In todays times with so much information available on the net people have become very conscious about their eating habits. People are ready to invest in good and healthy food. There is so much exposure on the quality of food today. Everyone have gotten into the habit of reading the ingredients and then buying food items. Mothers are much more aware now and always looking for healthy food options for their kids.
After the Covid Pandemic health has become a major priority for people. Having a healthy lifestyle is the focus today which includes eating healthy. Green leafy vegetables have always been considered an healthy option but with the increase in contamination in soil and water and pesticides these vegetables have become more of a threat to eat. Today you cant just wash them in running water and eat them. You need to wash them multiple times, soak them in baking soda and vinegar water, Wash them again and then use. Doing all this also doesn’t guarantee the removal of all insects from them.
While looking for healthy food options for my family i stumbled upon reading about Microgreens and what a super food it is! Once i started eating them and giving it to my daughter i have noticed so many health benefits and how it has increased the nutritional value of the food. Also how easy it is to grow in your home makes all the more likeable.
Let me start with What are Microgreens
Microgreens are basically young seedlings of edible herbs and vegetables. Theses can be harvested and eaten a week to 10 days after the stem, roots and cotyledon (a part of the embryo within the seed) leaves have developed. The stem and leaves of microgreens are concentrated in nutrients making them a potent superfood. These tiny versions only grow for a few inches about 2-3inch. The tiny leaves of most of the microgreens get ready for harvest in 12 to 14 days and are packed with nutrition and intense flavors imitating their mature counterparts. You can grow microgreens easily at your home.
Do not confuse microgreens with sprouts. Sprouts are germinated in water, not soil, for one or two days to produce underdeveloped leaves. Microgreens grow in soil and sunlight and take at least a week to produce leaves.
Microgreens have higher levels of vitamins and carotenoids – about five times on an average than their mature counterparts. Such high level of nutrients help in lowering the risk of Cancer, Alzheimer, osteoporosis and boost heart health. A study in 2012 from the Journal of Agriculture and Food Chemistry examined about 20- 30- varieties of microgreens and determined that they contain four to six times more nutrients than their mature counterparts.
Worldwide there are around 50-60 varieties of microgreens available. Microgreens was initially originated in California in the 1980s and 1990s before becoming more mainstream over the past decade due to their exceptional nutrient contents. In India Microgreens are still at an outset of becoming a part of our daily diet. The fine-dine restaurants in metro cities like Delhi, Bengaluru, Mumbai have recently started adding microgreens to their salads, appetizers, sandwiches, desserts, mock tails and such.
Most Popular Varieties of Microgreens
There are many different variety of Microgreens available. Some of these are Cauliflower, broccoli, cabbage, radish, carrot, kale, garlic onion, Sweet Peas, Sunflower, Amaranths, beetroot, spinach, melon, cucumber and squash. There are Microgreens of Cereals such as rice, oats, wheat, corn and barely, as well as legumes like chickpeas, beans and lentils. The taste of Microgreens can range from neutral to spicy slightly sour or even bitter, depending on variety.
Some popular microgreen varieties and their notable health benefits:
Broccoli Microgreens – These Microgreens are Rich in sulforaphane, which is known for its potential anti-cancer properties. These have mild and slightly peppery flavor. They are also high in Vitamin C and K.
Kale Microgreens – They provide Vitamin A,C and K . They are a good source of minerals, antioxidants, calcium and iron. They have a slightly earthy flavor which is perfect for salads and smoothies.
Radish Microgreens – They are very spicy and provide a good amount of Vitamin C and antioxidants. They add a great crunch to your salads and spice to dishes.
Sunflower Microgreen – They are very in Protein, omega 6 fats, Vitamin E . These are extremely beneficial to heart health and skin. They have nutty and slightly sweet flavor perfect for sandwiches and salads.
Pea Microgreen – They are good source of fiber, Vitamin A and C . They are great antioxidants and support digestion and overall wellness. They have a sweet and tender flavor.
Cilantro Microgreens – They are rich in antioxidants and essential oil and promote overall health and digestion. They are Fresh and citrusy, adding a zesty kick to various dishes, especially in Mexican and Asian cuisines.
How to grow Microgreens at home
Microgreens are easy and convenient to grow at the comfort of your home. They do not require fancy equipment’s and also do not take much time to grow.
Things you Require
- Good quality seeds . Microgreens cannot be grown from regular seeds, one should
use microgreen seeds only. - Potting Soil – Planting soil mixed with coconut coir works best for growing medium. Make sure it is pesticide and chemical free in order to grow healthy microgreens.
- Pot or Tray – Invest in trays or containers needed for planting, growing, and harvesting microgreens. The tray should be 4-5inches deep with holes in it . A covering lid is also required for the blackout period. You can use a cardboard as well to cover the tray
- Light Source – Microgreens essentially require sunlight or growing LED Light for 3-4 hours each day. Make sure you provide the same for the healthy growth of Microgreens.
- Water – Water is a necessary element for Microgreens. The soil being used is to be kept moist at all times. A hand sprinkler works best for the plant, due to its micro outlets that do not let open a huge downpour of water.
Below is the process of planting and harvesting the Microgreens
- Fill the tray with the potting soil mix. Add water to it and make it moist. Level the soil properly.
- Sprinkle the seed of your choice on top of the soil as evenly as possible.
- Press the seed gently in the soil and mist the seeds a bit with water and cover it with a lid
- Apply a little weight to encourage strong root development
- Keep the tray in dark and water once a day to keep the soil moist
- Remove the lid when the seeds have germinated
- Keep the tray in sunlight for almost 6-7 hours daily and keep watering it if the soil gets dry but do not make the soil soggy.
- The microgreens will turn green from yellow after photosynthesis
- After around 7-8 days the microgreens grow around 3-4 inches and are ready to harvest
- Use scissors or knife to cut just above the soil level
- Avoid washing immediately just rinse when about to eat to keep the nutrients intact
- Store in an air tight container in the refrigerator for up to a week
- Ensure good air circulation to prevent mold.
- Use a fan if humidity is too high.
- Rotate trays for even light exposure.
Below are Numerous Health Benefits of Microgreens
Eating Microgreens helps reduce the risk of following diseases
- Heart Diseases – Microgreens have a very large content of polyphenols. This is a class of anti oxidants which helps to reduce the risk of heart diseases. Eating microgreens also helps to reduce bad LDL cholesterol.
- Diabetes – Antioxidants may help reduce the type of stress that can prevent sugar from properly entering cells.
- Alzheimer Disease – Antioxidant-rich foods, including those containing high amounts of polyphenols, may be linked to a lower risk of Alzheimer’s disease . High in vitamin K, which supports cognitive function and reduces the risk of Alzheimer’s.
- Certain Cancers – Antioxidant-rich fruits and vegetables, especially those rich in polyphenols, may lower the risk of various types of cancer. Cruciferous microgreens (like broccoli and kale) contain sulforaphane, a powerful anti-cancer compound
- Boost Immunity – Microgreens have high Vitamin C which help to boost immunity. Antioxidants help fight free radicals and reduce oxidative stress
- Aids Digestion – Antioxidants and fiber in microgreens support gut health. Some microgreens contain enzymes that help break down food more efficiently.
- Helps in Weight Management – These have high nutrients and low in calorie, they help a lot in weight loss.
- Great for Skin Health – High in antioxidants, which help fight aging and improve skin texture. Vitamin A promotes healthy skin and cell regeneration.
- Microgreen salads
- Can be added in sandwiches, omelets, subs
- Can be added in lentils like Amaranth Dal and many more
- Soups
Conclusion
Microgreen is the next big thing in the food industry. As the demand for fresh, nutritious produce continues to rise, the microgreens market in India is also rising. People are becoming more aware of the high nutritious content of these and the many health benefits that it has. Also it is easy to grow at the comfort of your home free from any harmful chemicals and pesticides. So go ahead and start adding microgreens in your food from today itself and see the healthy changes in your body .