Microgreens: Nutrition, Health Benefits, and How to Grow

Are microgreens just a hype or superfood of the future?

March 09, 2024, 03:39 PM
by Farhana Afrose Rini

UNB News
Publish- March 09, 2024, 03:39 PM
Farhana Afrose Rini
Update- March 09, 2024, 04:02 PM

Microgreens

In a world where healthy eating and sustainable farming practices are gaining prominence, microgreens emerge as a nutritional powerhouse and an excellent addition to any diet. These tiny greens not only pack a punch in terms of health benefits but also offer a cost-effective solution for farming enthusiasts. This article will delve into the world of microgreens, their origins, health advantages, nutritional components, and how one can cultivate them in our country.

What are Microgreens?

Microgreens are the young, edible seedlings of various vegetables and herbs, tracing their roots back to California in the 1980s. Far from accidental, their invention resulted from meticulous research aimed at maximising the nutritional value of plants in their early growth stages.

Harvested at around 1-3 inches tall, one week aged, these tiny greens offer an incredible concentration of flavour and nutrients. They often contain 40 times more nutrients than their mature counterparts, making them a popular choice for those seeking both taste and health benefits. Easy to cultivate at home, microgreens have become a trendy and versatile culinary delight.

Nutritional Components of Microgreens: Superfood of the Future

These seedlings are rich in a bunch of vitamins including Vitamin C, Vitamin K, Protein, Carbohydrates, Fibre, Sodium, Iron, Selenium, Magnesium, Manganese, etc.

Due to the high nutritional value, microgreens are also referred to as "superfood".

Microgreens

Health Benefits of Microgreens

Boost the immune system

Microgreens can boost the immune system. Packed with vital nutrients, including immune-strengthening vitamin C and antioxidants, these tiny greens offer a concentrated dose of health benefits. Incorporating microgreens into your diet not only enhances flavour but also supports well-being. It is a simple yet effective way to fortify your immune system.

Support Healthy Vision

Certain microgreens, such as kale and broccoli, are abundant in lutein and zeaxanthin, crucial for eye health. Lutein, a potent antioxidant present in microgreens like spinach, broccoli, dandelion, and cress, holds particular significance for older adults. Studies suggest that lutein may enhance or prevent age-related macular disease, underlining the valuable role that these microgreens can play in supporting and maintaining eye health.

Help Manage Type 2 Diabetes

Individuals with Type 2 diabetes struggle to control blood sugar, as their cells fail to efficiently remove glucose. Research on animals indicates that broccoli microgreens enhance insulin resistance, facilitating sugar transfer from the blood into cells.

Fenugreek microgreens may boost cellular sugar intake by 25% to 44%. Antioxidants present in microgreens could alleviate stress hindering proper sugar entry into cells, as observed in lab studies with fenugreek microgreens.

Improve Thinking and Reasoning

Polyphenols are plant-derived compounds with antioxidant attributes. They offer numerous health advantages, and microgreens are rich in these.

Scientific findings suggest that polyphenols can enhance cognitive functions, such as thinking and reasoning, and potentially delay the onset of neurodegenerative conditions like Alzheimer's disease. Incorporating microgreens into the diet provides a natural source of these beneficial polyphenols, supporting overall brain health.

Lower the Risk of Heart Disease

Microgreens, particularly the red cabbage variety, exhibit promise in mitigating heart disease risk factors like polyphenols. Their addition to a high-fat diet reduces body weight, triglycerides, and LDL (bad) cholesterol. Rich in polyphenols, microgreens, as antioxidants, are associated with a decreased risk of heart disease.

Lower the Risk of Certain Cancers

Brassicaceae microgreens, containing sulforaphane, offer health benefits, notably lowering the risk of certain cancers. Incorporating them into a balanced diet may help lower or potentially reverse cancer growth.

Antioxidant-rich fruits and vegetables, particularly those abundant in polyphenols, are associated with reduced cancer risks. Polyphenol-rich microgreens are anticipated to exhibit similar protective effects against various types of cancer.

Reduce the Risk of Anaemia

Widespread iron deficiency contributes significantly to global anaemia rates. Numerous microgreens, such as lettuce and those within the Brassicaceae family, boast substantial iron content.

How to Grow Microgreens in Bangladesh

Choose Your Seeds

First, select microgreen seeds suitable for our country’s climate, including popular options like radish, mustard, basil, sunflower, and pea shoots. You may obtain these seeds from local nurseries, online retailers, or specialty stores as they offer microgreen seeds with growing kits.

Prepare the Container

Secondly, you need to prepare the container by filling it with the chosen growing medium. While doing this leave about ½ inch of space at the top. Thoroughly moisten the medium using a spray bottle.

Sow the Seeds

The next step is sowing the seeds evenly on the moist surface. It is necessary to ensure minimal overlap. Gently press them into the medium without burying them too deeply; for some seeds like radishes, a light soil covering can be beneficial.

Lighting and Placement

Then comes the right lighting and placement. For indoor cultivation, it is important to provide adequate lighting using LED grow lights for 12-16 hours daily. If using natural light, you should place the container in a bright, indirectly sunlit location.

Watering

After that, you need to focus on maintaining consistent moisture in the growing medium without allowing it to become overly saturated. You may employ a spray bottle to avoid overwatering.

Harvesting

Finally, harvest your microgreens once the first true leaves appear, typically within 7-14 days. You can use sharp scissors to cut the greens just above the soil surface. This ensures a fresh and flavoursome yield.

Try to experiment with different microgreen varieties to diversify your homegrown harvest, adding vibrant and nutritious greens to your meals. With the right seed selection, proper container preparation, and thoughtful care, cultivating microgreens at home becomes an accessible and rewarding experience.

Conclusion

Microgreens offer a convenient, healthy, and nutritious solution to those seeking a healthier lifestyle. Their versatility in cultivation methods makes them accessible to a wide range of individuals, from urban gardeners to traditional farmers. Incorporating microgreens into your diet not only enhances the taste of your meals but also ensures you are getting a nutrient-packed punch with every bite.