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Using microgreens as a form of nutritional therapy is not a new concept. These so-called “functional foods” belong to a class of superfoods renowned for their high content of bioactive nutritional components. With their concentrated nutritional properties, microgreens—also known as sprouts or shoots—have become a subject of growing interest in both culinary and health circles. Despite being on the scene for over 30 years, it wasn’t until recently that large-scale peer-reviewed research began shedding light on their nutritional impact.

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Insights from Groundbreaking Research

A pivotal study conducted by the University of Maryland in collaboration with the U.S. Department of Agriculture highlighted the nutritional benefits of microgreens as a functional superfood. Researchers compared the nutrient content of mature leaves with cotyledon-stage leaves (the first leaves to emerge during germination). The study focused on key nutrients such as:

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**Phylloquinone (Vitamin K)**
**Carotenoids (Lutein and Zeaxanthin)**
**Ascorbic Acid (Vitamin C)**
**Tocopherols (Vitamin E)**

The results were astounding: microgreens were found to contain significantly higher amounts of these nutrients compared to their mature counterparts. For example, red cabbage microgreens contained 40 times more vitamin E by weight than the mature vegetable.

Health Benefits of Microgreens

Microgreens pack a punch when it comes to supporting overall health. They are particularly rich in:

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**Polyphenols:** Found in Brassica microgreens like red cabbage, purple kohlrabi, red mustard, and mizuna, these micronutrients can help improve conditions such as diabetes, neurodegenerative diseases, cardiovascular health, digestion, and weight management.
**Antioxidants:** Buckwheat microgreens are especially noteworthy, boasting high antioxidant content and offering a gluten-free protein source comparable to oats.

Among the 25 microgreens tested in the study, red cabbage, cilantro, amaranth, and green daikon radish emerged as the top performers, showcasing the highest concentrations of vitamin C, carotenoids, vitamin K, and vitamin E. Overall, microgreens were found to contain five times more vitamins and carotenoids than their mature plant counterparts.

Optimizing Growth for Enhanced Nutrition

While the research confirms the nutritional power of microgreens, it also highlights opportunities to enhance their nutrient content through improved growing practices. Factors that could play a role include:

**Seed Sterilization and Soaking:** Preparing seeds properly before germination.
**Growth and Harvest Timing:** Adjusting germination length and harvest timing to maximize nutrients.
**Fertilization and Light Sources:** Experimenting with growing media and light types.
**Post-Harvest Practices:** Refining washing and storage techniques to preserve nutritional quality.

Bottom Line

Microgreens represent an exceptional addition to a balanced diet, offering concentrated nutrition in a small, flavorful package. Whether you’re looking to boost your vitamin intake, support overall health, or simply add a burst of flavor to your meals, these tiny greens are a powerhouse worth embracing. With ongoing research, the potential to further optimize their nutritional value only continues to grow.