Can microgreens save the world?
“Microgreens have the potential to increase food security and diversify agricultural production in the world. They are a readily available source of fresh and nutrient-rich food in areas with limited space and water supply because they have much lower requirements for cultivated land, water, and plant nutrients than traditional crops.”
Source: National Institute of Health (NIH): https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10255308/
At EVGreens, we believe in helping people live with nutritional intention. The choices we make matter!
Feel Good, Live Well ~ My Friend
So many people ~ so little growing space to feed our population. Microgreens have taken nutrition to another level with 4% - 40% more nutritional value than its adult counterpart, and they are delicious!
What is a Microgreen? Some people confuse microgreens with sprouts, however, they are completely different in the way they are grown, in their taste, and their nutritional value. Microgreens are the start of the adult plant from seed, but they are grown densely (usually in trays), and harvested before they develop their first “true leaves”.
These delicate, yet nutritional, beauties are usually grown in a vertical farm environment, where the climate, humidity, and nutrients can be controlled for best outcomes and flavor. This process utilizes a smaller growing footprint, and eliminates the need for chemicals such as pesticides.
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Days to Harvest: 10-12
Taste: Earthy, Mild
Vitamins / Minerals: A, B, C, E, K, calcium, zinc, iron, magnesium, potassium, defolate, and manganese.
What the experts say: “Reduce inflammation, heart protection, increased energy. The combination of betalains and nitrates makes beets a great choice for people with inflammatory conditions.”
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Days to Harvest: 10-12
Taste: milder than mature broccoli, slightly nutty, earthy with a hint of sweetness.
Vitamins / Minerals: High in sulforaphane, antioxidants, Vitamins A and C, calcium, iron, and phosphorus.
What the experts say:
Contains “phytonutrients such as glucosinolates. Glucosinolates are a natural component that “reduce the development and growth of various diseases, including prostate, breast, colon, skin, bladder, and oral cancers.”
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Days to Harvest: 12-14
Taste: Sweet and mild, without any of the kick of other brassica varieties.
Vitamins / Minerals: B6, B8, folate, C, E, K1, choline, calcium, magnesium, manganese, phosphorus, zinc, anthocyanin, dietary fiber
What the experts say: “Red cabbage microgreens had more polyphenols and glucosinolates than mature red cabbage. Both are “phytonutrients” thought to confer antioxidant, cholesterol-lowering, and anti-inflammatory properties when consumed.”
“Contains plenty of ...
Folic Acid: for the immune system, energy, and cell division
Vitamin C: for the immune system, stress and iron absorption
Vitamin K1: for blood clotting, bone, and tooth formation
Calcium: for bones, teeth, electrolyte balance, digestive enzymes
Manganese: for stress, energy, bones, and connective tissue”
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Days to Harvest: 12-14
Taste: incredible fresh cantaloupe aroma, lightly sweet, crisp texture
Vitamins / Minerals: A, B3, C, E, and K, magnesium, manganese, copper, potassium, iron, calcium, thiamine and riboflavin, zinc, and dietary fiber. Rich in beta carotene and lutein antioxidents.
What the experts say: Supports heart and eye health
https://toschesupply.net/blog/item/12-cantaloupe-microgreens
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Days to Harvest: 18-22
Taste: crisp and has a sweet, bright citrusy aroma with a clean, bold, classic cilantro flavor finishing with robust notes of pepper.
Vitamins / Minerals: C, provitamin A, K, trace amounts of the following: folate, potassium, manganese, choline, beta-carotene, beta-cryptoxanthin, lutein, zeaxanthin,
What the experts say:
Anti-cancer effects, helps with pain and inflammation, skin health, anti-fungal properties.
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Days to Harvest: 10-12
Taste: very similar to alfalfa sprouts with a mild flavor with a hint of sweetness.
Vitamins / Minerals: calcium, iron, magnesium, potassium, silicon, A, B-12, C, E and K, niacin, thiamine, isoflavones, antioxidants
What the experts say: “Red Clover microgreens aid in helping many ailments such as: PMS, Menopause, Hot flashes, Fibrocystic disease, Increases energy levels, Has anti-aging benefits for skin, Blood purifier, Reduces risk of cancer – has the most isoflavones than any other superfood which significantly reduces the risk of cancer.”
https://health-local.com/healthy-eating/2018/02/what-are-red-clover-microgreens-and-their-benefits/
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Days to Harvest: 10-12
Taste: Zesty, peppery flavor
Vitamins / Minerals: A, C, and K, potassium, as well as omega-3 fatty acids
What the experts say: may aid immunity, disease prevention, weight loss, organ function, inflammation, heart health, and diabetes. It may even offer anticancer effects and aid breast milk production.
https://www.healthline.com/nutrition/garden-cress-seeds#The-bottom-line
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Days to Harvest: 9-12
Taste: slightly sweet, nutty
Vitamins / Minerals: A, C, thiamine, folic acid. Source of fiber.
What the experts say: “Fenugreek is a unique herb that has long been used in alternative medicine. Based on the available evidence, fenugreek has benefits for lowering blood sugar levels, boosting testosterone, and increasing milk production in people who are breastfeeding.
Fenugreek may also reduce cholesterol levels, lower inflammation, and help with appetite control, but more research is needed in these areas.”
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Days to Harvest: 10-12
Taste: Intense, spicy, and tangy taste. Tender and crisp.
Vitamins / Minerals: A, B, C, E, and K, as well as calcium, iron, magnesium, and potassium.
What the experts say: antioxidant properties, anti-inflammatory properties, regulate blood sugar, aid with digestive health.
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Days to Harvest: 12-14
Taste: Peppery, spicy flavor, similar to spicy mustard but with a slight sweetness.
Vitamins / Minerals: A, B, C, and copper, antioxidants, potassium and fiber, manganese, iron, flavonoids, and beta carotene.
What the experts say: “Nasturtium microgreens are a great way to get your daily dose of vitamins and minerals. They're high in Vitamin C, potassium, and magnesium. They also have anti-inflammatory properties, making them a great choice for people with arthritis or other chronic inflammation issues. Additionally, nasturtiums are a good source of beta-carotene and lutein – both important antioxidants.
Nutritionally, nasturtium microgreens are a powerhouse. They have 3 times the Vitamin C of regular nasturtiums, and five times the potassium. They're also a good source of beta-carotene, lutein, and zeaxanthin. All of these nutrients work together in promoting eye health and protect against age-related vision problems.”
https://www.bgcs-as1.com/post/grow-care-and-eat-the-nasturtium-microgreen
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Days to Harvest: 10-14
Taste: Similar to Snow Peas and Snap Peas. Crisp and sweet. Speckled peas have a slightly sweeter flavor without as long of tendrils.
Vitamins / Minerals: beta carotene, high in vitamin C and folate, chlorophyll, flavonoids and polyphenols, specifically lignans and coumetarol.
What the experts say: “Seven times the vitamin C of blueberries and eight times the folic acid of bean sprouts, pea shoot microgreens are a favorite not only for their fresh taste, but for their high nutritional content. Nutrients include: good source of beta carotene, high in vitamin C and folate, chlorophyll, flavonoids and polyphenols, specifically lignans and coumetarols, which are being studied for their anticarcinogenic and anti-inflammatory activities. 17% protein.
https://www.isu.edu/media/libraries/rural-health/microgreens/Microgreen-Nutritional-Profile.pdf
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Days to Harvest: 10-12
Taste: Distinctive peppery flavor like that of a mature radish
Vitamins / Minerals: A, B, C, E, K, Calcium, Iron, Magnesium, Phosphorus, Potassium, Zinc, Amino Acids, Carotene, Chlorophyll, Antioxidants, Protein: 30%
What the experts say: “Vitamin C is a water-soluble vitamin that your body requires for various functions: Production of collagen, L-carnitine, and a few neurotransmitters. Supporting the immune system. Promoting wound healing. Helping with iron absorption. Works as an antioxidant and helps neutralize substances called reactive oxidative species (ROS) which can cause cell damage and lead to chronic disease.
Reducing inflammation. Promoting cardiovascular health by improving nitric oxide production and reducing plaque instability in atherosclerosis.
Rich In Antioxidants
Preventing oxidative stress caused by mitochondrial activity, reperfusion damage, excessive exercise, smoking, radiation, industrial solvents, and environmental pollution.
Reducing cancer risk because they prevent damage from free radicals that may result in cancer.
Reducing eye-related problems such as age-related macular degeneration (AMD). AMD occurs when the macula, the most significant tissue in the back part of your eye, starts to wear away.
Improving heart health by reducing the risk of stroke and cardiovascular disease.
Rich In Polyunsaturated Fats. Radish microgreens contain polyunsaturated fats that experts have found beneficial to your body. There are several types of polyunsaturated fats, but the essential ones are omega-3 and omega-6 fatty acids.
Preventing Cardiovascular Disease. Consuming PUFA has been shown to improve cholesterol levels and reduce the risk of heart disease.
Better Brain Functioning. The polyunsaturated fats in these microgreens may also promote better brain health as studies show that omega-3s may help slow cognitive decline in seniors (6). Other studies show that the fats may help with memory function among seniors without dementia.
Promotes healthy Skin. One vital nutrient for healthy skin is vitamin A, which you will find in these microgreens.”
https://betterme.world/articles/radish-microgreens-nutrition/
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Days to Harvest: 10-12
Taste: Earthy, mild, slightly salty.
Vitamins / Minerals: Contains significant levels of C, K, Calcium, Magnesium, Phosphorus, Iron, Carotenes, Protein, Zinc, Anthocyanin, Selenium, Tryptophan, and Dietary Fiber
What the experts say: “Some of the health benefits of orach include its ability to regulate digestion, improve kidney health, boost cardiovascular strength, strengthen the immune system, detoxify the blood, and may reduce the risk of certain cancers and chronic diseases.”
https://www.organicfacts.net/health-benefits/vegetable/orach.html
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Days to Harvest: 8-12
Taste: Contains: Broccoli, Kale, Kohlrabi, Arugula, Red Cabbage & Mustard for an extra kick.
Vitamins / Minerals: “The nutritional benefits of each type of microgreen depend on the plant. But research shows that microgreens may contain 4 to 40 times the nutrients of mature plant leaves. As a bonus, many of the nutrients in microgreens act as antioxidants, with the power to prevent cell damage.”
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Days to Harvest: 10-12
Taste: Crunchy, sweet, mild
Vitamins / Minerals: A, B complex, D, and E, calcium, iron, magnesium, potassium, and phosphorus.
What the experts say:
“Heart Health: The consumption of sunflower microgreens can contribute to heart health due to their content of folate and essential fatty acids, which help in lowering bad cholesterol levels.
Digestive Health: Sunflower microgreens are a good source of dietary fiber, which promotes a healthy digestive system and can aid in regular bowel movements.
Anti-inflammatory Properties: The presence of vitamin E and other antioxidants can help reduce inflammation in the body.
Bone Health: The magnesium and phosphorus in sunflower microgreens contribute to building and maintaining strong bones.
Boosts Immunity: These microgreens contain nutrients that play a role in enhancing the immune system, helping the body fend off illnesses.
Skin Health: Vitamin E, again, is beneficial for skin health. It can promote healthy skin by protecting it from harmful UV rays and reducing skin inflammation.
Protein Source: Sunflower microgreens are also an excellent source of plant-based protein, which is essential for muscle growth and repair.
Weight Management: Being low in calories yet high in nutrients, they can be an excellent addition to weight management diets.”
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Days to Harvest: 12-14
Taste: Distinctive mild, juicy, salty taste that reminds us of the flavor of beets with a mix of spinach.
Vitamins / Minerals: Beta-carotene, E, K, C, zinc, copper, sodium, potassium, iron, manganese, phosphorus, lutein
What the experts say:
“Swiss chard is an excellent source of vitamin K, a nutrient essential for proper blood clotting and bone health. May help lower high blood pressure and high cholesterol levels, which are risk factors for heart disease. Swiss chard is high in fiber and antioxidants, which may improve blood sugar regulation and lower your risk of diabetes.”
https://www.healthline.com/nutrition/swiss-chard#health-risks
*Disclaimer: EVGreens has not tested our microgreens for actual nutrient content. We do not certify that information found on other internet sites is proven true. The health benefits listed for each microgreen are solely the opinions of others, and EVGreens strongly recommends research and/or talking with a medical provider before making dietary changes.