Imagine entering your kitchen, reaching for a fresh, vibrant borage microgreens container, and sprinkling them onto your salad. You bite and are immediately greeted by a refreshing, cucumber-like flavor. This is the magic of borage microgreens, a lesser-known but nutritionally potent member of the microgreens family.
Borage, known as starflower, has been a green herb used in traditional medicine for centuries. It packs an even more significant nutritional punch when grown as a microgreen.
Borage microgreens are nutrient-dense, rich in vitamin C, gamma-linolenic acid (GLA), and antioxidants. Vitamin C supports immune function and skin health. GLA, an omega-6 fatty acid, has anti-inflammatory properties and supports heart health. Their antioxidants protect against cellular damage.
This post will explore the health benefits and nutritional data of borage microgreens, providing the information you need to start incorporating these tiny nutritional powerhouses into your diet. So, if you’re a health-conscious consumer, a gourmet chef, a food enthusiast, or a parent looking to boost your family’s nutrition, read on. You’re about to discover a new star in the world of microgreens.
But that’s the tip of the iceberg regarding the nutritional powerhouse borage microgreens. There’s so much more to these tiny greens that can contribute to your health and wellness.
In the following sections, we’ll delve deeper into the nutritional profile of borage microgreens, exploring their unique compounds and how they can benefit your health. We’ll also share some delicious ways to incorporate them into your meals.
So, if you want to boost your diet with these nutrient-dense greens, keep reading! You’re about to discover a world of flavor and health benefits.
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Understanding Borage Microgreens: A Nutritional Powerhouse
Borage is a plant originating in the Mediterranean region and grown for its nutrientrich leaves, it’s also called starflower. They are a member of the Boraginaceae family, of the genus Borago which also includes plants such as forget-me-nots and comfrey, and has the scientific name: Borago officinalis. This herb is widely cultivated for its culinary and medicinal properties. For centuries, they have been used as a medicinal herb to treat various ailments, including depression, anxiety, and insomnia.
Borage is recognized for its beautiful five-petaled, deep-blue, star-shaped flowers and cucumber-like taste. However, in microgreens, borage offers more than just aesthetic appeal and unique flavor.
The name “borage” comes from the Latin word “borago,” which means “father of roughness.” This is due to itstextured leaves, which were revered by ancient Greeks and Romans as holy plants. And it was thought that they possessed magic powers.
The name “starflower” comes from the plant’s star-shaped flowers. The five-pointed, bright blue blooms resemble a star and are common in gardens and meadows.
But what sets borage microgreens apart is the high levels of gammalinolenic acid GLA, a type of fatty acid with anti-inflammatory properties that can contribute to heart health.
Borage microgreens are the young seedlings of the borage plant, harvested typically when they are around 1-2 inches tall. Like other microgreens, they are grown for their intense flavor and high nutritional content. They are often consumed raw in salads, smoothies, or garnishes.
Growing and consuming microgreens has gained popularity recently due to their dense nutrient content. Microgreens like borage, although small in size, can contain up to 40 times as many nutrients as their mature counterparts. This makes them an excellent addition to any diet, particularly for those seeking to boost their essential vitamins and minerals intake.
Borage microgreens, in particular, are rich in vitamins such as C, A, and vitamin K. They also contain essential minerals like iron, calcium, and magnesium. But what sets borage microgreens apart is how high the levels are of gammalinolenic acid GLA, a type of fatty acid with anti-inflammatory properties which can contribute to heart health.
In the following sections, we’ll delve deeper into the specific nutritional benefits of borage microgreens and how you can incorporate them into your diet. Whether you’re a seasoned microgreen enthusiast or just starting your journey, understanding the nutritional power of borage microgreens can help you make informed decisions about your diet and health.
Borage Microgreens Nutritional Info
Borage microgreens are an excellent source of vitamins, minerals, and antioxidants. They have an extremely high level of vitamins A, C, K and Folate, magnesium, and potassium. Borage microgreens also contain small amounts of vitamins and minerals, including calcium, iron, and zinc.
According to the USDA National Nutrient Database, borage contains the following nutrients per 100g:
| Name | Borage microgreens |
|---|---|
| Scientific name (genus and species) | Borago officinalis |
| Growth length | 10-21 days |
| Energy | 21 Kcal |
| Carbohydrates | 3.06 g |
| Protein | 1.80 g |
| Total Fat | 0.70 g |
| Cholesterol | 0 mg |
| Folates | 13 µg |
| Niacin | 0.900 mg |
| Pantothenic acid | 0.041 mg |
| Pyridoxine | 0.084 mg |
| Riboflavin | 0.150 mg |
| Thiamin | 0.060 mg |
| Vitamin A | 4200 IU |
| Vitamin C | 35 mg |
| Sodium | 80 mg |
| Potassium | 470 mg |
| Calcium | 93 mg |
| Copper | 0.130 mg |
| Iron | 3.30 mg |
| Magnesium | 52 mg |
| Manganese | 0.349 mg |
| Zinc | 0.20 mg |
| Calcium | 93 mg |
Borage Microgreens: The Health Benefits
Borage microgreens have several potential health benefits. Borage microgreens are a nutrient-dense food that can support various aspects of health, from digestion and heart to skin and eye health.
Borage Microgreens and Anti-inflammation
Borage microgreens contain gamma-linolenic acid (GLA), an omega-6 fatty acid that has anti-inflammatory properties. Studies have shown that GLA can reduce inflammation and pain associated with rheumatoid arthritis and eczema.
Borage Microgreens and Mood Enhancement
Borage microgreens contain tryptophan, an amino acid precursor to serotonin, a neurotransmitter that regulates mood. Consuming tryptophan-rich foods can help improve mood and reduce anxiety and stress.
Borage Microgreens and Digestive Health
Borage microgreens can also contribute to digestive health. They’re very high in fiber from the diet, which may help to maintain regularity of bowel movements and avoid constipation. As well as feeding the beneficial bacteria into your gut, fibre also contributes to a healthy microbiome. A healthy gut microbiome is linked to various health benefits, from improved digestion to better immune function and mood regulation.
Borage Microgreens and Heart Health
The nutrients in borage microgreens can also support heart health. High potassium levels can help regulate blood pressure, while dietary fiber can help lower LDL (bad) cholesterol levels. By supporting heart health, borage microgreens can contribute to the prevention of heart disease, the leading cause of death worldwide.
Borage Microgreens and Skin Health
Borage microgreens can also benefit your skin. Skin health may be supported by the ingestion of higher levels of vitamins A and C. Vitamin A and vitamin C produce collagen, a protein that gives skin its elasticity, both of which are necessary to grow and repair cells. You can support your skin from the inside out by consuming borage microgreens.
Borage Microgreens and Eye Health
Finally, borage microgreens can contribute to eye health. They are high in vitamin A, crucial for maintaining healthy vision. The functions of the eye’s retina, a part that takes light and sends it to your brain, are supported by vitamin A. A deficiency in vitamin A can lead to night blindness and other vision problems.
The antioxidants and omega-3 fatty acids in borage microgreens can help to improve heart health, improve memory, and reduce the risk of depression. In addition, antioxidants and Omega 3 fatty acids help protect the heart from damage, reduce inflammation, and improve cholesterol levels.
Incorporating Borage Microgreens into Your Diet
Borage, also known as the bee plant, is one of the chosen culinary herbs grandmothers employ to prepare famous green sauces, garnish salads, or pamper children with candied flowers! This ancient garden herb exudes a characteristic “cucumber-like” aroma to the recipes. For the same reasons, it is one of the most sought-after herbs in Mediterranean households today.
Borage microgreens can be used in a variety of dishes. Here are some ideas for using borage microgreens:
Salads: Borage microgreens can add a fresh, cucumber-like flavor to your salads. Mix them with other greens, such as arugula or spinach, and top with sliced vegetables, nuts, and a vinaigrette dressing.
Check out my FREE book, “Eat Now! 15 Savory Microgreen Salad Recipes,” available on Amazon https://www.amazon.com/gp/product/B085ZCFK7B.
Sandwiches and wraps: Borage microgreens can add a refreshing crunch to sandwiches and wraps. Layer them with your favorite meats, cheeses, and veggies for a healthy and delicious meal.
Juice and Smoothies: Borage microgreens can be blended into smoothies to boost nutrients. Try blending them with other greens, such as kale or spinach. Add fruits like berries or bananas for a delicious and nutritious drink.
Check out my book, “Eat Now! Microgreen Juices: 25 Savory Pocket Recipes,” available on Amazon https://www.amazon.com/Eat-Now-Microgreen-Juices-Microgreens-ebook/dp/B08DQLLGYS/.
Garnish: Borage microgreens make a beautiful garnish for any dish. They can add color and flavor to soups, stews, or grilled vegetables.
Check out my book, “Eat Now! Microgreen Soups: 15 Savory Low-Fat Pocket Recipes,” available on Amazon https://www.amazon.com/Eat-Now-Microgreen-Soups-Microgreens-ebook/dp/B087BXQSDT/.
Incorporating these tiny greens into your diet can reap their many health benefits. So why not start growing and eating borage microgreens today? You won’t regret it!
Takeaways: Borage Microgreens Nutrition
This post delves into borage microgreens, exploring their nutritional profile, health benefits, and practical applications. We’ve discovered that these tiny greens are a powerhouse of nutrients, including vitamins A, C, and K, as well as iron, calcium, and magnesium. They are also rich in antioxidants and anti inflammatory substances, offering a range of health benefits, from boosting immune function to promoting bone health and aiding digestion.
But understanding the nutritional benefits of borage microgreens is just the first step. The magic happens when you incorporate these nutrient-dense greens into your daily diet. Whether adding them to your salads, sandwiches, and smoothies or using them as a garnish, there are countless ways to enjoy borage microgreens and reap their health benefits.
So, why not start your journey with borage microgreens today? Embrace these tiny giants and their incredible healing properties. Your body will thank you for it. Remember, every small step towards a healthier diet counts, and adding borage microgreens to your meals is a great place to start. Happy growing and eating!
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Related Questions
How do borage microgreens taste?
Borage microgreens have a mild, cucumber-like flavor and a slightly crunchy texture. They’re good sources of vitamins, minerals, and antioxidants which are great for eating raw or cooking. Explore more in my post, “What Do Microgreens Taste Like?”
Can you eat borage microgreens raw?
Absolutely! Borage Microgreens can be eaten raw and complement the salad, sandwich, or garnishing dish.
How long does it take to grow borage microgreens?
Borage microgreens typically take 10-14 days to grow from seed to harvest. Explore growing microgreens in my post, “The 9 Most Nutritious Microgreens You Can Grow at Home.”
If you want more in-depth information, contact Andrew Neves at [email protected].
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- For a wealth of knowledge, read the post “The Beginner’s Nutritional Guide to Incredible Microgreens” to explore more about microgreens.
- Discover how to grow microgreens. Read this post, “Beyond the Windowsill: Growing Microgreens on Your Balcony or Patio.“
- Interested in the business side? “Harnessing Technology for a Greener Future: A Guide for Microgreens Entrepreneurs.”
References
- Corrado, Giandomenico, et al. “Productive and Morphometric Traits, Mineral Composition and Secondary Metabolome Components of Borage and Purslane as Underutilized Species for Microgreens Production.” Horticulturae, vol. 7, no. 8, 1 Aug. 2021, p. 211, www.mdpi.com/2311-7524/7/8/211, https://doi.org/10.3390/horticulturae7080211. Accessed 8 Apr. 2023.
- “Borage (Starflower) Herb Nutrition Facts and Health Benefits.” Www.nutrition-And-You.com, www.nutrition-and-you.com/borage.html.
- Arm, Jonathan P, et al. “Impact of Botanical Oils on Polyunsaturated Fatty Acid Metabolism and Leukotriene Generation in Mild Asthmatics.” Lipids in Health and Disease, vol. 12, no. 1, 2 Oct. 2013, https://doi.org/10.1186/1476-511x-12-141. Accessed 22 Jan. 2023.
- Maldonado-Menetti, Julianne dos Santos, et al. “Borage Oil Attenuates Progression of Cardiac Remodeling in Rats after Myocardial Infarction.” Acta Cirurgica Brasileira, vol. 31, no. 3, 1 Mar. 2016, pp. 190–197, pubmed.ncbi.nlm.nih.gov/27050790/, https://doi.org/10.1590/S0102-865020160030000007. Accessed 10 July 2023.
- Starflower- antioxidants-B. officinalis L., USDA National Nutrient Database, https://fdc.nal.usda.gov/fdc-app.html#/food-details/170481/nutrients
- Segovia F, Lupo B, Peiró S, Gordon MH, Almajano MP. Extraction of Antioxidants from Borage (Borago officinalis L.) Leaves-Optimization by Response Surface Method and Application in Oil-in-Water Emulsions. Antioxidants (Basel). 2014 May 6;3(2):339-57. https://doi.org/10.3390/antiox3020339. PMID: 26784875; PMCID: PMC4665488.
- “What to Know about Borage.” WebMD, www.webmd.com/vitamins-and-supplements/what-to-know-about-borage. Accessed 10 July 2023.
