Although the Mediterranean diet has traditionally been the main dietary pattern in Spain and other surrounding countries, in the last 50 years we have suffered a Westernization that has been reflected in our dishes. We all know the benefits of fruits and vegetables, but only 40 countries (representing 36% of the world's population) have the capacity to consume these foods regularly.
Given the growing interest in following healthier lifestyles, the food industry and the scientific community are developing new options that allow diversifying consumption and making healthy foods more accessible. And one of these alternatives are microgreens or “microgreens”, which are increasingly in vogue. Although they used to be available in specialized stores or online stores, they can now be found more and more in large stores.
Microgreens are obtained from arable plants, such as vegetables or cereals. They are called this way because they are collected between days 7 and 21 after the germination of the seed. They measure between 3 and 10 centimeters and only have a portion of the stem, the cotyledons (embryonic leaves) and the first true leaves of the plant.
At an agronomic level, they require a very short growing period and less maintenance compared to traditional crops. Their lighting and growth substrate needs (soil, coconut fiber, hydroponic medium...) are flexible, so they can be easily grown in multiple locations.
In the gastronomic section, these small delicacies provide great flavor and an interesting texture, as well as exotic aromas and colors. And in terms of their nutritional qualities, they are considered “functional” vegetables, since they have a nutrient content whose consumption is related to a better state of health.
Because 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. The most abundant phytochemicals in these foods are ascorbic acid, phylloquinones, α-tocopherol, β-carotene, phenolic antioxidants, carotenoids, anthocyanins and glucosinolates.
Although we can also find these compounds in adult plants (the ones we normally consume), the amounts present in the microgreen stage are much higher. For example, red cabbage in the “micro” version has 260 times more beta-carotene and 6 times more ascorbic acid than the mature plant (amounts per 100 grams of food).
Another of the most interesting nutritional aspects of microgreens is their content of phenolic antioxidants. These secondary metabolites have been related to an improvement in metabolic activity (normally altered in cases of malnutrition), since they prevent the triggering of oxidation reactions from free radicals and reduce inflammation. In this aspect, broccoli seems to be the winner, since it multiplies by 10 the amount of phenolic antioxidants present in other vegetables.
And if that were not enough, these small vegetables are also great allies of the environment. Due to their short growth period and great flexibility, they require a smaller amount of water (between 158 and 236 times less, in the case of broccoli) than mature plants. Furthermore, they do not need fertilizers, pesticides or large means of transportation to be distributed.
Regarding lighting conditions, it has been observed that the amount of some secondary metabolites (such as the bioactive compounds mentioned above) varies depending on the type of light. In fact, one study observed that short periods of exposure to blue light resulted in a higher content of carotenoids, glucosinolates and minerals in “microbroccoli.”
Knowing all this, microgreens could provide another tool to deal with nutritional deficiencies and metabolic alterations observed in people with malnutrition. Studies carried out with some varieties have revealed beneficial effects in people suffering from obesity, cardiovascular problems or diabetes.
International organizations recommend the consumption of five servings of fruit and vegetables a day due to their relationship with a lower mortality rate, a guideline that is not met for various reasons. Given the multiple advantages they offer, such as their easy cultivation and rich nutrient content, microgreens could help us follow these recommendations more easily.
Although more studies are necessary to determine the benefits that these new foods can bring us, their appearance in our gastronomy is promising.
This article was originally published on The Conversation.
Laura Isabel Arellano García is a researcher at the University of the Basque Country / University of the Basque Country.
