Microgreens are a diminutive form of edible greens produced from the seeds of vegetables, herbs, or grains. Regardless of their size, their nutrient value goes beyond their usual adult counterparts set. The nutritional value lies in the richness of vitamins, minerals and antioxidants they contain. To quantify their nutritional value, this article will provide an in-depth look at the comprehensive nutritional value chart of different types of microgreens.
The nutritional value of each specific microgreen varies depending on its type. For example, red cabbage, cilantro, and garnet amaranth are known for their vitamin C content. Green daikon radish for its Vitamin E, and sunflower for its lecithin content.
Let’s begin with an overview of the nutritional value of microgreens:
VITAMINS
Vitamins are essential organic compounds necessary for various physiological functions. Microgreens are a good source of several vitamins, including vitamins C, E, and K, as well as several B vitamins. The concentration of vitamins in microgreens can vary widely depending on the specific variety. For example, garnet amaranth and red cabbage have the highest concentrations of vitamin C, significantly more than their mature counterparts. Similarly, green daikon radish microgreens are rich in vitamin E.
However, it is the concentration of vitamin K in microgreens that truly stands out. Vitamin K plays a key role in blood clotting and bone health. Many microgreens, such as cilantro, amaranth, basil, and radish, contain over six times the recommended daily value of this essential vitamin.
MINERALS
Minerals are inorganic substances required for various functions in the body, including bone formation, energy creation, and enzyme function. They are generally divided into macrominerals, needed in larger amounts, and trace minerals, needed in smaller amounts. Microgreens are a good source of several essential minerals, including calcium, iron, magnesium, phosphorus, potassium, and zinc.
For example, sunflower microgreens are rich in calcium, needed for bone health. Cilantro microgreens are a good source of iron, which is essential for carrying oxygen in the blood. In terms of magnesium, buckwheat microgreens rank high. Meanwhile, the small but mighty broccoli microgreen is a powerhouse of phosphorus, potassium, and zinc.
ANTIOXIDANTS
Antioxidants are compounds that help protect the body against damage from harmful molecules called free radicals. Microgreens are rich in several types of antioxidants, including beta-carotene, vitamin E, and vitamin C. Beta-carotene is an antioxidant that is converted into vitamin A in the body and is important for healthy skin, immune function, and eye health. Some of the best sources of beta-carotene among microgreens include sunflower, kale, and spinach microgreens.
Meanwhile, Vitamin E is a fat-soluble antioxidant found in high amounts in amaranth, basil, and green daikon radish microgreens. Red cabbage microgreens are tops for vitamin C, a vitamin that also behaves as an antioxidant. These nutrients have been associated with a reduced risk of chronic diseases, including heart disease and cancer.
FIBER
Dietary fiber is an essential component for a healthy diet. It is beneficial for maintaining bowel health, controlling blood sugar levels, and aiding in weight management. Although not traditionally known for their fiber content, microgreens, particularly in larger servings, can contribute to daily fiber intake. For example, one cup of raw kale microgreens provides 0.6 grams of fiber, while a similar serving size of spinach microgreens provides 0.7 grams.
PROTEIN
Protein is a crucial nutrient required for building and repairing tissues, as well as producing enzymes and hormones. Although the exact protein content can vary, sprouted legume seeds, such as lentil, chickpea, and green pea microgreens, are typically high in protein. These microgreens can contribute to daily protein intake, particularly for those following vegetarian or vegan diets.
In summary, microgreens are a nutritional powerhouse, contributing numerous essential nutrients to the diet. Their high content of vitamins, minerals, antioxidants, fiber, and protein make them an excellent addition to a healthy diet. Keep in mind that while these figures give a general idea, the nutritional content can vary based on growing conditions, the maturity of plants at harvest, and how they are stored and used. However, despite these slight variations, microgreens remain a highly nutritious choice for health-conscious consumers.
