Microgreens have up to 40 times more vital nutrients than mature plants

Image: www.npr.org

You may know microgreens as the delicate, colorful garnish on your overpriced and undersized meal at an upscale restaurant. Yes, they're visually appealing but aren't they pointless decoration?

Some aficionados have claimed superfood status for these tiny edible greens produced from vegetable, herb or other plants.  New science says microgreens aren't just cuter lettuces – they may be more nutritious.

Researchers from the University of Maryland and the USDA conducted the first analysis of the nutrient levels in microgreens.  They concluded that in general these babies have more vitamins and other nutrients than their fully mature counterparts.

In a study published in the Journal of Agricultural and Food Chemistry scientists analyzed the amount of vitamin C, carotenoids (antioxidants important for vitamin A formation), phylloquinone (vitamin K1) and tocopherols (vitamin E) in 25 different varieties of microgreens.

Of the 25 microgreens tested, red cabbage sported the highest concentrations of vitamin C, while cilantro excelled in carotenoids.  Garnet amaranth had the highest levels of vitamin K1 and green daikon radish ranked tops in vitamin E.

What are microgreens?
Microgreens are the stems and leaves of a seedling.  They usually range in size from one to three inches long. Their flavor can be surprisingly intense for their small size but is generally not as strong as the full grown green or vegetable version. Microgreens are generally harvested between seven and 14 days of germination although some take four to six weeks to develop.

The basic varieties of microgreens include arugula, amaranth, beets, basil, cabbage, celery, chard, cilantro, fennel, kale, mustard, parsley, radish, sorrel and many others.

Are microgreens the same as sprouts?
Although they are often confused, microgreens are not the same as sprouts. In addition to the stem, sprouts also include the seed and root in their edible parts. Instead of leaves, sprouts have just the immature leaf buds.

Another important distinction between the two is how they are produced. Sprouts are germinated seeds grown entirely in water under dark conditions while microgreens are planted in soil and exposed to air and light.

The dark, warm, wet conditions required for sprouts make them vulnerable to the rapid growth of dangerous bacteria.  That's why they are a frequent culprit in outbreaks of food poisoning. Microgreens don't carry the same risks.

Some microgreens are sold still growing in their soil and you can cut them just before serving. You can also grow microgreens in your own kitchen all year long. Check out this video to learn how.

Have you tried microgreens? Do you grow your own microgreens or sprouts? Leave a comment and let me know.

Source: greenmedinfo.com

Margie King is a holistic health coach and graduate of the Institute for Integrative Nutrition®. A Wharton M.B.A. and practicing corporate attorney for 20 years, Margie left the world of business to pursue her passion for all things nutritious. She now works with midlife women and busy professionals to improve their health, energy and happiness through individual and group coaching, as well as webinars, workshops and cooking classes. She is also a professional copywriter and prolific health and nutrition writer whose work appears as the National Nutrition Examiner. To contact Margie, visit www.NourishingMenopause.com.

Juicing or Blending: Which is Better?

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I often get asked the question of whether it is better to blend or juice. In fact, both blending and juicing hold their own respective benefits, it simply depends on what stage of detoxing you wish your body to undergo. Both juices and smoothies play a very important role in any health and wellness program or lifestyle. Below I will compare these two methods as well as list out the specific benefits of each.

Why Are Blending & Juicing Different?

Juicing

Juicing removes all indigestible fiber from fruit and vegetables and extracts the vitamins, minerals and phytonutrients in juice form

This means that your body can access and absorb the nutrients faster, especially if you have impaired digestion (which is often a result of making bad food choices, or if you have ever taken a round of antibiotics). In addition, juicing helps give your digestive system a break, so that your body can focus on rest and repair.

Juicing also allows you to consume large amounts of vegetables that you wouldn’t normally consume. Some people find that eating that many vegetables in one sitting is very difficult, but by turning it into a juice, you can get them down quickly and efficiently.

Individuals who juice often report finer mental clarity and focus, weight loss, increased energy, better complexion and increased immunity. Juices also help cleanse our liver (especially if you add things like dandelion greens and beets) and fight off depression (thanks to their high mineral content).

Blending

Blending includes all fiber and nutrients from the fruit and vegetables

Blending produce into a smoothie helps preserve the fiber so these mixtures help regulate and keep our blood sugar levels balanced (and thus, keeps your energy levels balanced too). Smoothies also tend to be more filling than juices if you intend on going quite a while without a next meal.

Smoothies also ensure that toxins in the digestive tract get pushed out with healthy, regular bowel movements. They also help support the good bacteria in our gut needed for good digestion! Individuals who consume smoothies also report natural weight loss due to their ability to stave off cravings and hunger pains.

Lastly, smoothies are much cheaper to make than juices. Juicing often takes much more fruit and vegetables to create a hearty drink than it does to make a smoothie.

Tips:

(1) When you consume smoothies or juices, make sure you swish around the mixture in your mouth for 20-30 seconds to assimilate enzymatic activity in your mouth and to prevent bloating and gas!

(2) Make sure you combine fruits, starchy vegetables, and low-starch vegetables properly. 

(3) Try you best to consume the smoothie or juice right away! The nutrients oxidize quickly, and you want to minimize this as much as possible. If you want to store your juice for a couple hours, make sure you keep it somewhere dark and cold like the fridge, and add some high vitamin-C foods like lemons (for juice) or oranges (for smoothies) to slow oxidation rate!

Source:  Live Love Fruit