There is a lot of information out there about how microgreens have a lot of nutrition. But what does that mean? How do you know which microgreens have what nutrition and benefits?
I’m going to answer that to the best of my ability. I do not have specific nutritional values for each and every microgreen, but I will share with you the information that I do have.
· Amaranth – Mild, earthy flavor, similar to beets.
Health Benefits: Micro Red Amaranth greens contain potassium, vitamins C, K, and E, zinc, manganese, beta-carotene, calcium, iron, and copper.
· Arugula – Nutty, spicy taste or wasabi like flavor.
Health Benefits: Vitamin C, copper, and iron in arugula help prevent anemia. Phytochemicals in the microgreen help the liver produce glutathione, a cell detoxifying antioxidant.
· Basil – crisp, tender, and aromatic with a green, subtle clove-like flavor that is followed by a sweet finish with notes of citrus, pepper, and mild anise.
Health Benefits: Micro basil contains some vitamins A, B6, C, E, and K, calcium, phosphorus, iron, zinc, copper, magnesium, and potassium.
· Beets – crisp and tender with a sweet, earthy, nutty, and beet-like flavor similar to spinach.
Health Benefits: Beet microgreens contain vitamins A, B, C, E, and K, zinc, iron, calcium, magnesium, potassium, and antioxidants.
· Broccoli – Broccoli micro-greens are super tasty with an impressive nutritional profile.
Health Benefits: It has twice as much vitamin C as spinach and as much as lemons, thus being an excellent support to our immune system. Broccoli has antioxidant and anticancer compounds.
A little extra info on broccoli. (This is important!)
There is a substance called sulforaphane (also called SFN) found in cruciferous vegetables and especially in broccoli sprouts/microgreens. It is well studied to be anticancer, antimicrobial, anti-inflammatory, neuroprotective, and may even protect against aging and diabetes. The best part? We don’t need high-priced supplements to get this important phytochemical, we just need to eat certain veggies like broccoli microgreens.
What is Sulforaphane? Sulforaphane is a potent cancer-fighting and antibacterial compound found in cruciferous vegetables and sprouts.
Which Foods Contain Sulforaphane? Sulforaphane is found in cruciferous vegetables including broccoli, cauliflower, Brussels sprouts, cabbage, collards, kale, bok choy, kohlrabi, turnip, collards, arugula, watercress, radish, and mustard greens. Broccoli sprouts have the highest identified concentration of sulforaphane.
· Purple Broccoli – Purple broccoli offers a nutty, peppery flavor with the subtle sweetness and bitterness common to all Brassica vegetables.
Health Benefits: Purple broccoli is an excellent source of vitamin C and a great source of vitamins K and A. It is also a good source of folates, B-complex vitamins, manganese and iron. Purple broccoli is a source of a moderate amount of dietary fiber, potassium, protein, calcium, copper, magnesium, and selenium, and contains trace amounts of zinc and sodium. It also contains phytonutrients and flavonoids like lutein and zeaxanthin, which provide beneficial antioxidants.
· Brussels Sprouts – flavors are earthy and bittersweet with notes of raw walnuts. Baby Brussels sprouts inherently lack the more astringent qualities of mature Brussels sprouts allowing their sweeter flavors to provide a more forward profile on the palate.
Health Benefits: Brussels sprouts leaves are a good source of vitamin A and vitamin C, and also contain some calcium and potassium.
· Red Cabbage – crisp and tender with a fresh, green, and earthy, peppery flavor.
Health Benefits: Helps reduce Heart Disease Risk.
· Cress (WaterCress) – a bold spicy radish-like flavor.
Health Benefits: contains vitamin A, vitamin C, B-complex vitamins, calcium, iron, and potassium.
· Dandelion – They offer a bitter flavor with a robust peppery finish, very similar to other varieties of chicory.
Health Benefits: Red Dandelion greens are rich in vitamins A, C and K, as well as iron, calcium, omega-3 and omega-6 fatty acids.
· Kale – Fresh, crisp kale flavor
Health Benefits: An excellent source of vitamin C, Red Russian kale provides iron, vitamin A, calcium, magnesium, potassium, protein, carbohydrates and dietary fiber.
· Purple Kohlrabi – crunchy with a mild, peppery, and sweet flavor reminiscent of broccoli, cabbage, and cucumber.
Health Benefits: Purple kohlrabi is high in vitamin C and is a good source of both fiber and potassium. The nutrient-dense stem also contains high amounts of phosphorus, magnesium, calcium, and iron. The purple pigment in Purple kohlrabi comes from the presence of anthocyanins, which are antioxidants that can help protect and boost the immune system.
· Mizuna – MicroGreen Mizuna produces pale green leaves and delivers a tangy mustard flavor.
Health Benefits: Mizuna is high in beta carotene, vitamin C, folate, and iron.
· Mustard – Garnet Giant Mustard produces green leaves that have a reddish cast. This fresh popular MicroGreen delivers a strong spicy mustard flavor.
Health Benefits: Mustard contains vitamin A, C, E, and K, copper, manganese, calcium, iron, phosphorus, and antioxidants.
· Red Pac Choi – a crunchy, slightly fibrous consistency with a sweet, green flavor mixed with notable cabbage nuances and a mild mustard-like bite.
Health Benefits: an excellent source of vitamins A and C, which are antioxidants that can help protect the immune system and repair cell damage. It also contains vitamins B6, K, and E, magnesium, potassium, iron, manganese, and calcium.
· Mild Mix – This blend of mildly flavored brassicas contains arugula, cabbage, kale, and kohlrabi. Mostly green with a touch of purple.
· Radish – Daikon – Micro Radish Daikon is tender and crisp with sharp, green flavors and a grassy, lingering peppery heat.
Health Benefits: Micro Radish Daikon is an excellent source of vitamins A and C, and also contains potassium, fiber, calcium, copper, and manganese.
· Radish – Red Rambo – crisp and succulent with a fresh green and grassy flavor that develops into a milder version of the classic spicy radish bite.
Health Benefits: contains vitamin C, potassium, magnesium, vitamin B6, calcium, copper, and manganese.
· Spicy Mix – A colorful blend of red and green mustards with various textures. Spicy/Peppery flavor.
