Microgreens
Functional foods like microgreens are being studied intensively to uncover their many health benefits and to learn how they react in the human body. Studies have found that microgreens have four to 40 times more nutrients than their mature counterparts. Their nutrient density and ease of use make them an ideal addition to a health-conscious diet.
What are Microgreens?
Microgreens are tiny greens that grow directly from the soil, harvested just when the first leaves emerge and well before the plant matures. Depending on the variety, they take one to three weeks to grow. They are often confused with sprouts, which germinate from soaked seeds and take under a week to grow.
Microgreens can grow from the seeds of vegetables, herbs, legumes and grains. At our Arlington, VA farm, we grow many organic varieties of microgreens and shoots (similar to microgreens but harvested just before the first leaves appear). We deliver fresh cabbage, arugula, kale, broccoli, mizuna, kohlrabi, tatsoi, beet and amaranth microgreens, and radish, sunflower and pea shoots.
Because of their youth, microgreens are tender, with a flavor, texture and color that varies. Cabbage microgreens, for example, have a delicate texture and a mild, slightly sweet flavor; they are green and pink which makes them not only a crunchy addition to a dish, but also a pretty one. Kale microgreens have a slightly bitter, earthy flavor; while radish microgreens, also green and pink, offer a spicy, peppery flavor. Any microgreen’s flavor will resemble that of the mature plant, just milder and more delicate.
Microgreens are functional foods, which means they offer benefits to your health beyond basic nutrition. They can be packed with minerals like copper, iron and zinc, and vitamins like A, C, D and K, which makes them nutrient-dense. But due to their phytonutrients, they also work to assist in antioxidant activity within the human body and that, in turn, supports many health systems, which is what gives microgreens their functional food status.
Phytonutrients protect the plant from UV radiation and pests, as well as help the plant heal injured tissue. When we consume microgreens we also reap protective benefits, as phytonutrients work to stimulate our internal antioxidant systems, neutralizing free radicals, stimulating metabolic systems, and regulating inflammatory responses.
How to Prepare Microgreens
Microgreens are versatile and extremely easy to work into your diet and reap their many health benefits. They will vary in flavor and texture, but all should be rinsed, dried thoroughly and stored in an airtight container or bag in the refrigerator to prevent them from getting mushy and keep them fresh for the week.
Eat them Raw: Microgreens of all kinds are delicious raw, working to make meals more nutritious and more interesting. Use just a small amount on salads, sandwiches, soups, etc. They will add crunch and bright flavors to any dish.
Eat them Cooked: Yes, you can cook microgreens. Simply sauté microgreens as you would any other green, or add them into a stir-fry.
Eat them with healthy fats: Most vitamins are water soluble, but there are some vitamins, like D and K, that are fat soluble. Eating microgreens with healthy fats like olive oil, avocado, nuts and seeds will help you absorb all of the vitamins in these powerful greens.
Health Benefits of Microgreens
Microgreens are tender and easily digestible, which is particularly important when getting the most nutrients out of our food. Because these tiny greens are easy on the gut, absorption of their nutrients will be easier, which leads to many health benefits.
Nutrient density: Microgreens are a nutrient-dense food, packed with essential vitamins and minerals, such as vitamin C, vitamin K and potassium. These vitamins and minerals contribute to a strong immune system.
Antioxidant power: Microgreens are rich in antioxidants, including carotenoids and polyphenols, which reduce oxidative stress and reduce the risk of chronic diseases. Antioxidants also support skin health, protecting from damage from free radicals.
Anti-inflammatory properties: Microgreens contain anti-inflammatory compounds that help reduce inflammation in the body.
Improved digestion: Microgreens are a good source of dietary fiber, which supports digestive health by promoting regular bowel movements and preventing constipation.
Heart health: Certain microgreens, such as broccoli and radish microgreens, have been linked to cardiovascular health benefits, as they help lower cholesterol levels and support heart function.
Blood sugar regulation: Some studies suggest that microgreens have a positive impact on blood sugar levels, which is good for individuals managing diabetes or pre-diabetes.
Eye health: Microgreens like kale and spinach are rich in lutein and zeaxanthin, which are associated with promoting eye health and reducing the risk of age-related macular degeneration.
Area 2 Farms for Locals
Your food should be equally accessible and nutritious. Which is where we come in. We’re Area 2 Farms, we grow organic produce, deliver it to your door weekly, and operate all within 10 miles of you.
