This is Episode 7 of our enlightening series, “The Health Benefits of Microgreens: Why They’re a Nutritional Powerhouse.” If you missed the introduction, explore it here: “The Science of Microgreens Nutrition: How They Enhance Health and Wellness (Introduction)” and Episode 6, “See Clearly Now: How Microgreens Boost Eye Health.”
Imagine waking up to glowing, radiant skin every day. Sounds like a dream, right? What if I told you the secret to achieving this could be as simple as incorporating microgreens into your diet? You read that right: microgreens and skin health go hand in hand.
Microgreens are a potent source of antioxidants, vitamins, and phytonutrients contributing to skin health. Specifically, they contain compounds like sulforaphane and quercetin that combat oxidative stress and inflammation, promoting skin elasticity and reducing signs of aging. Thus, microgreens and skin health are intricately linked.
We all know that our skin is the largest organ in our body and is crucial to our overall well-being. It’s not just about looking good; healthy skin protects against harmful bacteria and environmental toxins. But let’s face it: With the stress of modern life, pollution, and the never-ending list of skincare products, maintaining good skin health can be overwhelming.
That’s where microgreens come in. These tiny, nutrient-packed greens are not just for gourmet chefs or health enthusiasts; they’re for anyone who wants to give their skin a natural boost. Microgreens are rich in antioxidants, vitamins, and other essential nutrients and offer a holistic skincare approach beyond topical treatments.
So, stick around if you’re tired of endless skincare routines and are looking for a more natural way to achieve that youthful glow. In this post, we’ll delve deep into the science behind how microgreens can be your new skincare best friend. Trust me; your skin will thank you.
EPISODE 7: A NATURAL APPROACH TO SKIN HEALTH
Table of Contents
The Science of Skin Health
Microgreens: The Tiny Titans of Nutrition
How Microgreens Benefit Your Skin
Incorporating Microgreens into Your Skincare Routine
Microgreens for Different Skin Types
Special Considerations: Allergies and Skin Sensitivities
Key Takeaways: Microgreens in Skin Health
Related Questions
Share the Guide
References
The Science of Skin Health
The skin is an intricate organ that acts as a protective interface between the outside environment and internal tissues. There are two primary layers: the epidermis and the dermis.
The epidermis is responsible for most of the skin’s barrier functions (90%) and predominantly comprises keratinocytes. These cells undergo keratinization, which involves the production of specialized structural proteins and lipids, forming a water-impermeable barrier known as the stratum corneum. They also play an essential role in wound repair, as structural cells and exerting essential immune functions [1].
Conversely, the dermis provides strength and elasticity and contains vascular, lymphatic, and neuronal systems. It is primarily composed of complex extracellular matrix proteins, particularly rich in collagen fibers[2].
In terms of skin health, nutrition plays an important role. For instance, water intake has significantly impacted skin hydration and biomechanics [3]. Vitamins like C and E, obtained from the diet, are essential for protection against UV-induced damage[4]. In addition, it has been demonstrated that topically, vitamin C slows down the skin’s premature aging, prevents sun damage, and enhances the appearance of wrinkles and darker spots [5].
It’s worth noting that the epidermis is a challenging environment for nutrient delivery due to its lack of blood vessels. Nutrients must diffuse from the vascularized dermis, making it crucial that dietary nutrients support skin health[5].
You must understand skin health science to maintain your youth and overall well-being. As we delve into the benefits of microgreens for skin health, it’s crucial to remember how diet and nutrition can impact the skin’s structure and function.
Now that we have a foundational understanding of skin health, let’s explore how microgreens can be a natural and effective solution for radiant, healthy skin.
Microgreens: The Tiny Titans of Nutrition
Microgreens are early and edible plants harvested just after the first true leaves, known as cotyledons, have developed (usually 7-21 days). They are known for their use as garnishes on your plate, but these tiny greens are nutritional powerhouses. A study showed that microgreens contained up to 40 times as many nutrients as their older counterparts [7]. They contain antioxidants, vitamins A, C, and E, and minerals such as calcium and magnesium essential for skin health.
Unlike mature plants, microgreens are harvested at an incredibly nutrient-dense stage. Their small size belies their potency; they often contain more concentrated amounts of vitamins and antioxidants, making them a superior choice for those looking to boost their nutritional intake[8].
Armed with this knowledge of the nutritional might of microgreens, let’s delve into how these tiny titans can be a game-changer for your skin health.
How Microgreens Benefit Your Skin
Microgreens offer a variety of health benefits, including support for healthy skin. They contain vitamins, minerals, and antioxidants like polyphenols and flavonoids, which combat oxidative stress and inflammation, leading to healthier skin.
Microgreens that Support Healthy Skin
- Borage Microgreens
- Kale Microgreens
- Arugula Microgreens
- Broccoli Microgreens
- Fenugreek Microgreens
- Mustard Microgreens
- Watercress Microgreens
Certain microgreens, such as basil and fenugreek, are particularly beneficial for skin hydration due to their omega-3 fatty acid content. These fatty acids help maintain the skin’s lipid barrier, preventing water loss and producing hydrated, plump skin.
Microgreens like kale and arugula contain nutrients that benefit the skin’s health.
Watercress increases the circulation and delivery of nutrients and minerals throughout your body. This means improved oxygenation of the skin, which will subsequently reduce fine lines and wrinkles.
The nutritional profiles of these greens suggest that they can be a beneficial addition to a skin-healthy diet.
Borage Microgreens: A Skin Health Powerhouse
Borage microgreens are particularly noteworthy for their skin health benefits. They are rich in gamma-linolenic acid (GLA), an omega-6 fatty acid with anti-inflammatory properties. GLA is known to improve skin hydration, elasticity, and firmness. Moreover, borage microgreens are an outstanding vitamin C source for collagen production and skin regeneration. Explore more in-depth in my post “Boost Your Health with Borage Microgreens: A Nutritional Guide.”
Microgreens Nutrients That Promote Skin Health
Let’s delve into the specific nutrients in microgreens that promote skin health.
| Vitamin A | Vitamin A, abundantly found in carrot and radish microgreens, is essential for cell production and growth, which leads to healthier skin. In addition, it stimulates fibroblasts, specialized cells for forming tissues that maintain skin health. |
| Vitamin C | Vitamin C, prevalent in mustard and fenugreek microgreens, is vital for collagen synthesis. The protein collagen provides the skin’s structure, and its production is essential for the elasticity and hydration of the skin. |
| Omega-3 | Omega-3 fatty acids in microgreens like basil and fenugreek are a godsend for dry skin. These fatty acids help maintain the skin’s lipid barrier, preventing water loss and producing hydrated, plump skin. The lipid barrier is crucial for keeping out pathogens and locking in moisture, making omega-3 essential for skin health. |
| Antioxidants | Now, let’s talk about anti-aging. Antioxidants in microgreens fight free radicals unstable atoms that can interfere with cells and lead to aging and disease. The high levels of polyphenols in microgreens like arugula and mustard greens combat oxidative stress, reducing the appearance of fine lines and wrinkles. Moreover, the selenium content in certain microgreens can protect the skin from UV-induced cell damage, further contributing to anti-aging benefits. |
| Sulforaphane | But that’s not all. Some studies suggest that the sulforaphane in broccoli microgreens can even protect against skin cancer by neutralizing harmful UV radiation. While more research is needed in this area, the evidence is promising. |
| Water | The high water content in microgreens helps in maintaining skin hydration. Borage microgreens, notably, contain GLA that improves the skin’s ability to retain moisture. |
After incorporating microgreens into their diet, many community members have reported improved skin texture, reduced acne, and a natural glow. Although there is no scientific evidence, these anecdotal accounts provide compelling reasons to consider microgreens a natural skincare solution.
Microgreens offer a multifaceted approach to skin health. Including borage and other beneficial microgreens in your diet can offer a natural, effective way to maintain and improve skin health. From hydration to anti-aging and even potential cancer prevention, these small but mighty greens must be added to your skincare regimen.
Stay tuned as we explore how to incorporate these skin-boosting microgreens into your daily routine seamlessly.
Incorporating Microgreens into Your Skincare Routine
Delicious Microgreen Smoothies for Skin Health
Juices and smoothies are a convenient way to consume microgreens. A simple blend of borage microgreens, spinach, and blueberries can provide a nutrient-rich drink that benefits your skin. The antioxidants in blueberries complement the GLA in borage, offering a holistic approach to skincare. Check out my post to explore “Can You Juice Microgreens?”
DIY Microgreen Face Masks and Their Benefits
Creating your face masks with microgreens like borage can be a rewarding experience. A borage and honey face mask can hydrate and soothe the skin thanks to the anti-inflammatory properties of GLA and the antibacterial properties of honey [9].
Tips for Selecting and Storing Microgreens
When buying microgreens for skincare, opt for organic options to avoid pesticides. Store them in a cool, dry place to maintain their nutritional value. If you’re using them for face masks, wash them thoroughly before use.
By incorporating microgreens into your skincare routine, you’re nourishing your skin and contributing to overall well-being. As we move to the next section, consider how these small but mighty greens can make a big difference with your skin type in your skincare regimen.
Microgreens for Different Skin Types
Microgreens for Dry Skin: Hydration Heroes
Borage microgreens are particularly beneficial for dry skin due to their high gamma-linolenic acid (GLA) content, which helps retain moisture and improve skin barrier function [10].
Microgreens for Oily Skin: Balance and Control
Arugula microgreens can be a good choice for oily skin. They contain sulfur compounds that help regulate sebum production, balancing the skin’s natural oils).
Microgreens for Sensitive Skin: Gentle and Soothing Options
For sensitive skin, consider fenugreek microgreens. They contain anti-inflammatory compounds that help soothe irritated skin without causing adverse reactions.
Understanding your skin type and choosing the right microgreens can significantly impact your skincare routine. As we delve into the next section, consider how you can tailor your microgreen choices to meet your specific skincare needs.
Special Considerations: Allergies and Skin Sensitivities
Identifying Potential Allergies and Skin Reactions
Before incorporating microgreens into your skincare routine, it’s crucial to identify any potential allergies or skin sensitivities. Conduct a patch test to ensure your microgreens are not irritating [11].
Organic vs. Non-Organic Microgreens: What’s Best for Your Skin?
Organic microgreens are generally recommended for skincare due to the lack of chemicals and chemical fertilizers, which can exacerbate skin issues [12].
Precautions to Take When Using Microgreens Topically
Topically using microgreens, ensure they are thoroughly washed to remove any contaminants. Also, consult a healthcare provider for personalized guidance, especially if you have pre-existing skin conditions.
Taking these special considerations into account can help you make informed decisions about incorporating microgreens into your skincare regimen.
Key Takeaways: Microgreens in Skin Health
Microgreens offer many benefits for skin health, from their rich nutrient profile to their anti-inflammatory properties. Specific microgreens like borage and fenugreek are potent in promoting skin hydration and combating signs of aging. The science behind these tiny greens is compelling, with studies supporting their role in enhancing skin health through various vitamins, minerals, and antioxidants (“Nutritional Aspects of Microgreens,” 2021).
Incorporating microgreens into your skincare routine is a straightforward process. They can be used in smoothies, salads, and even as a topical mask for the face. Organic microgreens are preferable, especially for topical applications, to avoid potential skin irritants found in pesticides (“Organic vs. Non-Organic in Skincare,” 2019).
The transformative power of microgreens for skin health cannot be overstated. They are suitable for any type of skin, including dry, oily, and sensitive ones, offering a natural, effective, and flexible solution. However, it is essential that you are aware of potential allergies and consult a healthcare professional for individual advice [11].
We encourage you to take the first step in transforming your skin health by incorporating microgreens into your daily routine. The benefits are not just skin-deep but a holistic approach to well-being.
INTERESTED IN MICROGREENS?
Join the community
Join more than 50,000 other health-conscious individuals and couples who visit our site and receive weekly emails from us to help them grow and eat more microgreens to flourish, and to live healthier and longer lives.
Related Questions
Are Microgreens Good for Skin?
Yes, microgreens benefit skin health due to their high concentration of essential vitamins and minerals. They’re rich in antioxidants, vitamins A, C, and E, that help fight off free radicals, which can damage skin cells. Antioxidants also have anti-inflammatory properties that can help reduce skin irritation and redness.
Can Microgreens Help with Acne?
While there is no direct scientific evidence to suggest that microgreens can cure acne, their anti-inflammatory properties and high nutrient content can contribute to overall skin health, potentially reducing the severity of acne. It’s always advisable to consult with a dermatologist for a comprehensive acne treatment plan.
Are Microgreens Better than Fully Grown Vegetables for Skin?
In addition to being a more concentrated source of vitamins and minerals, microgreens are up to forty times as rich in nutrients as their natural counterparts., making them an excellent source of vitamins and minerals for skin health. However, both microgreens and fully-grown vegetables have their own benefits. They can be included in a balanced diet to ensure complete skin health.
Can I Apply Microgreens Directly to My Skin?
No scientific evidence suggests that applying microgreens directly to the skin will provide any benefits. However, incorporating them into your diet can certainly contribute to better skin health from within.
Share the Guide
Did you love what you learned about the incredible benefits of microgreens and skin health?
Please don’t keep it to yourself! Share this guide with friends, family, and fellow food enthusiasts on social media. Whether you’re a home gardener, a gourmet chef, or someone passionate about health and wellness, this series contains insights that can transform your understanding of nutrition.
Want to stay updated on the latest in microgreens nutrition? Sign up for our newsletter and never miss a post. Join us on this journey to explore the nutritional powerhouse of microgreens. Let’s make healthy living delicious and accessible for all.
Click the share button now and spread the green goodness! 🌱
FACEBOOK | INSTAGRAM | Sign Up for Newsletter
- Discover more business tips in the post, “13 Solutions to Mastering the Challenges of Your Microgreens Business Journey.”
- For a wealth of knowledge, read the post “Harnessing Technology for a Greener Future: A Guide for Microgreens Entrepreneurs.”
- Discover how to grow microgreens. Read this post, “Beyond the Windowsill: Growing Microgreens on Your Balcony or Patio.“
- Interested in nutrition and health? “The Beginner’s Nutritional Guide to Incredible Microgreens” to explore more about microgreens.
References
- Piipponen, Minna, et al. “The Immune Functions of Keratinocytes in Skin Wound Healing.” International Journal of Molecular Sciences, vol. 21, no. 22, 20 Nov. 2020, www.ncbi.nlm.nih.gov/pmc/articles/PMC7699912/, https://doi.org/10.3390/ijms21228790.
- Pullar, Juliet M., et al. “The Roles of Vitamin C in Skin Health.” Nutrients, vol. 9, no. 8, 12 Aug. 2017, p. 866, ncbi.nlm.nih.gov/pmc/articles/PMC5579659/.
- Rodrigues, Luís, et al. “Dietary Water Affects Human Skin Hydration and Biomechanics.” Clinical, Cosmetic and Investigational Dermatology, vol. 8, Aug. 2015, p. 413, www.ncbi.nlm.nih.gov/pmc/articles/PMC4529263/, https://doi.org/10.2147/ccid.s86822.
- Murray, John C., et al. “A Topical Antioxidant Solution Containing Vitamins C and E Stabilized by Ferulic Acid Provides Protection for Human Skin against Damage Caused by Ultraviolet Irradiation.” Journal of the American Academy of Dermatology, vol. 59, no. 3, Sept. 2008, pp. 418–425, https://doi.org/10.1016/j.jaad.2008.05.004.
- Fitzpatrick, Richard E., and Elizabeth F. Rostan. “Double-Blind, Half-Face Study Comparing Topical Vitamin C and Vehicle for Rejuvenation of Photodamage.” Dermatologic Surgery: Official Publication for American Society for Dermatologic Surgery [et Al.], vol. 28, no. 3, 1 Mar. 2002, pp. 231–236, www.ncbi.nlm.nih.gov/pubmed/11896774/, https://doi.org/10.1046/j.1524-4725.2002.01129.x. Accessed 1 Mar. 2020.
- Xiao, Zhenlei, et al. “Assessment of Vitamin and Carotenoid Concentrations of Emerging Food Products: Edible Microgreens.” Journal of Agricultural and Food Chemistry, vol. 60, no. 31, 30 July 2012, pp. 7644–7651, pubs.acs.org/doi/abs/10.1021/jf300459b, https://doi.org/10.1021/jf300459b.
- Mir, Shabir Ahmad, et al. “Microgreens: Production, Shelf Life, and Bioactive Components.” Critical Reviews in Food Science and Nutrition, vol. 57, no. 12, 8 Feb. 2016, pp. 2730–2736, https://doi.org/10.1080/10408398.2016.1144557.
- “USDA ARS Online Magazine Which Minerals Are in Microgreens?” Agresearchmag.ars.usda.gov, https://agresearchmag.ars.usda.gov/2017/apr/microgreens/. Accessed 1 Sept. 2023.
- Nilforoushzadeh, Mohammad Ali, et al. “Skin Care and Rejuvenation by Cosmeceutical Facial Mask.” Journal of Cosmetic Dermatology, vol. 17, no. 5, 21 Aug. 2018, pp. 693–702, https://doi.org/10.1111/jocd.12730. Accessed 22 May 2020.
- De Spirt, Silke, et al. “Intervention with Flaxseed and Borage Oil Supplements Modulates Skin Condition in Women.” British Journal of Nutrition, vol. 101, no. 3, 2 Sept. 2008, pp. 440–445, https://doi.org/10.1017/s0007114508020321. Accessed 11 Apr. 2021.
- Lazzarini, Rosana, et al. “Patch Tests.” Anais Brasileiros de Dermatologia, vol. 88, no. 6, Dec. 2013, pp. 879–888, www.ncbi.nlm.nih.gov/pmc/articles/PMC3900336/, https://doi.org/10.1590/abd1806-4841.20132323.
- Castro, Camila. Organic Skin Care vs. Non-Organic Skin Care Products. 12 Aug. 2020, https://organicskincare.com/organic-skin-care-vs-non-organic/.
- Bianke Loedolff et al. “High Light Bio-Fortification Stimulates de Novo Synthesis of Resveratrol in Diplotaxis Tenuifolia (Wild Rocket) Micro-Greens.” Functional Foods in Health and Disease, vol. 7, no. 11, 1 Dec. 2017, pp. 859–859, https://doi.org/10.31989/ffhd.v7i11.380. Accessed 1 Sept. 2023.
- Choe, Uyory, et al. “The Science behind Microgreens as an Exciting New Food for the 21st Century.” Journal of Agricultural and Food Chemistry, vol. 66, no. 44, 20 Oct. 2018, pp. 11519–11530, https://doi.org/10.1021/acs.jafc.8b03096.
- Arif, Mohammed, et al. “Post-Harvest Biodegradation of Bioactive Substances and Antioxidant Activity in Microgreens.” J Bangladesh Agril Univ, vol. 16, no. 2, 2018, pp. 250–253, baures.bau.edu.bd/wp-content/uploads/2018/09/14.-JBAU-2018-088-revisedpaper.pdf, https://doi.org/10.3329/jbau.v16i2. Accessed 1 Sept. 2023.
- Singh, M, Choudhary, A and Kumar, A. “Microgreens: A nutritional food.” Biotica Research Today, 2021, researchgate.net, https://www.researchgate.net/profile/Mandeep-Singh-4/publication/355158324.
- Roberts, Richard L., et al. “Lutein and Zeaxanthin in Eye and Skin Health.” Clinics in Dermatology, vol. 27, no. 2, Mar. 2009, pp. 195–201, https://doi.org/10.1016/j.clindermatol.2008.01.011. Accessed 25 Mar. 2020.
