So for example, a broccoli microgreen, some of which are germinating happily on my shelf as we speak - I heard that a microgreen of a vegetable contains all the nutrients of a full-grown veg? It sounds wonderful, but is it true? More on-topic, I grow microgreens in a sprouting tray with cotton shoelaces threaded all around and cut ends sticking down into the bottom of the tray which is filled with water, so they wick water to the greens. They grow so much better than when I had to remember to water them!
Slightly off-topic, but... are microgreens as nutritious as the actual veg?
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It's an interesting question to me. AI says the answer is yes: "Microgreens are rich in nutrients. They often contain larger amounts of vitamins, minerals and antioxidants than their more mature counterparts."
But it also says it depends on the variety...some are, some are not.
A different use of microgreens for me is in short term soil replenishment. I have seen significant benefits from microgreens turned back into the soil. In a matter of days, it is possible to achieve some degree of soil replenishment and incorporate the benefits of crop rotation by using excess seeds. Situations such as recently harvested space and wintertime warm spells work well.
But it also says it depends on the variety...some are, some are not.
A different use of microgreens for me is in short term soil replenishment. I have seen significant benefits from microgreens turned back into the soil. In a matter of days, it is possible to achieve some degree of soil replenishment and incorporate the benefits of crop rotation by using excess seeds. Situations such as recently harvested space and wintertime warm spells work well.
Microgreens are often as nutritious, if not more so, than their mature vegetable counterparts. They are harvested just after the first leaves develop, usually one to three weeks after germination, making them very nutrient-dense. This means they often contain higher levels of vitamins, minerals, and antioxidants per gram compared to the mature plants. Studies have shown that microgreens can have significantly higher levels of vitamins like C, E, and K. They are also rich in essential minerals and antioxidants.
The nutritional content varies depending on the plant species. For example, red cabbage microgreens are known for high vitamin C content, while cilantro microgreens are rich in carotenoids. The nutritional value can also be influenced by growing conditions, including soil type and light exposure.
The nutritional content varies depending on the plant species. For example, red cabbage microgreens are known for high vitamin C content, while cilantro microgreens are rich in carotenoids. The nutritional value can also be influenced by growing conditions, including soil type and light exposure.
Please excuse me it this has already been said on this thread, but something to take into consideration is the source of information, and the quality of the source.
It is important to ask, who and what, exactly, determined the nutritional content of any specific food, and where did the sample foods come from?
Ever wonder why the cartoon character Popeye ate spinach to gain strength? During the late 1920s and early 1930s, childhood disease due to malnutrition was rampant and fresh vegetables were costly for an impoverished urban mother. A federal government pamphlet was published and widely distributed, listing the nutritional value of many foods. It was a case of bad proofreading, because a misplaced decimal point attributed much more iron content to spinach than it actually has. It gained a false reputation as a superfood.
"Studies report" the headline reads, but it does not necessarily tell you that the "study" included only 50 college kids being paid ten bucks to answer a one page questionnaire.
In the final analysis, I give you this 1970s bumper sticker:
Eat Right, Exercise, Die Anyway
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redback
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whoops - I didn't see this before my earlier response to the raised garden question.
You're intending to almost totally enclose a garden to avoid nature. Actually, you are part of nature so just grow herbs in a small but fertile raised bed by the back door without any walls or roof.
redback
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Nature is outdoors and in you as well.
The bed won't get enough light if it's roofed.
Pat the cats - go "whooaa!!" to the dogs and observe the insects carefully.
redback
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Microgreens would be nutritious if they are grown organically and eaten fresh (and raw often). Mung beans and alfalfa are high protein foods.
It's a question of time and space. In winter when it's snowing outside you probably do have the time.
It's a question of time and space. In winter when it's snowing outside you probably do have the time.
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IMO, any veggie eaten fresh and raw is superior to otherwise. I strive to eat something fresh, uncooked from my garden every day. Humans didn't always have the luxury of cooking veggies before consuming them.
gardenstart
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It seems to be true, at least according to a bunch of studies. Not sure about every microgreen having "more" nutrients than the mature vegetable, maybe they do, but microgreens sure seem to be nutritious. They're made even more nutritious by watering them with sea mineral infused water. There's quite a bit more info out there on the web, but here are a few:
Microgreens—A Comprehensive Review of Bioactive Molecules and Health Benefits - PMC
Microgreens, a hypothesized term used for the emerging food product that is developed from various commercial food crops, such as vegetables, grains, and herbs, consist of developed cotyledons along with partially expanded true leaves. These ...
pmc.ncbi.nlm.nih.gov
Xiao, Zhenlei, et al. “Assessment of Vitamin and Carotenoid Concentrations of Emerging Food Products: Edible Microgreens.” Journal of Agricultural and Food Chemistry, vol. 60, no. 31, July 2012, pp. 7644–51, https://doi.org/10.1021/jf300459b.
Pinto, Edgar, et al. “Comparison between the Mineral Profile and Nitrate Content of Microgreens and Mature Lettuces.” Journal of Food Composition and Analysis, vol. 37, Feb. 2015, pp. 38–43, https://doi.org/10.1016/j.jfca.2014.06.018.
Huang, Haiqiu, et al. “Red Cabbage Microgreens Lower Circulating Low-Density Lipoprotein (LDL), Liver Cholesterol, and Inflammatory Cytokines in Mice Fed a High-Fat Diet.” Journal of Agricultural and Food Chemistry, vol. 64, no. 48, Nov. 2016, pp. 9161–71, https://doi.org/10.1021/acs.jafc.6b03805.
Renna, Massimiliano, et al. “Microgreens Production with Low Potassium Content for Patients with Impaired Kidney Function.” Nutrients, vol. 10, no. 6, May 2018, p. 675, https://doi.org/10.3390/nu10060675. Accessed 14 Oct. 2021.
Weber, Carolyn F. “Broccoli Microgreens: A Mineral-Rich Crop That Can Diversify Food Systems.” Frontiers in Nutrition, vol. 4, Mar. 2017, https://doi.org/10.3389/fnut.2017.00007.
(From https://microgreensworld.com/the-beginners-nutritional-guide-to-incredible-microgreens/)
And:
Lone, Jafar K., et al. “Microgreens on the Rise: Expanding Our Horizons from Farm to Fork.” Heliyon, Elsevier BV, Feb. 2024, pp. e25870–70, https://doi.org/10.1016/j.heliyon.2024.e25870.
Gunjal, Mahendra, et al. “Comparative Analysis of Morphological, Nutritional, and Bioactive Properties of Selected
Microgreens in Alternative Growing Medium.” South African Journal of Botany, vol. 165, Feb. 2024, pp. 188–201, https://doi.org/10.1016/j.sajb.2023.12.038. Accessed 6 Feb. 2024.
“FUNCTIONAL FOOD of 21ST CENTURY – MICROGREEN.” International Journal of Biology, Pharmacy and Allied Sciences, vol. 13, no. 1, Jan. 2024, https://doi.org/10.31032/ijbpas/2024/13.1.7687. Accessed 26 Feb. 2024.
Kaigorodova, I. M., et al. “A New Functional Food Product – Microgreen Vegetable Beans – Feature and Nutritional Properties.” Ovoŝi Rossii, no. 1, Federal Scientific Vegetable Center publishing house, Feb. 2024, pp. 5–13, https://doi.org/10.18619/2072-9146-2024-1-5-13. Accessed 27 Feb. 2024.
Trina Ekawati Tallei, et al. “A Comprehensive Review on the Antioxidant Activities and Health Benefits of Microgreens: Current Insights and Future Perspectives.” International Journal of Food Science & Technology, vol. 59, no. 1, 7 Nov. 2023, pp. 58–71, https://doi.org/10.1111/ijfs.16805. Accessed 25 Feb. 2024.
Zhang, Yanqi, et al. “Nutritional Quality and Health Benefits of Microgreens, a Crop of Modern Agriculture.” Journal of Future Foods, vol. 1, no. 1, Sept. 2021, pp. 58–66, https://doi.org/10.1016/j.jfutfo.2021.07.001.
Tanmay Kumar Koley, and Vikramaditya Pandey. Microgreens from Vegetables: More Nutrition for Better Health. Jan. 2023, pp. 103–13, https://doi.org/10.1007/978-981-19-9016-8_6. Accessed 27 Feb. 2024.
Pant, Yogesh, et al. “Metabolic, Biochemical, Mineral and Fatty Acid Profiles of Edible Brassicaceae Microgreens Establish Them as Promising Functional Food.” BioRxiv (Cold Spring Harbor Laboratory), 19 May 2023, https://doi.org/10.1101/2023.05.17.541100. Accessed 27 Feb. 2024.
P, Lekshmi G., and Bindu R. Nair. Microgreens: A Future Super Food. Jan. 2023, pp. 103–22, https://doi.org/10.1007/978-981-19-5841-0_5.
(From https://microgreensworld.com/are-microgreens-good-for-you/)
big rockpile
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Had a Oriental Friend she would use Micro Greens all the time. She came to me for Soy Beans.
big rockpile
big rockpile
gardenstart
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I missed this information before in my other post above, but yes, microgreens do have more nutrients than mature vegetables, at least broccoli microgreens certainly do. In fact, they contain 15 - 50 times more nutrients, particularly sulforaphane, which is very powerful, especially its anti-cancer, tumor, cold/flu prevention, and even autism symptom reduction properties. Apparently most potent in 3-7 day old broccoli sprouts/microgreens:
Figure - PMC
Broccoli sprouts are a convenient and rich source of the glucosinolate glucoraphanin, which can generate the chemopreventive agent sulforaphane through the catalytic actions of plant myrosinase or β-thioglucosidases in the gut microflora. ...
pmc.ncbi.nlm.nih.gov
It's been known since the 1990's:
They are apparently health powerhouses. The sulforaphane in them has powerful anti-cancer properties:
- https://www.fredhutch.org/en/news/center-news/2021/07/cancer-prevention-broccoli-sprout-pills.html
- https://bemicro.farm/blogs/microgreens-news/6-amazing-benefits-broccoli-microgreens
The sulforaphane also helps in reducing symptoms of autism (https://pubmed.ncbi.nlm.nih.gov/29147630/).
"“Three-day-old broccoli sprouts consistently contain 20 to 50 times the amount of chemoprotective compounds found in mature broccoli heads and may offer a simple dietary means of chemically reducing cancer risk,” Dr. Paul Talalay reported in a 1997 Johns Hopkins press release.
Sulforaphane works its magic by boosting Phase 2 enzymes in the body, whose job it is to neutralize the processes of disease.
Dr. Talalay and his team fed broccoli sprout extracts to female rats for five days. They then exposed them and a control group to a carcinogen. The rats that had received the extract developed fewer tumors. Those that did have tumors developed smaller ones that took longer to grow than the control group’s did."
(From https://wakeup-world.com/2016/11/19...cer-study-your-doctor-isnt-telling-you-about/)
More:
- https://pmc.ncbi.nlm.nih.gov/articles/PMC8394606/ (Factors Influencing Sulforaphane Content in Broccoli Sprouts)
- https://www.pnas.org/doi/10.1073/pnas.89.6.2399 (Consumption of vegetables, especially crucifers, reduces the risk of developing cancer.)
- https://pubmed.ncbi.nlm.nih.gov/22812633/ (Assessment of vitamin and carotenoid concentrations of emerging food products: edible microgreens)
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DirtMechanic
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Underated post right here.It seems to be true, at least according to a bunch of studies. Not sure about every microgreen having "more" nutrients than the mature vegetable, maybe they do, but microgreens sure seem to be nutritious. They're made even more nutritious by watering them with sea mineral infused water. There's quite a bit more info out there on the web, but here are a few:
Microgreens—A Comprehensive Review of Bioactive Molecules and Health Benefits - PMC
Microgreens, a hypothesized term used for the emerging food product that is developed from various commercial food crops, such as vegetables, grains, and herbs, consist of developed cotyledons along with partially expanded true leaves. These ...
Xiao, Zhenlei, et al. “Assessment of Vitamin and Carotenoid Concentrations of Emerging Food Products: Edible Microgreens.” Journal of Agricultural and Food Chemistry, vol. 60, no. 31, July 2012, pp. 7644–51, https://doi.org/10.1021/jf300459b.
Pinto, Edgar, et al. “Comparison between the Mineral Profile and Nitrate Content of Microgreens and Mature Lettuces.” Journal of Food Composition and Analysis, vol. 37, Feb. 2015, pp. 38–43, https://doi.org/10.1016/j.jfca.2014.06.018.
Huang, Haiqiu, et al. “Red Cabbage Microgreens Lower Circulating Low-Density Lipoprotein (LDL), Liver Cholesterol, and Inflammatory Cytokines in Mice Fed a High-Fat Diet.” Journal of Agricultural and Food Chemistry, vol. 64, no. 48, Nov. 2016, pp. 9161–71, https://doi.org/10.1021/acs.jafc.6b03805.
Renna, Massimiliano, et al. “Microgreens Production with Low Potassium Content for Patients with Impaired Kidney Function.” Nutrients, vol. 10, no. 6, May 2018, p. 675, https://doi.org/10.3390/nu10060675. Accessed 14 Oct. 2021.
Weber, Carolyn F. “Broccoli Microgreens: A Mineral-Rich Crop That Can Diversify Food Systems.” Frontiers in Nutrition, vol. 4, Mar. 2017, https://doi.org/10.3389/fnut.2017.00007.
(From https://microgreensworld.com/the-beginners-nutritional-guide-to-incredible-microgreens/)
And:
Lone, Jafar K., et al. “Microgreens on the Rise: Expanding Our Horizons from Farm to Fork.” Heliyon, Elsevier BV, Feb. 2024, pp. e25870–70, https://doi.org/10.1016/j.heliyon.2024.e25870.
Gunjal, Mahendra, et al. “Comparative Analysis of Morphological, Nutritional, and Bioactive Properties of Selected
Microgreens in Alternative Growing Medium.” South African Journal of Botany, vol. 165, Feb. 2024, pp. 188–201, https://doi.org/10.1016/j.sajb.2023.12.038. Accessed 6 Feb. 2024.
“FUNCTIONAL FOOD of 21ST CENTURY – MICROGREEN.” International Journal of Biology, Pharmacy and Allied Sciences, vol. 13, no. 1, Jan. 2024, https://doi.org/10.31032/ijbpas/2024/13.1.7687. Accessed 26 Feb. 2024.
Kaigorodova, I. M., et al. “A New Functional Food Product – Microgreen Vegetable Beans – Feature and Nutritional Properties.” Ovoŝi Rossii, no. 1, Federal Scientific Vegetable Center publishing house, Feb. 2024, pp. 5–13, https://doi.org/10.18619/2072-9146-2024-1-5-13. Accessed 27 Feb. 2024.
Trina Ekawati Tallei, et al. “A Comprehensive Review on the Antioxidant Activities and Health Benefits of Microgreens: Current Insights and Future Perspectives.” International Journal of Food Science & Technology, vol. 59, no. 1, 7 Nov. 2023, pp. 58–71, https://doi.org/10.1111/ijfs.16805. Accessed 25 Feb. 2024.
Zhang, Yanqi, et al. “Nutritional Quality and Health Benefits of Microgreens, a Crop of Modern Agriculture.” Journal of Future Foods, vol. 1, no. 1, Sept. 2021, pp. 58–66, https://doi.org/10.1016/j.jfutfo.2021.07.001.
Tanmay Kumar Koley, and Vikramaditya Pandey. Microgreens from Vegetables: More Nutrition for Better Health. Jan. 2023, pp. 103–13, https://doi.org/10.1007/978-981-19-9016-8_6. Accessed 27 Feb. 2024.
Pant, Yogesh, et al. “Metabolic, Biochemical, Mineral and Fatty Acid Profiles of Edible Brassicaceae Microgreens Establish Them as Promising Functional Food.” BioRxiv (Cold Spring Harbor Laboratory), 19 May 2023, https://doi.org/10.1101/2023.05.17.541100. Accessed 27 Feb. 2024.
P, Lekshmi G., and Bindu R. Nair. Microgreens: A Future Super Food. Jan. 2023, pp. 103–22, https://doi.org/10.1007/978-981-19-5841-0_5.
(From https://microgreensworld.com/are-microgreens-good-for-you/)
The brassica greens rock nutrition. Very dense per gram. The curcubit microgreens are garnish compared to the mature state. Pea microgreens are good AND fast.
Now if yall are gonna use Ai ask it how many pounds of microgreens you have to eat to offset your favorite sin. Chocolate? A cigar? That adult beverage? Remember - data is not informational until it is formed such that it is actionable.
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gardenstart
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Thanks, I hope it helps someone.
Haha, good point about how much to eat.
This post has even more info about sulforaphane and says to eat around 4-5oz daily of broccoli microgreens for therapeutic amounts (I've no affiliation with them or any links I've posted):
Sulforaphane: The Gold Of Broccoli Microgreens | 800wheatgrass.com
Studies were done by Dr. Paul Talalay at John Hopkin's University state that sulforaphane stimulates and releases the production of enzymes in our bodies that detoxify cancer-causing substances, and that it's anticarcinogenic.
www.800wheatgrass.com
And even more about the exercise related benefits of sulforaphane:
Microgreens and Fitness: How Sulforaphane Builds Muscle and Stamina
With the constant talk of ‘superfoods,’ it’s easy to be skeptical of the latest trending ingredients. However, some foods are supported by such a weight of evidence that they’re impossible to ignore. Natural sulforaphane is one of those compounds.
www.longislandmicrogreens.com
Ok, I'll stop posting these, I just kept finding more of sulforaphane's benefits the more I looked...
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dirty hands
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I tend to disagree with this statement. Having a lifetime of stomach issues I've learned that many raw veggies dont break down enough in the digestive system to be absorbed by the body.
Some veggies like carrots actually become healthier when cooked. Maybe healthier isnt the right word but some nutrients kind of grow when heated.
roadrunner
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It is funny how cooking developed independently around the world with different cultures. Makes one wonder how exactly that happened.
Therefore I tend to think it is best to cook some foods before eating to benefit the most nutritionally. Look at the gut of a gorilla compared to our miniscule gut and that's probably why.
As for the nutritional density of microgreens. I can see that, but I don't see that requiring us to eat microgreens for additional health.
Therefore I tend to think it is best to cook some foods before eating to benefit the most nutritionally. Look at the gut of a gorilla compared to our miniscule gut and that's probably why.
As for the nutritional density of microgreens. I can see that, but I don't see that requiring us to eat microgreens for additional health.