Microgreen is sprouts of greens, herbs and vegetables that are eaten 7 to 14 days after germination. They usually grow about 5 cm in height, but these tiny sprouts contain a lot of nutrients for the body. Recent research has shown that these sprouts contain more vitamins, minerals and antioxidants than "adult" vegetables and greens.You can grow microgreen from the seeds of any vegetables or herbs. They are often used as a decoration to add variety and color to a dish, but microgreen can be used as a complete garnish or salad base.
Benefits of microgreen
Each sprout contains the same amount of healthy vitamins and minerals as a mature vegetable, but due to the fact that you eat much more of them than regular vegetables, you get more nutrients - this is a great way to increase the supply of vitamins in the body. A study published in the Journal of Agricultural and Food Chemistry found that microgreens contained 4 to 40 times more nutrients than mature vegetables in the same amount.
Polyphenols are important natural chemicals found in many foods that have powerful antioxidant properties. Antioxidants help prevent the buildup of harmful free radicals that form in the body and can cause cell damage and chronic disease. Polyphenols have been linked to a reduced risk of heart disease, cancer, and Alzheimer's.
A 2013 study in Maryland, USA, measured the amount of polyphenols in five types of microgreens from the Brassica family - red cabbage, purple kohlrabi, mizuna, and red and purple mustard greens. Microgreens turned out to contain a wider variety of polyphenols than their mature vegetable counterparts.
Besides vegetables and microgreens, good sources of polyphenols are fruits, tea, coffee, and chocolate.
Proper nutrition is one of the simplest and first steps in preventing coronary artery disease and maintaining heart health. Numerous studies show that eating more vegetables reduces the risk of heart disease. Several studies have also shown that microgreen in the diet can help reduce several risk factors for heart disease.
In one study, rats were fed a high-fat diet supplemented with red cabbage microgreens. The weight gain of the animals decreased by 17%, the level of LDL cholesterol decreased by 34% and triglycerides by 23%. That is, when combined with a balanced diet, a healthy lifestyle and regular physical activity, a serving of Microgreen every day will help keep the heart strong and healthy.
