You’ve seen them daintily placed atop soups, salads and even meat dishes, but what exactly are microgreens? Adding color and flavor to otherwise regular food, these micro herbs or vegetable confetti are young vegetable greens that fall somewhere between sprouts and baby greens. They’re typically harvested seven to 21 days after germination once the leaves have emerged.
Though teeny-tiny, microgreens are a nutritional powerhouse and are even more potent than their more mature counterparts. For newbies, here are some of the most recommended to eat and even grow and harvest straight from your home:
Pea shoots
These are packed with antioxidants, and beta-carotene which is converted to Vitamin A, an essential building block for the body. It can act as blood sugar regulator and its high iron content helps address iron deficiency.
Watercress
It’s rich in nitrate which lowers blood pressure and enhances the body’s use of oxygen. It also has anti-inflammatory, anti-viral and antibacterial properties and can stunt bone degeneration, cholesterol and obesity.
Broccoli
When harvested at 10 to 14 days old, broccoli is most abundant in sulforaphane, a natural compund with anti-cancer properties. It is also found to boost heart health and control the onset of type 2 diabetes.
Arugula
These have almost eight times the calcium, five times the vitamins A, C and K and four times the iron in iceberg lettuce. Considered a super food worldwide, arugula microgreens also contain about 25 percent protein and are rich in fiber and phytochemicals while low in sugar, carbohydrates and fat. Have some when you want that instant energy boost or to slow down aging.
Radish
Nutrient-dense, radish microgreens contain vitamins A, B, C, E and K, as well as calcium, iron, magnesium, phosphorus, potassium, zinc and essential amino acids. This anti-cancer food also aids in weight loss and diabetes and helps make your skin look more healthy and glowing.
Red cabbage
These microgreens can help reduce inflammation and benefits gastrointestinal wellness too. Vitamin C is highly concentrated in red cabbage, while glucosinolates found in it are cancer-preventive. Introducing it to your diet can also significantly reduce your risk of neurodegenerative diseases like Alzheimer’s.