Microgreens-nutrition with a punch
Small in size big in flavor and nutrition
A healthy diet is essential for nutrition and overall health. The United Nations Sustainable Development Goal 2 (SDG 2) "Zero Hunger" aims to eradicate hunger and malnutrition by 2030, and the SDG 3 "Good Health and Well-Being" target 3.4 aims to reduce premature mortality from non-communicable diseases (NCDs) such as cardiovascular disease, diabetes, and cancer by one-third by 2030. The majority of NCD deaths are caused by diet-related diseases, and the consumption of fruits, vegetables, and nuts is recommended by the World Health Organization (WHO) to prevent these diseases and alleviate micronutrient deficiencies. However, current fruit and vegetable production levels are projected to not meet healthy consumption levels, with only 36% of the global population having adequate availability in 2015.
Microscale vegetables, such as sprouted seeds and microgreens, are becoming increasingly popular as fresh, functional, and nutraceutical food that can enhance and diversify the human diet. Sprouts and microgreens are grown under high relative humidity and have great potential to address nutrient deficiencies due to their high content of phytochemicals and other health-related substances. The germination process enhances the bioavailability of nutrients and reduces antinutritive compounds. Microgreens, which are harvested 10-20 days after seedling emergence, are larger than sprouts and are consumed stem, cotyledons, and first true leaves.
Despite the health benefits of microscale vegetables, there is a need for further research to determine their safety and effectiveness in addressing dietary needs, especially in low-income populations. Furthermore, there is a need to increase production and accessibility to ensure that all people, regardless of income, have access to safe, nutritious, and sufficient food all year round. In conclusion, microscale vegetables hold great potential as a tool to address the triple burden of malnutrition and contribute to the achievement of SDG 2 and 3 targets.
Some of the many benefits of eating Microgreens:
High Nutrient Density: Microgreens are packed with nutrients, including vitamins, minerals, antioxidants, and phytochemicals. Some of the most commonly consumed microgreens, such as broccoli, kale, and radish, are particularly high in vitamins C, K, and A.
Improved Digestion: Microgreens contain enzymes and fiber that aid in digestion and improve gut health. This can lead to better overall health, reduced risk of chronic diseases, and improved immune system function.
Antioxidant Properties: Antioxidants are essential for protecting cells from damage caused by free radicals. Microgreens are high in antioxidants, which can help to prevent oxidative stress and reduce the risk of diseases such as cancer, heart disease, and neurological disorders.
Anti-inflammatory Properties: Inflammation is a key factor in many chronic diseases, including arthritis, heart disease, and cancer. Microgreens contain compounds that have anti-inflammatory properties, which can help to reduce inflammation and improve overall health.
Improved Cardiovascular Health: Microgreens contain high levels of vitamins and minerals, such as potassium and magnesium, that are essential for maintaining healthy blood pressure levels and reducing the risk of heart disease. In addition, microgreens are also low in saturated fats and cholesterol, which can further improve cardiovascular health.
Where to find them!
Farmers Markets: Many farmers markets and local grocery stores carry microgreens, especially those that focus on offering locally grown and organic produce.
Health Food Stores: Health food stores and specialty grocery stores are another great place to find microgreens. They often have a wide selection of organic and locally grown options.
Online Retailers: You can also find microgreens for sale online through various retailers online or some might even be available for home delivery in your area!
Community Supported Agriculture (CSA) Programs: Some CSA programs offer fresh, locally grown microgreens as part of their weekly produce deliveries.
Restaurants: Some restaurants, particularly those that focus on healthy and fresh food, may also offer microgreens as a garnish or ingredient in their dishes.
Grow your own! Its easier than you think, requires minimal setup and everything from lighting to watering can be automated!