Prevents signs of aging, protects against sun damage, fights off free radicals that can cause cancer.
Zinc: Helps the body form new cells, which is necessary for wound healing. Keeps nails, hair and skin healthy.
Selenium: Deficiencies can lead to acne and blotchy skin because it prevents inflammation in the skin. It is also a powerful antioxidant that can help fight free radicals and prevent cell damage.
Carotenoids: Prevents cancer and enhances immune system function.May Reduce Symptoms Of Allergies
Sunflower greens are rich in manganese, which is necessary for metabolizing fats and proteins (5). It can also stimulate the production of enzymes that break down histamine, possibly helping to reduce allergy symptoms.
Good For Pregnant Women
Sunflower greens are rich in folate. Folate deficiency is associated with birth defects, so it is important for all women of childbearing age to get enough folate or folic acid. It is also necessary for DNA synthesis and the formation of red blood cells. Sunflower microgreens are a great source because they contain more folate than most other greens.
Spinach Microgreens:
- Abundant in vitamins A, C, and K, promoting vision, immune function, and bone health.
- Rich in iron and folate, supporting red blood cell production.
Beet Microgreens:
- Contains betalains, powerful antioxidants with anti-inflammatory properties.
- Good source of vitamins A, C, and K, as well as minerals like potassium and manganese.
Cilantro Microgreens:
- Rich in antioxidants, including quercetin, potentially providing anti-inflammatory and immune-supporting effects.
- Contains vitamins A, C, and K, and minerals like potassium and manganese.
Basil Microgreens:
- High in vitamins A, C, and K, supporting immune function and vision health.
- Contains essential oils with potential antimicrobial and anti-inflammatory properties.
Mustard Microgreens:
- Packed with antioxidants, including glucosinolates, which may have anti-cancer properties.
- Good source of vitamins A, C, and K, and minerals like calcium and potassium.
Arugula Microgreens:
- Contains phytochemicals with potential anti-cancer and anti-inflammatory effects.
- High in vitamins A, C, and K, and minerals such as calcium and potassium.
Chia Microgreens:
- Rich in omega-3 fatty acids, supporting heart health and brain function.
- Good source of fiber, calcium, and magnesium.
Amaranth Microgreens:
- High in vitamins A, C, and K, and minerals such as iron and calcium.
- May have antioxidant and anti-inflammatory properties.
Swiss Chard Microgreens:
- Rich in vitamins A, C, and K, and minerals like magnesium and potassium.
- Contains antioxidants with potential anti-inflammatory effects.
Red Cabbage Microgreens:
- Packed with antioxidants, including anthocyanins, which may support heart health and reduce inflammation.
- Good source of vitamins A, C, and K, and minerals such as potassium and manganese.
Watercress Microgreens:
- High in vitamins A, C, and K, and minerals like calcium and manganese.
- Contains potential anti-cancer compounds and supports bone health.
Tatsoi Microgreens:
- Rich in vitamins A, C, and K, and minerals such as calcium and potassium.
- May have antioxidant and anti-inflammatory properties.
Carrot Microgreens:
- Good source of beta-carotene, supporting eye health and immune function.
- Contains vitamins C and K, and minerals like potassium and manganese.
Red Radish Microgreens:
- High in vitamin C, providing immune support and promoting collagen production.
- Rich in minerals such as potassium and calcium.
Wheatgrass Microgreens:
- Nutrient-dense, containing vitamins A, C, and E, and minerals like iron and magnesium.
- May support detoxification and provide antioxidant benefits.
Garlic Microgreens:
- Contains compounds with potential anti-inflammatory and immune-supporting effects.
- May have antimicrobial properties and support heart health.
Dill Microgreens:
- Packed with vitamins A, C, and K, and minerals like calcium and manganese.
- May have antioxidant and anti-inflammatory properties.
Fennel Microgreens:
- Rich in vitamins A, C, and K, and minerals such as calcium and potassium.
- Contains antioxidants with potential anti-inflammatory effects.
Celery Microgreens:
- High in vitamins A, C, and K, and minerals like potassium and calcium.
- May have anti-inflammatory properties and support digestive health.
Onion Microgreens:
- Contains antioxidants with potential anti-inflammatory and immune-supporting effects.
- May have antimicrobial properties and support heart health.
These health benefits highlight the valuable role that microgreens can play in a well-rounded diet, providing essential nutrients and potential health-promoting properties. Remember to enjoy a variety of microgreens to reap a wide range of benefits and add flavor and nutrition to your meals.
Organically grown SuperSprout MicroGreens from SuperSprout Farm in Salt Springs Florida offer a multitude of health benefits. Here are some of the key advantages of incorporating these nutritious superfoods into your diet:
- High Nutritional Value: Microgreens are harvested at an early stage when they are packed with concentrated nutrients. They contain higher levels of vitamins, minerals, and antioxidants compared to their mature counterparts. By consuming organically grown microgreens, you can enhance your nutrient intake and support overall health and well-being.
- Antioxidant Power: Microgreens are rich in antioxidants that help protect your cells from damage caused by harmful free radicals. These antioxidants have been linked to reducing the risk of chronic diseases, including heart disease, certain cancers, and neurodegenerative disorders.
- Immune System Support: Microgreens contain immune-boosting compounds such as vitamins C and E, beta-carotene, and selenium. These nutrients play a vital role in supporting the immune system and defending the body against infections and diseases.
- Digestive Health: Microgreens are a great source of dietary fiber, which promotes healthy digestion and supports regular bowel movements. Including fiber-rich microgreens in your diet can aid in maintaining a healthy gut and preventing digestive issues such as constipation.
- Weight Management: Microgreens are low in calories and high in nutrients, making them an excellent addition to a weight management plan. They provide essential vitamins, minerals, and fiber while keeping calorie intake in check, helping you feel satisfied and nourished.
- Heart Health: Certain microgreens, such as broccoli and red cabbage, contain compounds that may help reduce the risk of cardiovascular diseases. These compounds have been associated with lowering cholesterol levels and supporting heart health.
- Eye Health: Microgreens like kale and spinach are rich in carotenoids, including lutein and zeaxanthin, which are beneficial for eye health. These compounds have been linked to reducing the risk of age-related macular degeneration and promoting overall eye health.
- Anti-Inflammatory Properties: Microgreens have been shown to possess anti-inflammatory properties due to their high content of antioxidants and phytonutrients. Including these superfoods in your diet may help reduce inflammation in the body, which is associated with various chronic diseases.
By choosing organically grown microgreens from SuperSprout Farm, you can reap these health benefits while enjoying the pure, chemical-free goodness of these vibrant superfoods. Boost your meals with the finest quality SuperSprout MicroGreens and nourish your body with nature’s nutritional powerhouses.
