2023-11-15 10:11:14
If we talk regarding taking care of your health, diet is one of the factors that matter most in the short and long term. Fruits, vegetables, fish, whole grains and legumes are some of the essential foods that are recommended for a healthy diet, mainly due to their high nutritional properties.
Although it is crucial to incorporate these meals daily, there are also some options that may not be as well known to everyone but that are also in line with healthy eating.
We are talking regarding microgreens or microgreens, which are small edible plants that can be added to multiple preparations and have a high amount of nutrients, minerals, vitamins and antioxidants. Although at first its use was limited to restaurant dishes, little by little its presence has been expanding, since it can be grown at home.
In simple terms, microgreens are smaller versions of vegetables and herbs from plants that were harvested in the early stages of growth, when the first leaves have already appeared. They measure around 5 centimeters and are usually collected between 7 and 14 days following the seed has germinated.
Although some might confuse them with sprouts, they are not the same. Both have in common that they are in the initial stages of a plant, but they have several differences: microgreens generally take more days to harvest, are larger in size, depend on sunlight, form true leaves and should not be eaten whole.
Meanwhile, the sprouts take between 3 and 5 days to be harvested, they only form seed leaves and do not require light to grow.
Microgreens are smaller versions of vegetables and herbs.
Laura Arellano, a doctoral student in nutrigenomics and personalized nutrition at the University of the Basque Country, explains in an article in The Conversation that these tiny vegetables need “a very short growing period” and less maintenance compared to other crops.
Other benefits are the flavor, aroma and texture they provide to gastronomic preparations. They can be used in salads, stir-fries, sandwiches, soups and even in sauces.
In addition, there is a wide range of seeds to grow. Some that are usually used are basil, spinach, beet, arugula, radish, cauliflower and cabbage.
There are also the nutritional properties they have. According to research conducted by the University of Maryland, published in the Journal of Agriculture and Food Chemisty in 2012, microgreens have up to 40 times more nutrients than mature plants. In that study, 25 tiny versions of vegetables or herbs were investigated, such as celery, arugula, basil and cilantro.
“Microgreens are not only loaded with micronutrients such as iron, zinc, potassium, calcium, manganese or selenium, but they also contain molecules with bioactive capacity (phytochemicals), that is, with beneficial effects on the consumer’s health,” Arellano explained in the aforementioned medium.
Some seeds that are often used are basil, spinach, beet, arugula, radish, cauliflower and cabbage.
Because of all the nutritional value they possess, they are often called “functional foods” or “superfoods.” Among the various benefits they provide is that their high chlorophyll content strengthens the immune system, strengthens the intestinal flora and encourages the body to absorb iron.
Additionally, as they are rich in polyphenols and antioxidants, they might alleviate the damage caused by free radicals and reduce the risk of heart disease.
Taking into account their health benefits, microgreens might become a new food ally to move towards a healthy diet. They can be easily grown at home, either in a small pot or in a vegetable garden. If it is done in cold climates, yes, they should be exposed to the sun for a couple of hours a day.
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