Tender Broccoli Microgreens

The Beginner’s Nutritional Guide to Incredible Microgreens

When my friend Stephen told me a few months ago to come by and try some incredible microgreens, I said, “What the heck are microgreens?” He said, “Come on over, you’ll see.” I was curious, changed my plans, and popped over for dinner.

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Cabbage Microgreens Nutrition

The Ultimate Guide to Cabbage Microgreens Nutrition including Nutrition Data, Facts, Info, and Recipes

Cabbage microgreens, especially red cabbage, have more vitamin C than an orange and 40 times more vitamin E than a cabbage. Cabbage microgreens’ benefits include supporting blood clotting and building bones, preventing calcification or hardening of heart arteries, protecting the body from free radicals, and reducing the risk of chronic diseases.

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Growing Microgreens at Home

The Easy Guide® To Growing Microgreens at Home

Microgreens grow to one to three inches in height. They are small and come in various robust flavors, bright colors, and crunchy tastes. They are the tender, immature seedlings of edible vegetables and herbs with two developed embryonic leaves. They are young plants that haven’t grown to maturity. They offer a powerhouse of nutrition.

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Arugula Microgreens and Blue Mountain Coffee Compared

Arugula Microgreens: A Delicious Way to Get Your Vitamins and Minerals

How could I be talking about connoisseur coffee and arugula microgreens in the same sentence? Let’s do some math. One pound of the very best coffee in the world will cost you USD 70 ex shipping. One pound (16 one-ounce boxes) of arugula microgreens will set you back USD 107! “What?!” you say.

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Mature Woman Running

A 10-Minute Run Once A Day Keeps Your Brain Boosted

Running is undoubtedly one of the simplest methods to get the benefits of physical exercise since it is inexpensive and readily available. Running promotes cardiovascular health, muscular strength, and bone density. In addition to these physical advantages, running has also been linked to enhanced mental health.

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Superfood Hype

Forty Times More: Microgreens, The Superfood of Superfoods

What makes microgreens so nutritious? Can microgreens give my body immunity? Can microgreens be the superfood that can help reverse my chronic ailments?
Here is why, along with research-backed information to help you integrate super microgreens into your everyday nutrition.

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Vegetable Confetti

Microgreens Don’t Look Anything Like Vegetable Confetti

Have you ever shredded carrots to make muffins, carrot cake, or just a fancy addition to your latest dish?
Shredded carrots look like confetti, don’t they?
And carrots are bright orange, yes?
Don’t you want to know why carrot microgreens don’t look anything like carrots or strings of carrot confetti?

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Microgreens Newsletter Header

Wednesday Microgreens Minute: November 11, 2020

The Wednesday Microgreens Minute is a bi-weekly, quick-hit newsletter designed to give expert advice to health-focused persons as you head over the weekly hump.

New Agricultural Solution

Self-driving cars are almost here. But did you know about self-growing farms?

New Zealand based Autogrow has entered the EU market in the Netherlands, and big things are about to happen.  Read more.

Did you know that the Netherlands has been recognized by the World Economic Forum as a leader in efficient and sustainable agriculture?

And did you know they are the second-largest exporter of agricultural products in the world, after the USA?

Those Sweet Bell Peppers

What if I told you bell peppers are a fruit?

Well, they are. Bell peppers belong to the nightshade family (Solanaceae). Although technically a fruit, they are considered vegetables as they are more likely to be added to savory dishes.

But they shouldn’t be grown as microgreens. Nightshade vegetable microgreens are poisonous. Read the article  Can Microgreens Make You Sick at Microgreens World.

But they can be grown indoors very quickly. Watch this video:

Nutrition for Adults: The Science of Healthy Aging (Part 6)

We continue our series, “Nutrition for Adults: The Science of Healthy Aging.”


Nutritional Requirements As You Age

Last week we reviewed how your nutritional requirements will change as you age.

I told you that for elderly adults (65+), those requirements have some crucial differences to people in other age groups.

You now know that your energy requirements decline as you get older. Still, it is vitally important that the nutrients you get remain the same.

This week we will look at micronutrients – vitamins and minerals – that you should be adding to your nutrition.

We will also look at foods and microgreen you can add.



Vitamins are micronutrients that help your body cells function normally and promote those cells’ growth and development.

To learn more about microgreens and vitamins, check out this blog post: Eat To Meet Your RDA: The 12 Microgreens Vitamins You Need.

Vitamins that your body cannot do without to function correctly are called essential vitamins. There are 13 essential vitamins.

Essential vitamins are grouped into two categories:

There are nine water-soluble vitamins. They are not stored in the body.

  • Vitamin B1 (thiamine)
  • Vitamin B2 (riboflavin)
  • Vitamin B3 (niacin)
  • Vitamin B5 (pantothenic acid)
  • Vitamin B6
  • Vitamin B7 (biotin)
  • Vitamin B9 (folate, folic acid)
  • Vitamin B12 (cyanocobalamin)
  • Vitamin C

Any leftover water-soluble vitamins leave the body through the urine.

Although the body keeps a small reserve of these vitamins, they must be taken regularly to prevent a body shortage.

Vitamin B12 is the only water-soluble vitamin that can be stored in the liver for many years.

Sources of Vitamin B-12

And there are four non-essential vitamins:

  • Vitamin B4 (adenine)
  • Vitamin B8 (inositol)
  • Vitamin B10 (para amino benzoic acid)
  • Vitamin B11 (salicylic acid)


Water-soluble Vitamins


Benefits Food Sources
  • Metabolism: Converts nutrients into energy
  • Sunflower seeds
  • Wheat germ
  • Converts food to energy
  • Antioxidant
  • Mushrooms
  • Organ meats (e.g., liver)
  • Cellular signaling
  • Metabolism
  • DNA production and repair
  • Lentils
  • Tuna
  • Chicken
  • Speeds up metabolism
  • Protein synthesis
  • Bee pollen
  • Raw unprocessed honey
  • Herbs (thyme, sage, etc.)
  • Converts food to energy
  • Hormone and cholesterol production
  • Avocado
  • Yogurt
  • Fish
  • Liver
  • Amino acid metabolism
  • Red blood cell production
  • Neurotransmitter creation
  • Chickpeas
  • Salmon
  • Potatoes
  • Carbohydrate and fat metabolism
  • Regulate gene expression
  • Beans
  • Yeast
  • Eggs
  • Salmon
  • Cheese
  • Liver
  • Cells growth
  • Fatty acids production
  • Maintains blood sugar levels
  • Royal jelly
  • Brewers’ yeast
  • Legumes
  • Swiss chard
  • Soy
  • Cell growth
  • Amino acid metabolism
  • Forming red and white blood cells
  • Correct cell division
  • Leafy greens
  • Beans
  • Liver
  • Protects against ultraviolet light
  • Amino Acid Metabolism
  • Healthy skin and hair
  • Whole grains
  • Wheat germs
  • Brewer’s yeast
  • Eggs
  • Liver
  • Anti-infection agent
  • Anti-fungal agent
  • Willow bark
  • Sweet potato
  • Nuts
  • Olive oil
  • Neurological function
  • DNA production
  • Red blood cell development
  • Eggs
  • Seafood
  • Dairy
  • Meats
  • Reduce the symptoms of flu
  • Wound healing
  • Increase iron absorption
  • Helps bones, skin, and muscles grow
  • Leafy greens
  • Broccoli
  • Bell peppers
  • Papaya
  • Strawberries
  • Cantaloupe



The Required Daily Allowance (RDA) for Vitamin B (folic acid) is 300mcg/day for persons over 65.

If you don’t eat enough folate, you can develop megaloblastic anemia and macrocytosis.

Folate is destroyed by prolonged cooking and poor food choice, i.e., ‘tea and toast’ diet.

Vitamin C

The RDA is 60mg/day.

Up to 50% of vitamin C can be lost in cooking and during the storage of food.

A glass of freshly squeezed orange juice containing 40-60mg/ 100ml of vitamin C taken daily will achieve the recommended intake.

Alternatively, drinks rich in vitamin C, such as grapefruit juice, fruit drinks with added vitamin C, or blackcurrant drinks with added vitamin C such as Ribena can be used.

Suppose you are older than 60 and are not taking drinks rich in vitamin C.

In that case, you should eat either one orange, half a grapefruit, two satsumas/mandarins, or one kiwi fruit at least three to four times weekly to achieve the recommended intake of vitamin C.

Fat-soluble Vitamins

Fat-soluble vitamins are stored in the body’s fatty tissue. The four fat-soluble vitamins are

  • Vitamin A
  • Vitamin D
  • Vitamin E
  • Vitamin K

These vitamins are absorbed more easily by the body in the presence of dietary fat.


Benefits Food Sources
  • Helps night vision
  • Makes red blood cells
  • Fight infections
  • Prevent damage to cells
  • Prevents age-related macular degeneration
  • Orange veggies and fruits
  • Spinach, kale, and other greens
  • Dairy foods
  • Shrimp and salmon
  • Strong bones
  • Neurotransmitter health
  • Fights germs
  • Prostate Health
  • 10 to 15 minutes of sunshine
  • Salmon, tuna, and mackerel
  • Egg yolks
  • Antioxidant
  • Inter-cell communication
  • Blood flow
  • Spinach
  • Broccoli
  • Sunflower seeds
  • Nuts (almonds, hazelnuts, and peanuts)
  • Blood clotting
  • Healthy bones
  • Leafy greens (spinach, kale)
  • Broccoli
  • Natto (fermented soybeans)


Vitamin B12

Some adults older than 50 may not be able to absorb enough vitamin B12.

Lean meat and some fish and seafood are sources of vitamin B12. Ask your doctor or a registered dietitian nutritionist if you need a vitamin B12 supplement.

It is important to remember that serum levels of B12 decline with age. Many cases of low serum B12 are associated with malabsorption due to gastric atrophy.

Excess supplementation of folic acid in the presence of vitamin B12 deficiency can mask the neurological symptoms of B12 deficiency.

Vitamin D

The sunshine vitamin RDA is 7.5g/day.

Fifteen to twenty minutes spent out of doors daily during the spring and summer months safeguards against vitamin D deficiency.

As the home bound or inactive older person has reduced sunlight exposure, vitamin D’s dietary intake is essential.

Liver, eggs, and oily fish should also be included regularly (once a week each).


Food Sources of our Minerals

Minerals are essential for your body to stay healthy. As you age, you need more minerals in your body.

There are two kinds of minerals: macrominerals and trace minerals.

You need more massive amounts of microminerals.

They include:

  • Calcium
  • Phosphorus
  • Magnesium
  • Sodium
  • Potassium
  • Chloride
  • Sulfur


You only need small amounts of trace minerals. They include:

  • Iron
  • Manganese
  • Copper
  • Iodine
  • Zinc
  • Cobalt
  • Chromium
  • Fluoride
  • Selenium


Critical Minerals Your Body Needs


Benefits Food Sources
  • Prevents bone loss
  • Building block for your bones and teeth
  • Crucial to muscle movement, including your heart
  • Green leafy (Kale, Spinach)
  • Broccoli
  • Milk
  • Sardines
  • Bread
  • Hard Cheese
  • Yogurt
Ka, Na
  • Decrease high blood pressure
  • Prevents kidney stones
  • Prevents bone loss
  • Fresh Fruits
  • Fresh Vegetables
  • Milk
  • Prevents anemia
  • Blood formation
  • Carries oxygen in the body
  • Dried beans
  • Nuts
  • Black pudding
  • Liver
  • Kidney
  • Blood sugar levels steady
  • Control blood pressure
  • Broccoli
  • Beet greens
  • Spinach
  • Garlic
  • Date
  • Tuna


The RDA is 800mg/day.

A low calcium intake in elderly people who are housebound or inactive may compound this loss.

Physical activity is necessary to maintain a skeletal structure but ensuring an adequate dietary intake in all elderly people may offer some benefit.

Mineral Nutrients Promote Healthy Bones

Sodium and Potassium

The average adult over 55 should get 4,700 milligrams of potassium per day while limiting sodium consumption to 1,500 milligrams per day.

Potassium is one of the most essential electrolytes in the body. Electrolytes are the minerals that ionize when dissolved in water and can conduct an electric current.

It is the primary positive ion within the cells. It has a crucial role in regulating blood pressure, controlling water and acid.


The RDA is 9mg/day.

Iron is an essential nutrient in the diet for all age groups.

The requirement for post-menopausal females is reduced, and the mucosal uptake of iron is independent of age. Therefore, an iron deficiency anemia in this group may not necessarily be nutritional in origin.

Low intakes, however, can occur in elderly people living alone, particularly if they do not prepare hot meals.

An adequate vitamin C intake is needed to ensure enough iron absorption.

Therapeutic Diets

Eating right and staying fit is essential, no matter what your age. As we get older, our bodies have different needs, so certain nutrients become especially important for good health.

Immobility or inactivity often leads to unhealthy aging.

It is, therefore, essential to account for this. The benefit of physical exercise on health has been shown in people in their 90th year, so it is never too late to start.

Next week we continue our series “Nutrition for Adults: The Science of Healthy Aging” when we look at your caloric intake as you age.


Stay tuned—I will send your next update in a few days.

Back to you soon,
Andrew Neves


P.S. What if I told you that you could get ALL my books for free?

Reply to this message with “I’m in.”


Nasturtium Microgreens: Everything You Need to Grow, Eat, and Use Them

Recently, a friend of mine created a spicy shrimp pasta salad with an edible flower called nasturtium, which got me thinking about nasturtium microgreens. I created this post to let you know what I learned about one of the most nutrient-rich plants on earth.

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Fresh broccoli microgreens

The Ultimate Guide to Broccoli Microgreens Nutrition including Nutrition Data, Facts, Info, and Recipes

Broccoli microgreens are healthy, more potent than sprouts or mature broccoli, with health benefits and nutritional value, like sulforaphane that fights cancer.

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Ten Microgreens for Raising Healthy Rabbits, Hamsters, Chipmunks, and Guinea Pigs

Ten Microgreens for Raising Healthy Rabbits, Hamsters, Chipmunks, and Guinea Pigs

I was talking with my cousin Geoff the other day about the health benefits of microgreens, and he asked me, “What are ten microgreens for raising healthy rabbits?

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Keto diet concept

Are Microgreens Keto Friendly?

My wife Tracey just started this new Keto diet, and she asked me, “Are microgreens keto-friendly?”
That was the question she posed one evening on our daily one-mile walk. Of course, even though I had been growing microgreens for over 3 months, I had no clue. But I wondered, “if microgreens were Keto-friendly, I could be on to something.”

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How Much Microgreens To Eat

Eat To Meet Your RDA: The 12 Microgreens Vitamins You Need

I’d been sharing my thoughts about microgreens nutrition with my neighbor Doug, and yesterday we were on our daily walk when he asked me, “how much microgreens to eat per day?” That’s an excellent question, I thought.

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Best foods to eat with cystic fibrosis

Best foods to eat with cystic fibrosis

Eating a balanced diet is essential for people with cystic fibrosis. Maintaining a good nutritional status can help a person improve their well-being, keep their symptoms under control, and fight infections.

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Vegan keto diet: Everything you need to know

Vegan keto diet: Everything you need to know

A vegan keto diet is a plant based version of the popular ketogenic diet. A ketogenic, or keto, diet is a very low carbohydrate diet.

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