Imagine a world where the secret to optimal health lies in your kitchen garden, not in expensive supplements or rigorous workout routines. Welcome to the world of microgreen phytonutrients. These tiny, vibrant greens, packed with nutrition, are the unsung heroes of the health world. They may be small in size, but their nutritional profile is colossal.

The most potent phytonutrients in microgreens include vitamins A, C, E, and K, beta-carotene, allicin, polyphenols, carotenoids, flavonoids, phytoestrogens, and glucosinolates. These nutrients are crucial in promoting eye health, boosting immunity, enhancing bone health, and providing antioxidant protection, making microgreens nutrition a vital component of a balanced diet.

Microgreens are a treasure trove of phytonutrients, compounds that are essential for plant health and human health.

But that’s just the tip of the iceberg. The world of microgreens nutrition is vast and fascinating, with each variety offering its unique blend of phytonutrients. Each microgreen brings its own flavor and health benefit, from the peppery punch of radish microgreens to the slight sweetness of pea shoots.

So, if you’re ready to dive deeper and discover the full potential of these tiny greens, read on. We’re about to embark on a journey into the heart of microgreens nutrition.

Intrigued? Let’s delve deeper into these green wonders and find their secret pathways to better health.

QUICK READS

Unveiling the Power of Microgreens and Phytonutrients     |     Exploring the Diverse World of Microgreens     |     Phytonutrients: The Hidden Gems in Microgreens     |     Unveiling the Health Benefits of Microgreens Phytonutrients     |     Incorporating Microgreens into Your Diet     |     Key Takeaways: Microgreens Phytonutrients and the Pathway to Better Health     |     Related Questions     |     Share the Guide     |     Works Cited

Unveiling the Power of Microgreens and Phytonutrients

Microgreens, the young children of vegetables and herbs, are popular now for their vibrant colors, intense flavors, and nutritional prowess. These tiny greens, harvested just after the cotyledon leaves have developed, are a powerhouse of nutrients, often containing higher nutrient levels than their mature counterparts.

The history of microgreens is as diverse as the varieties themselves. While they have been used in cuisine for decades, it’s only in the last few years that their nutritional benefits have come to the forefront. Today, they are a staple in gourmet restaurants, farmers’ markets, and, increasingly, in home gardens.

The real magic of microgreens lies in their phytonutrients. Phytonutrients, or phytochemicals, are compounds plants produce to help them thrive. For humans, these compounds offer a range of health benefits. They are potent antioxidants, have anti-inflammatory properties, and some even have the potential to combat cancer.

Microgreens are a rich source of these phytonutrients. Each variety offers a unique blend of these health-boosting compounds, from beta-carotene in carrot microgreens to sulforaphane in broccoli microgreens. And the best part? You don’t need a farm to grow them. With just a little space and some care, you can constantly supply these nutrient-dense greens.

So, whether you’re a gourmet chef looking to add flavorful pop and color to your dishes, a home gardener seeking to enhance your family’s diet, or an entrepreneur exploring sustainable food business opportunities, microgreens offer immense potential.

Let’s delve deeper into the world of microgreens phytonutrients and discover how these tiny greens can significantly impact our health.

There are hundreds of plants, herbs, roots, and fruits you can grow and eat as microgreens. Explore my post “Top 30 Microgreens You Can Easily Grow Indoors.”

Exploring the Diverse World of Microgreens

Microgreens are essentially baby versions of various flowers, vegetables, and herbs. They are harvested just after the first true leaves have developed, typically 7-14 days after seeding. They may be small, but they pack a punch regarding flavor and nutrition.

The process of growing microgreens is relatively straightforward. It starts with quality seeds sown on a suitable growing medium, such as soil or a hydroponic mat. The seeds are kept in a warm, humid environment until they germinate. After germination, they require plenty of light and a steady water supply to grow. Within a week or two, you’ll have a tray of vibrant, nutritious microgreens ready to harvest. Check out my book, “CHILDREN OF THE SOIL: Nine Days To Growing Nutritious Microgreens At Home,” and discover even more.

The world of microgreens is incredibly diverse, with each variety offering its unique flavor, color, and nutrient profile. Let’s take a quick tour of some of the most popular microgreens:

That’s a tiny sampling of the many available microgreens varieties. Each one brings a unique set of phytonutrients, making them a versatile and valuable addition to any diet.

Microgreens are a veritable powerhouse of these phytonutrients. Despite their small size, they often contain higher concentrations of phytonutrients than their mature counterparts.[1]

For instance, red cabbage microgreens have been found to have six times the vitamin C and 69 times the vitamin K of mature red cabbage. Similarly, broccoli microgreens are a rich source of sulforaphane, with concentrations significantly higher than those found in mature broccoli.

Other microgreens, like radish, mustard, and kale, are rich in phytonutrients, including vitamins A, C, and K, and potent antioxidants. Even microgreens from plants not typically associated with high nutrient content, like amaranth and sunflower, are rich in essential vitamins and other phytonutrients.

In addition to their flexibility and ease of cultivation, the high phytonutrient content in microgreens makes them an easy and delicious food option that will help increase nutrient intake and promote optimal health.

Let’s focus on these phytonutrients and explore why they are crucial for our health.

Phytonutrients: The Hidden Gems in Microgreens

Phytonutrients, bioactive substances in plants that contribute to their color, taste, and resistance to disease, are also called phytochemicals. More importantly, when consumed, these compounds have been shown to have significant health benefits in humans. They are not essential nutrients such as vitamins and minerals. Still, they play a vital role in the maintenance of optimum health and the prevention of disease.

The word phytochemical comes from the Greek words phyton (plant) and chemeia (chemistry). It was first used in the early 20th century to describe the non-nutritive chemicals found in plants.

The originator of the word phytochemical has yet to be definitively known. Still, it is often credited to American biochemist Arthur James Hanes (1898-1971). Hanes was a pioneer in the study of plant pigments, and he coined the term phytochemical in a 1933 article in the journal Science.

The word phytochemical has since become widely used to describe the thousands of different chemicals found in plants. These chemicals have various biological activities, including antioxidant, anti-inflammatory, and anti-cancer effects.

There are thousands of known phytonutrients, generally categorized into major groups, including carotenoids, flavonoids, and glucosinolates. Each group, and often each individual phytonutrient, has unique health benefits.[16]

• Carotenoids like beta-carotene, lutein, and zeaxanthin are known for their antioxidant properties and role in eye health.
• Quercetin is a flavonoid with potent antioxidant and anti-inflammatory effects.
• Flavonoids like quercetin and kaempferol have anti-inflammatory and immune-boosting effects.
• Glucosinolates, sulfur-containing compounds found in cruciferous vegetables, are converted into isothiocyanates, such as sulforaphane, which have been shown to have anti-cancer activity.
• Allicin, available in a white vegetable called cloves, is a vital substance. That substance is a highly effective natural antibiotic that can protect the body against many pathogens.

How Phytochemicals Work

Filling up your diet with microgreens rich in phytochemicals lowers the risk of developing chronic diseases like cancer, heart disease, and diabetes. Their antioxidant properties also help in protecting the body from free radicals in the environment and the food we eat.

As cancer-causing agents are deactivated and controlled, you can live a healthier and happier life. Although phytochemical supplements are available on the market today, these are less effective than microgreens. The phytochemicals in microgreens work with the vitamin, mineral components, and dietary fiber in your meals.

Supplements lack this unique combination, as they offer limited amounts of nutrients. Compounds from natural sources, however, are more readily processed and absorbed by the body. Most Common Phytochemicals Found in Fruits and Vegetables

Most Common Phytochemicals Found in Fruits and Vegetables

Carotenoids

• Beta-carotene
• Lypocene
• Lutein
• Zeaxanthin

Flavonoids

This is another large family of phytochemicals. As this is an antioxidant, it is a protective substance. By neutralizing and deactivating the unstable molecules inside the body (also called free radicals), you will have a solid defense against diseases like cancer and stroke.

• Anthocyanins
• Quercetins

Other Important Phytochemicals

• Sulforaphane
• Limonene
• Indoles
• Allium Compound

Characteristics and Colors of Phytochemicals in Microgreens

The colors in your fruits and vegetables signify the phytochemicals in them. Bright colors of red, orange, yellow, and green are just some of the standard colors you see in different crops. Below are the different color groups with different pigmentation qualities and some examples of microgreens.

Red (Lycopene and Anthocyanins)

These elements are essential in maintaining a healthy heart and urinary tract. Furthermore, memory will improve significantly when these phytochemicals are always included in the diet.

• Red Cabbage
• Red Russian Kale
• Red Leaf Lettuce
• Beets
• Radish
• Radicchio
• Rhubarb

Green (Lutein and Indoles)

These phytochemicals help prevent cancer and aid in bone and teeth health.

• Asparagus
• Artichokes
• Broccoli
• Brussel Sprouts
• Cucumber
• Green Lettuce
• Spinach

Blue and Purple (Phenolics and Anthocyanins)

Because of its antioxidant properties, this element contributes to preventing cancer and controls the aging process. Research also shows that it aids in alleviating the symptoms of urinary tract infections.

More precisely, several active substances in purple vegetables promote better health:

• Lutein & zeaxanthin (carotenoids)
• Anthocyanins
• Vitamin C
• Quercetin

Although several veggies seem to be blue, they are shades of purple thanks to the combination of anthocyanins (which are blue) and carotenes (which are red).

• Purple Cabbage
• Carrots (blue, black, purple)
• Blue Corn
• Blue/Purple Kale
• Blue/Purple Broccoli
• Purple Asparagus
• Purple Belgian Endive

Yellow and Orange (Carotenoids and Bioflavonoids)

Aside from having vitamin C contents, these phytochemicals are essential to heart and vision health, and they also strengthen the immune system to make it resistant to severe diseases like cancer and cardiovascular problems.

Various types of flavonoids are responsible for the yellow color. On the other hand, oranges are made from various types of carotenes or carotenoids and different kinds of photosynthesis pigments.

• Carrots
• Yellow Carrots
• Yellow Cauliflower
• Yellow Beans
• Yellow/Golden Beets
• Rutabagas

White/Brown/Tan (Allicin)

Known for its benefits to the heart.

• Garlic
• Cauliflower

Phytochemicals are bioactive compounds found in microgreens. These elements work with the nutrients and fiber in fruits and vegetables to boost the body’s immune system and make it resistant to diseases and infections.

And each one has its own unique benefits to offer to health-conscious individuals. Characterized mainly by its colors, it is easy to distinguish which types of fruits and vegetables carry a particular form of phytochemical.

Let’s examine the open secret pathways to restoring and maintaining good health.

Unveiling the Health Benefits of Microgreens Phytonutrients

Phytonutrients are plant nutrients with specific biological activities that support human health.

They differ from vitamins, minerals, and macronutrients such as proteins, carbohydrates, and fats. Some phytonutrients are also vitamins, specifically vitamins A, C, E,

Microgreens and Heart Health: The Phytonutrient Connection

Many microgreens, such as radish and red cabbage, are rich in anthocyanins, a flavonoid with antioxidant properties. Studies have shown that anthocyanins can help reduce the risk of heart disease by lowering blood pressure and LDL (harmful) cholesterol levels.[18]

Heart diseases leading to cardiac arrest can be avoided as the organ is nourished and strengthened.

As the bioactive compounds work with other nutritious substances inside the body, all internal organs function correctly, promoting normal blood pressure.

Cancer Prevention

Phytochemicals reduce the risk of developing particular breast, colon or prostate cancer types by working as antioxidants. Free radicals in your environment are deactivated, and the body’s immune system is strengthened to make it more resistant to such a deadly disease.[16]

Boosting Your Immune System with Microgreens

Microgreens, known for their immune-boosting properties, are rich in vitamins A, C, and E. In particular, vitamin C is an effective antioxidant that protects our cells from damage and aids in generating blood cells, a significant defense mechanism for infection. Combining phytochemicals, vitamins, minerals, and live enzymes helps build up and boost your body’s immune system to make it more resistant to diseases.[18]

Phytochemical compounds promote the right balance of hormones inside the body to help reduce anxiety attacks and mood swings.

The Role of Microgreens in Digestive Health

Microgreens, especially those from the Brassica family, such as broccoli and kale, have a high level of fiber to help digestion and promote good intestinal health. They also contain glucosinolates, which are converted into isothiocyanates in our bodies. These compounds have been shown to protect the lining of our gut and reduce inflammation.[19]

Microgreens and Eye Health: A Clear Connection

Microgreens like spinach and kale are rich in lutein and zeaxanthin, two carotenoids concentrated in our eyes’ retina. These phytonutrients help reduce the risk of age-related macular degeneration, one of the most common causes of vision loss in older adults, by protecting our eyes from harmful ultraviolet light.[20]

Macular degeneration and cataracts can be avoided when sufficient vitamins, minerals, and phytochemicals are supplied to the body regularly.

Defense Against Colds and Flu

Phytochemical compounds also carry anti-virus properties, increasing the body’s resistance against viral infections.

Assists in Lung Health

Certain phytochemicals are especially good for the lungs as they strengthen this organ to cope with the poisonous elements in the environment.

Controls Symptoms of Diabetes

The chemical composition of phytochemicals works with vitamins and minerals to regulate the body’s sugar levels. This helps in avoiding the progression of diabetes and its complications as well.

Slows Down the Aging Process

As your body is supplied with essential nutrients, it can cope better with aging. The organs function well to detoxify the body naturally from the inside. This is manifested by feeling young and looking young as well.

Lowers Risk of Osteoporosis

Phytochemicals also contribute to bone health. Aside from the calcium content in certain types of food, its reaction to the compounds makes it more effective in maintaining strong bones as the demand for its maintenance increases with age.

Urinary Tract Infection (UTI) Prevention

The anti-bacterial properties of phytonutrients help the body become more resistant to urinary tract infections.

Phytonutrients in microgreens offer a wide array of health benefits, ranging from boosting our immune system to protecting our hearts and eyes. Incorporating these tiny but mighty greens into our diet is an easy and delicious way to enhance our health and well-being.

You can consume one handful of each color group daily for optimum results. Five to nine servings are recommended to ensure you get a vast source of nutrients and phytochemicals in your diet.

Remember, it’s always a good idea to consult your healthcare provider or a nutritionist for personalized dietary advice.

Incorporating Microgreens into Your Diet

Microgreens are a valuable addition to any diet with their rich array of phytonutrients. But how can you incorporate these tiny greens into your meals? Here are some tips and ideas.

Growing Your Own Microgreens: A Step-by-Step Guide

One of the best ways to ensure a steady supply of fresh microgreens is to grow them yourself. You only need a shallow tray, potting soil, and microgreen seeds. Mix the soil into your tray and scatter seeds, then cover them with a little layer of earth. Ensure that the soil is moist; you’ll see the sprouts soon. In one to two weeks, your microgreens will be ready to harvest. Visit the Growing section on Microgreens World to explore more.

Delicious and Nutritious: Creative Ways to Use Microgreens in Your Meals

Microgreens are very adaptable, and they may be used in a variety of dishes. You can add them to salads for a burst of flavour and nutrition. Add them to sandwiches or wraps for a fresh crunch. Blend them into smoothies for an extra health boost. Or use them as a garnish to add color and sophistication to any dish. Visit the Recipes section on Microgreens World to explore more.

Storing Microgreens: Keeping Your Greens Fresh and Nutrient-Rich

To retain the freshness and nutritional value of microgreens, properly storing them is essential. After harvesting, gently rinse the microgreens and pat them dry. Afterward, they are stored in a container filled with paper towels and put into the refrigerator. They should stay fresh for about a week. Read more in my post, “Unlock the Flavor: Discover the Ideal Moment to Eat Microgreens.”

Incorporating microgreens into your diet is a culinary adventure and a step towards a healthier lifestyle. These tiny greens are a nutritional powerhouse with their potent phytonutrients and versatile uses.

Want more ideas on using lettuce and other microgreens in your daily meals? Read my post, “Mastering the Art – How Chefs Pair Microgreens with Proteins for a Nutritional Boost.“

Key Takeaways: Microgreens Phytonutrients and the Pathway to Better Health

Microgreens are more than just a culinary trend; they are a nutritional powerhouse packed with beneficial phytonutrients. These tiny greens, harvested just after the first true leaves have developed, are rich in vitamins, minerals, and antioxidants, offering many health benefits.

From boosting the immune system to protecting heart health, the phytonutrients in microgreens play a crucial role in our well-being. They are perfect for promoting health and preventing illness by having high levels of vitamins A, C, E, Anthocyanins, and Gluconosine.

Growing your own microgreens is a simple and rewarding process that ensures a fresh supply of these nutrient-rich greens. There are many ways to use them in foods, such as salads, sandwiches, smoothies, and garnishes that add flavor and nutritional benefits.

Proper storage is vital to maintaining the freshness and nutritional value of microgreens. After harvesting, they should be gently rinsed, patted dry, and stored in a refrigerator in a container lined with a paper towel.

Microgreens are the future and represent a sustainable and efficient way of producing nutrient-dense food. They require minimal space and resources, making them an ideal choice for urban farming and a potential solution to food insecurity.

The phytonutrients in microgreens offer a pathway to better health. Incorporating these tiny but mighty greens into our diet is an easy and delicious way to enhance our health and well-being while contributing to a more sustainable future.

Related Questions

Are microgreens healthier than full-grown vegetables?

Microgreens can be more nutrient-dense than their mature counterparts, but it varies by type. They often contain higher levels of vitamins, minerals, and antioxidants. Explore more in my post, “Shopping Bag Choices: Microgreens vs. Vegetables.”

How often should I eat microgreens?

There’s no set rule for how often you should eat microgreens. Incorporating them into your meals daily can be a great way to boost your intake of essential nutrients. Discover more in my post, “Eat To Meet Your RDA: The 12 Microgreens Vitamins You Need”, where I answer the question in more detail.

Can you eat too many microgreens?

While microgreens are healthy, it’s essential to maintain a balanced diet. If you’re eating many different foods, your body will have an unlimited supply of nutrients. Explore more in my post, “Can Microgreens Make You Sick?”

If you want more in-depth information, contact Andrew Neves at andrew.neves@microgreensworld.com.

Share the Guide

Suppose you’ve found this guide on the power of microgreens and their phytonutrients beneficial. In that case, we encourage you to share it with others. Whether through social media, email, or simply telling a friend, spreading the word about the health benefits of microgreens can make a difference in someone’s life.

You can also sign up for our newsletter for more informative articles like this one. And remember to check out our related posts for more insights into the world of microgreens.

Together, we can promote better health and a more sustainable future.

• 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.”

Works Cited

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3. El Nakhel, Christophe, et al. “Applying productivity and phytonutrient profile criteria in modeling species selection of microgreens as Space crops for astronaut consumption.” Frontiers in Plant Science14: 1210566.
4. Johnson, Sarah A., et al. “Comprehensive Evaluation of Metabolites and Minerals in 6 Microgreen Species and the Influence of Maturity.” Current Developments in Nutrition, vol. 5, no. 2, Feb. 2021, p. nzaa180, https://doi.org/10.1093/cdn/nzaa180. Accessed 16 Jan. 2022.
5. Othman, Ali J., et al. “Dataset for the Content of Bioactive Components and Phytonutrients of (Ocimum Basilicum and Brassica Rapa) Microgreens.” Data in Brief, vol. 40, no. 40, Feb. 2022, p. 107737, https://doi.org/10.1016/j.dib.2021.107737. Accessed 29 Mar. 2022.
6. Phornvillay, Surisa, et al. “A Novel Technique Using Advanced Oxidation Process (UV-C/H2O2) Combined with Micro-Nano Bubbles on Decontamination, Seed Viability, and Enhancing Phytonutrients of Roselle Microgreens.” Horticulturae, vol. 8, no. 1, Jan. 2022, p. 53, https://doi.org/10.3390/horticulturae8010053. Accessed 17 Nov. 2022.
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9. Sparrow, Sarah. Phytochemicals: What You Should Know – A Quick Booklet about Phytonutrients, 2014. Kindle Edition.
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11. Xiao, Zhenlei, et al. “Microgreens of Brassicaceae: Genetic Diversity of Phytochemical Concentrations and Antioxidant Capacity.” LWT, vol. 101, Mar. 2019, pp. 731–37, https://doi.org/10.1016/j.lwt.2018.10.076. Accessed 28 Jan. 2020.
12. Zhang, D., & Przybylski, R. (2011). Phytochemicals in microgreens: A review. Journal of Functional Foods, 3(1), 71-80.
13. Phytonutrients as therapeutic agents – PubMed. https://pubmed.ncbi.nlm.nih.gov/25051278/.
14. Phytonutrients | Nutrition.gov. https://www.nutrition.gov/topics/whats-food/phytonutrients.
15. Phytonutrients | Encyclopedia.com. https://www.encyclopedia.com/science/encyclopedias-almanacs-transcripts-and-maps/phytonutrients.
16. “(PDF) an OVERVIEW of MAJOR CLASSES of PHYTOCHEMICALS: THEIR TYPES and ROLE in DISEASE PREVENTION.” ResearchGate, www.researchgate.net/publication/327304552_AN_OVERERVIEW_OF_MAJOR_CLASSES_OF_PHYTOCHEMICALS_THEIR_TYPES_AND_ROLE_IN_DISEASE_PREVENTION. (Not peer-reviewed)
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18. “What Are Phytochemicals? (and Why Should You Eat More of Them?).” Www.uclahealth.org, www.uclahealth.org/news/what-are-phytochemicals-and-why-should-you-eat-more-them.
19. Probst, Yasmine C, et al. “Dietary Phytochemical Intake from Foods and Health Outcomes: A Systematic Review Protocol and Preliminary Scoping.” BMJ Open, vol. 7, no. 2, Feb. 2017, p. e013337, https://doi.org/10.1136/bmjopen-2016-013337.
20. Ma, Le, et al. “Lutein and Zeaxanthin Intake and the Risk of Age-Related Macular Degeneration: A Systematic Review and Meta-Analysis.” British Journal of Nutrition, vol. 107, no. 3, 8 Sept. 2011, pp. 350–359, https://doi.org/10.1017/s0007114511004260.