Why You Should Be Eating Microgreens

While they’ve been available for quite some time in health food stores and some specialty farmers markets, microgreens have recently become more widely available in large supermarkets. Their increasing popularity is due partly to their ability to pack a lot of flavor in a small amount, as well as their flexibility in being included in a dish. Mix them to create a small, flavorful and delicately textured salad, or use only one or two greens to give a plate a final touch. Microgreens, in addition to their strong flavors, are also lauded for their health benefits, which can vary depending on the type of microgreen.

What Are Microgreens?

Microgreen is the universal name for almost any green vegetable or herb that has edible leaves and is harvested at the coteleydon growth stage -- the stage when the first set of true leaves sprout. The coteleydon growth stage comes after the germination and sprouting stages but before a plant fully develops its root and leaf structures. The first set of true leaves develops after the coteleydon -- or the first two visible leaves -- of a plant appear. When the next set of leaves -- anywhere between two to four -- are produced, the plant actually enters the coteleydon stage. If the plant is allowed to grow, it becomes a seedling.

Types

Microgreens are most commonly harvested from leafy greens such as kale, arugula, beet greens, onions, radish greens, watercress, chard and bok choy and herbs such as cilantro, basil, chervil, parsley and chives. The taste of microgreens depends on the original vegetable. Microgreens have a very strong and concentrated taste of the original vegetable. This means that cilantro microgreens will still taste of cilantro but in a stronger, more vegetal and condensed format. The health benefits of microgreens are similar to those of sprouts; however, the specific nutritional profile for each microgreen depends on the type of plant it comes from originally.

Greens Versus Sprouts

Microgreens differ from sprouts because sprouts are grown only using water, whereas microgreens are grown with soil. Microgreens absorb minerals from the soil as they grow, increasing their nutritional content. Because microgreens undergo more photosynthesis than sprouts, they develop more nutrients. Microgreens are further developed than sprouts and have a slightly higher fiber content.

Nutrients and Health Benefits

The nutritional profile of each microgreen depends greatly on the type of microgreen you are eating. Leafy greens are a good source of beta-carotene as well as iron and calcium. Dark green leafy vegetables such as kale and chard are also high in lutein and zeaxanthin. Because microgreens require only minimal sunlight and space to grow, they can be grown in your kitchen or in a windowsill, allowing you to control the type of microgreens as well as their growing conditions. Home-grown microgreens are not exposed to as many pollutants as commercially grown varieties. Because you have greater control over their growing conditions, such as exposure to pesticides and the type and quality of soil used, you will have fewer added or environmental toxins in your microgreens. Growing your own microgreens means that you have easy access to them and can incorporate them more readily into your daily diet, increasing your vegetable consumption.