Anyone looking to add more vegetables into their diet may want to consider broccoli microgreens. Not only are they easy to grow, they have all the benefits of their mature counterparts – packed with essential nutrients, minerals, vitamins and antioxidants. But why are microgreens so beneficial? Are they really as healthy as regular broccoli?
To understand the nutritional benefits of broccoli microgreens, it’s important to first recognize that they are actually slightly different plants compared to their more mature counterparts. Microgreens are young vegetable greens that are harvested 7-20 days after germination, while regularly sized broccoli is typically harvested at least 45 to 60 days later depending on the variety. Because of their younger nature, many experts believe that microgreens typically contain higher concentrations of nutrients as well.
According to California-based nutrition educator, Christine Brigandi, nutritional values in microgreens can be up to nine times higher than mature vegetables. This is because the concentration of nutrients increases as the microgreens continue to grow. “The harvest of these small but nutrient-dense plants can be used in a variety of ways, from adding them to salads and other dishes, to juicing or eating them raw, without having to cook them,” Brigandi notes. “Unlike their full-grown counterparts, microgreens are usually sold at full nutritional value and need no further cooking.”
When looking at the nutritional makeup of broccoli microgreens specifically, research shows that they are packed with essential vitamins and minerals. For instance, per 100g, broccoli microgreens contain 206mg of calcium, 5.1 grams of protein, 1.18mg of iron, 39mg of magnesium, and 38mg of potassium. These are just some of the nutrients that can be found in the microgreens, such as Vitamin K, Vitamin A, Vitamin C and B-complex vitamins.
But the benefits of broccoli microgreens don’t stop there: according to Registered Dietitian, Julieanna Hever, these greens are also jam-packed with antioxidants and flavonoids, both of which help protect the body against oxidative stress, inflammation and other diseases. This means that by adding more broccoli microgreens to your diet, you can help safeguard your health in a variety of ways.
Furthermore, Hever notes that broccoli microgreens are also low in calories, which makes them great for anyone looking to reduce their calorie intake without sacrificing the nutrients they need. “This makes them a great addition to salads and sandwiches, as well as other dishes,” Hever adds.
Preservation of Nutrients
In addition to their high nutrition content, broccoli microgreens have another major benefit: their ability to retain their nutrients even in various forms of preservation. Research shows that when greens are pickled, frozen, or dried, the residual nutritional content can be retained in some form. This makes them a great choice for anyone looking to add more nutrients to their meals without having to cook vegetables.
When it comes to freezing microgreens specifically, the process can be done either directly after harvesting or after the greens have been washed and dried. If freezing is done immediately, the preservation of nutrients can be done best as the greens still retain their water content, which helps retain the nutrients. For example, research shows that freezing microgreens immediately can retain up to 90% of their vitamins.
Similarly, when pickling microgreens, the process can also help preserve some of the nutrients found in the greens. Although the nutrient content is typically not as high as when the greens are frozen, pickling still helps retain some of the vitamins, minerals and antioxidants that naturally occur in vegetables.
Antioxidant Content
Oxidative stress can take a toll on the body’s health, and broccoli microgreens are rich in antioxidants, which help protect cells from damage. Research shows that broccoli microgreens are packed with phenolic compounds such as caffeic acid and kaempferol, which are powerful antioxidants that help neutralize oxidative damage.
These plant compounds also help boost the body’s own antioxidant defense mechanisms, which is essential for good health. By adding broccoli microgreens to the diet, you can help protect your body from oxidative damage and promote a healthier lifestyle.
A Healthy Alternative
Broccoli microgreens can be a great way to get more vegetables into the diet, and they may be a healthier alternative to regular broccoli. Not only are they packed with nutrients, vitamins and minerals, they can help reduce inflammation and oxidative stress. Furthermore, their ability to retain some nutritional content even in pickled and frozen form makes them a great option for those looking to add more vegetables to their meals without having to cook them.
In the end, broccoli microgreens are a great choice for anyone looking to increase their vegetable intake and potential health benefits. So if you’re looking for a way to add more vegetables to your diet, they may be worth considering.
Hydroponic Growing Method
One of the benefits of growing broccoli microgreens is that they can be done easily through the hydroponic growing method. This type of growing method involves a setup that grows the greens without the use of soil, typically using specialized containers filled with water and nutrients. Research shows that hydroponic cultivation not only produces higher yields, but can also help reduce the amount of harmful pesticides that typically occur in soil-based farming.
Furthermore, this type of growing method also does not require as much water – an essential resource – as traditional soil-based farming. As a result, hydroponic growing of broccoli microgreens can be a great way to reduce water consumption and help protect the environment in the process.
Mature Broccoli
Although broccoli microgreens are great for adding more vegetables to the diet, it’s important to note that mature broccoli can be beneficial as well. Not only do the large-sized broccoli provide more essential nutrients, vitamins and minerals, they contain a higher amount of fiber, an essential nutrient that helps promote proper digestion, weight loss and more.
Furthermore, mature broccoli can also be cooked in various ways, allowing for more options when it comes to preparing healthy meals. This means that mature broccoli can be a great addition to a variety of dishes, from soups and salads to stir-fries and more.
Seasonal Availability
Another thing to keep in mind when considering whether to eat broccoli microgreens is their seasonal availability. Because these greens are typically grown indoors, they can be found year-round. This makes them a great addition to any diet, since you can always easily find them.
In comparison, mature broccoli is usually grown outdoors, and is thus not always as easily available. Depending on the region, it could be difficult to find mature broccoli on a consistent basis, making broccoli microgreens a great alternative in that case.
Cost Comparison
When shopping for these greens, it may also be beneficial to compare costs between mature and micro green broccoli. Research shows that microgreens are typically more expensive than regular broccoli, since they come in smaller packages and require a more involved growing process. However, microgreens may still make a great addition to your grocery list in the end, as they can provide a great source of nutrients at a higher price.
On the other hand, mature broccoli is typically cheaper than microgreens. They can be found relatively easily in any grocery store, which helps keep costs down. Furthermore, mature broccoli typically requires less time and effort to grow as well, making it an economical choice for those looking to save money.
