- 1 Is smaller always better?
- 2 Microgreens can be helpful.
In comparison to regular-sized vegetable greens, microgreens are described as being healthier. Aside from that, they are also more expensive. Are microgreens more nutrient-dense than their mature counterpart? What other benefits do they have? Are they worth the extra cost?
A microgreen, also known as veggie confetti, is grown much the same way that regular vegetables are. They are harvested in the baby green stage when the plants are no taller than 5cm and have grown true leaves (not mature leaves). This takes somewhere between 1-3 weeks from when the seeds are sown.
Bean sprouts and alfalfa are the young cuttings usually eaten whole and grown in water. Microgreens, however, grow in soil, not water.
Initially, people cultivated microgreens for use by chefs in restaurants. The original use of basil, coriander, swiss chard, beets, and red garnet amaranth complemented other ingredients and as a garnish. They have since become more popular. You can even purchase pots for your microgreen species.
In March 2017, several sites had published more than 16,000 news items about microgreens. They are also said to be healthy and encourage children to eat more vegetables and be easy to grow to be an excellent addition to urban diets.
Is smaller always better?
A research study in the United States compared nutrient levels of a wide range of microgreens with mature greens or an adult plant.
Baby greens differed in their vital nutrients and mineral content. However, their vitamin C, vitamin E, and carotenoid content were typically higher per gram than mature crops (some of which produced vitamin A and others maintained eye health).
Could these nutritionally “supercharged” leaves be a quick way to improve our diets?
There is no doubt that the nutritional content of microgreens is higher, which means that they are typically considered to be concentrated sources of more vitamins and trace minerals. According to US data, microgreens have a similar energy density as full-sized versions (about 120kJ or 29kcal per 100g). Broccoli microgreens, for example, were similar to mature broccoli in mineral composition or mineral profiles but higher in calcium. Additionally, red cabbage microgreens contain more polyphenols (beneficial plant compounds) than mature red cabbage.
How many can we afford to eat to create a noticeable difference? Red cabbage microgreens, for example, provide 103mg of vitamin C per 100g, compared to 69mg of vitamin C in full-sized red cabbages of the same weight. Despite this, you could buy half a regular cabbage for the price of a small pot of cabbage microgreens.
We should consume at least five vegetables a day, which amounts to about 75g or a cup of leafy vegetables. If you serve a garnish of microgreens with your dish, you could either blow your budget or not consume enough to attain the recommended five servings of their mature counterparts daily.
Despite the nutrient content of baby greens, the name “vegetable confetti” suggests the small contribution they probably make to total vegetable intake.
Microgreens can be helpful.
Although microgreens may contribute a small amount to nutrient intake, they may have a place in our homes. It has been shown that growing mature vegetables in schools can lead to children eating more vegetables and consuming a more varied diet. Getting beyond mustards and cresses and growing microgreens could bring inspiration to the next generation regarding human health. Even wild greens can be cultivated as these young greens.
As far as culinary use is concerned, many of the microgreens are herbs, and the leafy varieties can have different tastes when small. In addition to adding rich color, they can enhance the taste of a recipe by adding new and fruity flavors that boost both the visual appeal and taste. Indirectly, the fascinating flavors of these plants could even decrease the need for additional seasoning as a health benefit.
There are many food trends, but microgreens may be the most recent, providing a nutritional advantage. However, their real value is probably related to growing your vegetables thru organic seeds. In a small way, we can establish a connection with our food and ensure the food safety of microgreens through this process.
In addition to being attached to our food supply and their nutritional qualities, these tiny leafy greens make an essential part of our kitchen. They may remind us of our food sources and encouraging us, especially the younger generation, to try new foods and taste combinations. Even if we become attached to food, we may choose to eat healthier in the long run.
What nutrients are in microgreens?
Researchers evaluated levels of four groups of vital nutrients, including vitamin K, vitamin C, vitamin E, lutein, and beta-carotene, in 25 different commercially grown microgreens.
What are the best microgreens?
Researchers say to look for the most intensely colored ones when choosing microgreen species, which will be the most nutritious.
What are the health benefits of microgreens?
Microgreens have been shown to contain high levels of key nutrients, vitamins, and beneficial bioactive components. They have even been shown to contain compounds that reduce health risks.
Why are microgreens sustainable?
They’re nutrient-dense and a rich source of up to 25 times as many nutrients as mature vegetable greens.
How do I germinate my plants?
Seeds of some varieties are soaked overnight to enhance germination. Flats may be covered or placed in reduced light intensity during germination. Although high humidity prevents dehydration, it also encourages decay and microbial growth (high microbial count), increasing health risks.
What are the challenges?
These baby greens are difficult to store due to their high surface area to volume ratio, high respiration rate, delicate leaves, rapid postharvest decay, leakage of nutrient levels, tissue damage, and early senescence. Furthermore, it would help if you avoided pesticide-treated seeds because the seed coat can remain on the seeds and can be eaten.
What are the benefits of light quality?
Light quality affects the growth, morphology, color, flavor, mineral concentration, and quality of microgreens.