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They have an intense aromatic flavor and concentrated nutrient content and come in a variety of colors and textures.
The most popular varieties are produced using seeds from the following plant families 1 :. Cereals such as rice, oats, wheat, corn and barley, as well as legumes like chickpeas, beans and lentils, are also sometimes grown into microgreens 1.
Microgreens vary in taste, which can range from neutral to spicy, slightly sour or even bitter, depending on the variety.
Generally speaking, their flavor is considered strong and concentrated. Microgreens can be grown from various seeds. Their taste can vary greatly depending on the variety.
While their nutrient contents vary slightly, most varieties tend to be rich in potassium, iron, zinc, magnesium and copper 2 , 3. Microgreens are also a great source of beneficial plant compounds like antioxidants 4.
In fact, research comparing microgreens to more mature greens reports that nutrient levels in microgreens can be up to nine times higher than those found in mature greens 5.
Research also shows that they contain a wider variety of polyphenols and other antioxidants than their mature counterparts 6.
One study measured vitamin and antioxidant concentrations in 25 commercially available microgreens. Although vitamin and antioxidant levels varied, levels measured in microgreens were up to 40 times higher than those recorded for more mature leaves 4.
For instance, one study compared nutrient levels in sprouts, microgreens and fully grown amaranth crops. It noted that the fully grown crops often contained as much, if not more, nutrients than the microgreens 7.
Therefore, although microgreens generally appear to contain higher nutrient levels than more mature plants, this may vary based on the species at hand.
Microgreens are rich in nutrients. They often contain larger amounts of vitamins, minerals and antioxidants than their more mature counterparts. Eating vegetables is linked to a lower risk of many diseases 8 , 9 , This is likely thanks to the high amounts of vitamins, minerals and beneficial plant compounds they contain.
Although most often used as a garnish to add a splash of color to the plate, they can also take center stage as a main ingredient in dishes like salads.
There is a huge variety of microgreens available, ranging from different kinds of vegetables to even some types of herbs.
Some of the most popular types of microgreens include:. Microgreens are much more nutrient-dense foods than their fully mature counterparts.
This is because they take all of the important vitamins and minerals found in the mature plant and manage to cram them into a much smaller package.
Most vegetables provide a diverse array of nutrients. Swiss chard, for example, is especially high in vitamin K, vitamin A and vitamin C , while beets are loaded with manganese and folate.
The microgreen versions of these vegetables boast just as varied a nutrient profile and can help boost your vitamin and mineral intake quickly and easily.
Polyphenols are important natural chemicals found in many foods and contain powerful antioxidant properties. Antioxidants help prevent the buildup of harmful free radicals, which are highly reactive compounds that form in the body and can cause damage to cells as well as chronic disease.
Most vegetables are high in health-promoting polyphenols. Some studies have also found that the microgreen versions of these vegetables are similarly high in polyphenols.
Not only were the microgreens found to be good sources of polyphenols, but they actually contained a wider variety of polyphenols than their mature vegetable counterparts.
In addition to microgreens and mature vegetables, other rich sources of polyphenols include fruit, tea, coffee and even chocolate.
Statistics show that heart disease is the leading cause of death, accounting for an estimated one in six deaths in the United States.
Making dietary modifications is one of the easiest and most effective ways to prevent coronary heart disease and maintain heart health.
Studies show that eating more vegetables is associated with reduced heart disease risk factors and a lower risk of heart disease.
Some studies have also found that including microgreens in your diet could help decrease certain heart disease risk factors. One animal study fed rats a high-fat diet supplemented with red cabbage microgreens.
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