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Tiny but Mighty: Microgreens Could Play an Important Role in Feeding a Sustainable Future
https://today.uconn.edu/2023/03/tiny-but-mighty-microgreens-could-play-an-important-role-in-feeding-a-sustainable-future/ #

Tiny but Mighty: Microgreens Could Play an Important Role in Feeding a Sustainable Future - UConn Today 'With the same amount of food, we can provide higher nutritional quality with microgreens'

Broccoli Microgreens: A Mineral-Rich Crop That Can Diversify Food Systems

Broccoli Microgreens: A Mineral-Rich Crop That Can Diversify Food Systems Current malnourishment statistics are high and are exacerbated by contemporary agricultural practices that damage the very environments on which the production of nutritious food depends. As the World’s population grows at an unprecedented rate, food systems must be revised to provide adequate nut...

https://pubs.acs.org/doi/full/10.1021/acs.jafc.8b03096
Abstract
Chronic diseases are a major health problem in the United States. Accumulated data suggest that consumption of vegetables can significantly reduce the risk of many chronic diseases. Dietary guidelines for 2015–2020 from the U.S. Department of Agriculture and the U.S. Department of Health and Human Services recommend 1–4 cups of vegetables per day for males and 1–3 cups of vegetables per day for females, depending on their age. However, the average intake of vegetables is below the recommended levels. Microgreens are young vegetable greens. Although they are small, microgreens have delicate textures, distinctive flavors, and various nutrients. In general, microgreens contain greater amounts of nutrients and health-promoting micronutrients than their mature counterparts. Because microgreens are rich in nutrients, smaller amounts may provide similar nutritional effects compared to larger quantities of mature vegetables. However, literature on microgreens remains limited. In this Review, we discuss chemical compositions, growing conditions, and biological efficacies of microgreens. We seek to stimulate interest in further study of microgreens as a promising dietary component for potential use in diet-based disease prevention.

The Science behind Microgreens as an Exciting New Food for the 21st Century Chronic diseases are a major health problem in the United States. Accumulated data suggest that consumption of vegetables can significantly reduce the risk of many chronic diseases. Dietary guidelines for 2015–2020 from the U.S. Department of Agriculture and the U.S. Department of Health and Human...

Science Direct

Nutritional quality and health benefits of microgreens, a crop of modern agriculture Microgreens are young, tender greens that are used to enhance the color, texture, or flavor of salads and main dishes. They can be grown in small scal…

National Library of Medicine

Ongoing Research on Microgreens: Nutritional Properties, Shelf-Life, Sustainable Production, Innovative Growing and Processing Approaches Microgreens garner immense potential for improving the nutritional value of the human diet, considering their high content of healthy compounds. On the other hand, they are gaining more and more interest not only for their nutritional value but also for ...

Broccoli Microgreens Nutritional Information
Broccoli microgreens contain very high levels of sulforaphane, a nutrient that possesses anti-cancer and anti-inflammatory properties. Broccoli sprouts and microgreens contain 100-400 times the content of sulforaphane compared to other cruciferous vegetables!

broccoli microgreens contain up to 40 times the nutrients in a mature broccoli and considering their tiny size, these super-small plants contain more nutrition than their full-grown counterparts and is one of the most nutritionally dense plant to consume. 100 grams of broccoli microgreens can offer you about
• Protein: 2300 mg
• Fiber: 410 mg
• Potassium: 326 mg, or 7 percent of your daily requirement
• Calcium: 88 mg, or 11 percent of your daily requirement
• Phosphorous: 69mg
• Sodium: 53 mg, or 3.5 percent of your daily requirement
• Magnesium: 51 mg, or 16 percent of your daily requirements
• Iron: 0.67 mg, 8.6 percent of your daily requirements
• Manganese: 0.37 mg, or 16 percent of your daily requirement
• Zinc: 0.37 mg, or 2.5 percent of your daily requirement
• Vitamin A: 300 mcg, or 30 percent of your daily requirement
• Vitamin C: 51.0 mg, or 85 percent of your daily requirement
• Vitamin E: 24.1 mg, or 241 percent of your daily requirement
• Nitrites: 267 mg
• Broccoli microgreens are also rich in nitrates and various bioactive antioxidant compounds like carotenoids (Lutein and zeaxanthin), polyphenols, anthocyanins, and, as mentioned earlier, sulforaphane.
7 Surprising Benefits of Eating Broccoli Microgreens
1. Broccoli microgreens can help with digestion
High fiber content in broccoli microgreens help digestion by promoting regularity and preventing constipation. Their high amounts of insoluble fiber help clear out the digestive tract by sweeping through it and collecting unwanted materials such as toxins and undigested food material.
In addition, studies show that broccoli microgreens boost gastric juices and bile production, making digestion easier. However, this benefit is enhanced when you eat both broccoli microgreens and regular broccoli together.
Broccoli microgreens can also prevent stomach ulcers and protect against infections such as E. coli, salmonella, and shigella.
2. Eating broccoli microgreens can enhance your mood
Research suggests that a diet rich in fruits and vegetables like broccoli microgreens can help improve overall mood, thanks to their high levels of vitamin C and folic acid. A 2013 study from Harvard University found that adults who ate more than five servings of fruits and vegetables per day reported feeling less sadness, stress, anxiety, and depression than those who had lower intakes. In particular, a diet high in vitamin C may have contributed to lower anxiety symptoms.
In addition, broccoli microgreens are rich in tryptophan, an essential amino acid that helps boost serotonin levels. Serotonin is known as the feel-good chemical because it produces feelings of contentment and well-being. It can also promote visual cognition, learning, memory skills, and aggression control.
So, tossing broccoli micro greens on your salad can give it an extra kick of flavor and texture and put you in a better mood. Or, if you find yourself feeling grumpy after a rough day, grab a bunch of micros and start snacking away. You’ll feel better with every bite.
3. They can lower your risk of heart disease
Like other cruciferous vegetables, broccoli microgreens are rich in sulforaphane, a sulfur-rich compound with powerful health benefits, including promoting cardiovascular health and fighting heart disease.
Sulforaphane contains antioxidant properties that help fight inflammation and cancel out free radicals that may cause oxidative stress. Both inflammation and oxidation are risk factors for heart disease.
In addition, broccoli microgreens are rich in nitrates, which are broken down to release nitric oxide. Nitric oxide plays an important role in dilating and relaxing blood vessels, allowing for a more effective blood flow throughout the body.
This helps regulate blood pressure, thus promoting cardiovascular health. Also, nitric oxide prevents plaque formation within the vessels and blood clots that may trigger heart attacks and strokes.
4. They can boost your immune system
Because broccoli is a rich source of glucoraphanin, a compound with potent antioxidant and anti-inflammatory properties, consuming broccoli microgreens can help boost your immune system.
The microgreens are also rich in vitamin A, C, and E, all of which are powerful antioxidants that fight free radicals and prevent disease.
Vitamin C, for instance, is known to boost the immune system by fighting off bacteria and viruses, especially during the cold seasons. So, fight off colds and flu by eating broccoli microgreens every day! If you’re not getting enough vitamin C in your diet, or if you want to kick your immune system into high gear, broccoli microgreens are a great way to do it.
In addition, broccoli microgreens provide a good amount of folic acid, which has also been shown to boost the immune system besides maintaining normal blood.
5. Fights fatigue
Broccoli microgreens are a natural energy booster. They are rich in vitamins and minerals, such as B vitamins, iron, potassium, calcium, and magnesium. Iron deficiency can cause fatigue and lead to anemia, which can be prevented by consuming broccoli microgreens regularly. They also contain high levels of chlorophyll, which helps cleanse your body from toxins and speeds up your metabolism. This can increase your energy levels.
Moreover, broccoli microgreens contain twice as much protein as most cooked leafy greens. This nutrient is especially beneficial for those who work out frequently and need more protein in their diet. Protein gives us energy, makes us feel satiated, builds muscle, and aids in weight loss. It also helps slow down digestion to keep you feeling full longer, thus keeping your energy levels steady. So if you’re not eating broccoli microgreens yet, start today!
6. Improves eyesight
While you probably wouldn’t eat microgreens to improve your eyesight, they’re loaded with carotenoids, including zeaxanthin and lutein, that help keep your eyes healthy.
Zeaxanthin and lutein are two powerful antioxidants that work synergistically to maintain eye health.
Studies show that lutein is particularly helpful for maintaining healthy eyes, especially in regard to age-related macular degeneration (AMD). AMD causes vision loss by damaging parts of the retina; lutein can reduce damage from AMD by helping protect against oxidative stress and inflammation.
On the other hand, a study published in Experimental Eye Research revealed that a diet rich in zeaxanthin may reduce cataract formation and further age-related macular degeneration (AMD) related complications. In addition to eye health, it is thought that zeaxanthin can help prevent cancer and cardiovascular disease as well.
7. They can fight cancer
In addition to being an abundant source of vitamin C, broccoli microgreens contain glucosinolates. When eaten, glucosinolates break down into several potent compounds, most notably sulforaphane.
Sulforaphane has been shown to fight cancer by increasing cell death in cancer cells and slowing down tumor growth. In test tubes, sulforaphane has been found to slow or even reverse the damage done by a variety of cancer-causing agents.
One study found that sulforaphane inhibits breast cancer stem cells. It has also been shown to be effective in prostate cancer, oral cancer, skin cancer, colon cancer, and bladder cancer.
So consuming broccoli microgreens regularly can help you fight against common cancers affecting most people today.
How to Eat Broccoli Microgreens
Toss them in salads
Toss broccoli microgreens into your salad for an extra nutritional boost. You can also try mixing them with arugula, kale, and spinach. Arugula is especially good since it compliments their slightly spicy flavor.
Sprinkle them on sandwiches
Are you tired of your usual lunchtime sandwich fillings? Try sprinkling some broccoli micro greens on top of your favorite bread. The nutty, slightly bitter flavor will bring a new dimension to an old staple, while also bringing added fiber and nutrients.
Blend in a smoothie
Though broccoli microgreens are high in nutrition, they also have a strong taste and smell. That’s why they’re great in smoothies! By blending your broccoli microgreen powder with other healthy ingredients, you can mask any off-tastes while still getting all of their incredible health benefits.
Make pesto
The great thing about broccoli microgreens is that they can be used in a variety of ways. Try tossing them into your next batch of pesto. This classic green sauce tastes just as good with microgreens as it does with basil, making it a perfect match for many dishes, including pasta and pizza.
• Need a healthy and easy way to spice up your soup? Add broccoli microgreens for some fresh flavor. Just sprinkle on top, let them sit for a few minutes, and serve! (You may want to wait until after blending if you’re making something like broccoli-based soup.)

Sunflower Microgreens Nutritional Information.
Kids Favorite Microgreens
Sunflower microgreens contain a rich supply of vitamins and minerals, with some varieties containing more than the adult equivalent of their respective mature vegetables.
According to USDA’s sunflower microgreens nutrition data, a 64 g serving of sunflower microgreens will provide:
25 calories
2 g of protein
4 g of carbohydrate
2 g of fiber
80 milligrams (mg) of calcium
14.4 mg of iron
60 mg of magnesium
80 mg of phosphorus
270 mg of potassium
10 mg of sodium
0.6 mg of zinc
9 mg of vitamin C
40 micrograms (mcg) of vitamin K
60 mcg of folate
500 IU of vitamin A
The greens also contain selenium, manganese, and a range of B vitamins.
Health Benefits Of Sunflower Microgreens
Let’s look at sunflower microgreens benefits according to their nutritional profile:
Contains Disease Fighting Antioxidants
Sunflower microgreens several nutrients which work as powerful antioxidants that protect cell membranes and other structures in the body from damage by free radicals. This may help reduce or prevent some of the effects of aging such as heart disease, cancer, and arthritis.
Good For Your Heart
Cardiovascular disease is a term used to describe diseases of the heart and blood vessels. Sunflower microgreens, like many plant foods, contain phytosterols, which are plant compounds that may help protect the heart by lowering cholesterol.
Good For Your Eyes
Sunflower microgreens are a rich source of vitamin A, a nutrient that is essential for normal vision. Vitamin A also helps protect the cells in the body from free-radical damage and keeps the immune system healthy.
Aids In Weight Loss
Sunflower greens contain a good amount of fiber and protein. As part of a healthy, balanced diet, these vegetables can help control hunger and reduce calorie intake. Fiber also helps regulate blood sugar levels by slowing down carbohydrate digestion.
May Reduce Menopausal Symptoms
Sunflower microgreens are high in calcium, which is needed for muscle contractions, blood vessel contraction and expansion, hormone secretion, and normal heart rhythm. Getting enough calcium can also help prevent bone loss in peri- and postmenopausal women .
May Improve Digestion
Sunflower greens contain dietary fiber and protein, which can improve digestive health by slowing down the movement of food through the intestines and making you feel full for a longer period of time after eating. Fiber also helps facilitate regular bowel movements and promotes the growth of beneficial bacteria in the digestive system.
Good For Bone Health
Sunflower microgreens are rich in calcium, which is necessary for bone development and strength. Magnesium deficiency can also result in osteoporosis or brittle bones. Sunflower microgreens also contain a number of other nutrients that are important for bone health, including vitamin K, manganese, potassium, phosphorus, copper, and zinc .
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Contains Essential Amino Acids
Sunflower microgreens are rich in 8 of the 9 essential amino acids which you need to obtain from food in order to build and maintain body tissues, and facilitate metabolic reactions, among other essential roles in the body.
Good For Muscle Function
Sunflower microgreens contain potassium and magnesium. Potassium is the major mineral found inside cells and magnesium is important for muscle function as well as the function of other organs in the body.
Supports Immune System
Sunflower microgreens are rich in vitamin C, which is needed for making collagen and absorbing non-heme iron. It is also an antioxidant and plays an important role in immune system function by preventing infections and strengthening the immune cells that fight illness.
Good For Skin Health
Sunflower microgreens are a great source of vitamin C, which is necessary for the growth and repair of tissues in all parts of your body. Vitamin C also helps promote healthy skin by supporting formation of collagen. It also provides antioxidant protection from free radical damage to cells.
Other nutrients in these greens that nourish your skin are :
Vitamin A: Combats dry skin, redness and acne. Improves the appearance of aging skin by increasing collagen production. Helps reduce inflammation in the body, which can contribute to acne.
Vitamin E: Prevents signs of aging, protects against sun damage, fights off free radicals that can cause cancer.
Zinc: Helps the body form new cells, which is necessary for wound healing. Keeps nails, hair and skin healthy.
Selenium: Deficiencies can lead to acne and blotchy skin because it prevents inflammation in the skin. It is also a powerful antioxidant that can help fight free radicals and prevent cell damage.
Carotenoids: Prevents cancer and enhances immune system function.
May Reduce Symptoms Of Allergies
Sunflower greens are rich in manganese, which is necessary for metabolizing fats and proteins. It can also stimulate the production of enzymes that break down histamine, possibly helping to reduce allergy symptoms.
Good For Pregnant Women
Sunflower greens are rich in folate. Folate deficiency is associated with birth defects, so it is important for all women of childbearing age to get enough folate or folic acid. It is also necessary for DNA synthesis and the formation of red blood cells. Sunflower microgreens are a great source because they contain more folate than most other greens.

Fenugreek Nutritional Information
Fenugreek microgreens are high in
Vitamins A, C, and K, as well as Folate, Calcium, Iron, and Potassium. They also contain antioxidants and are a good source of dietary fiber, making them an excellent choice for promoting overall health and wellness.
15 Amazing Benefits Of Fenugreek microgreens For Skin, Hair And Health
Fenugreek is easy to grow, tasty, and loaded with micro-nutrients that do you a world of good.
Fenugreek leaves, seeds, and sprouts are all known for their therapeutic and immune-boosting properties. While each have their unique beneficial properties, fenugreek microgreens benefits are what we are going to focus on in this post. Lets take a look at the health benefits of these plant-based microgreens and ways to include them in your diet.
Fenugreek microgreens
What Is It?
A tiny, two-leaved, green punch with power.
What Are Its Benefits?
It helps manage diabetes, cholesterol, and weight and improves skin menstrual health.
Who Can Consume It?
Anybody can consume them, especially people with diabetes can eat this healthy snack.
How Often?
You can consume 1 fistful of fenugreek microgreens daily.
Caution
Avoid consuming fenugreek microgreens if you are breastfeeding. Excess consumption may result in stomach discomfort, gas, and headache.
Health Benefits Of Fenugreek Microgreens
1. Rich Source of Medicinal Properties
Fenugreek in any form is a treasure trove of medicinal properties. It is rich in vital nutrients like vitamin C, proteins, fibers, niacin, potassium, iron and alkaloids. It is also rich in a bioactive compound called diosgenin, a steroidal saponin.
2. Fenugreek Microgreens For Diabetes Control
The benefits from consuming fenugreek Microgreens for those living with diabetes are astounding. Fenugreek boasts of properties enabling it to stimulate the production of insulin in the body to counteract elevated sugar levels in the blood. Research on patients with Type 2 diabetes have shown a much lower level of sugar in their blood streams within 24 weeks of daily consumption of fenugreek. It is a rich source of amino acids that effectively induces the production of insulin for diabetic relief.
3. Fenugreek Microgreens For Weight Loss
Fenugreek seeds are rich in a polysaccharidei known as galactomannan, it gives a feeling of fullness thus discouraging overeating. Fenugreek contains about 75% soluble fiber which also simulates a feeling of fullness. Hence, fenugreek is a double-action solution for weight watchers.
It is safe to consume 1 teaspoons of fenugreek Microgreens daily for three months. You must take a break after that and let the digestive system get rid of excess herbs and other compounds.
4. Fenugreek Microgreens For Cardiac Health
Fenugreek is known to have cardiovascular benefits and studies have shown people who consume fenugreek on a daily basis have lower levels of cholesterol and hence lower risks of heart attack. It also effectively controls levels of the fatty deposits found in blood called triglycerides which are responsible for cardiovascular complications. It is an effective source of potassium, which regulates levels of sodium thus balancing heart rate and blood pressure.
5. Anti-Viral Properties Of Fenugreek Microgreens
It is known to possess anti-viral properties, which effectively help relieve symptoms of cold, sore throat, and sinusitisi.
6. Rich Source of Antioxidants
Fenugreek Microgreens are natural sources of antioxidants that combat free radicals in our bodies that create much damage to our cells. Hence, they may help reduce the risk of certain cancers.
7. Fenugreek Microgreens for Digestion
According to Indian traditional medicinal practices, fenugreek has long been used to aid digestion. Hence, you may use these nutrient-dense germinated legumes to boost your digestive health.
8. May Help Relieve PMS and Menopause Symptoms
Fenugreek Microgreens may help regulate menstruation cycles and alleviate the discomfort, hot flashes, and mood fluctuations, which are common symptoms of PMS and menopause.
9. May Help Induce And Ease Childbirth
Fenugreek in limited portions has been known to induce and ease childbirth due to its ability to stimulate uterine contractions and is also known to reduce labor pains. However eating large amounts during pregnancy can prove harmful.
10. Fenugreek Microgreens For Lactating Mothers
Fenugreek is an herbal galactagogue (a substance that boosts milk production} and lactating mothers in India stick to a daily dose of fenugreek. However, more research in this regard is warranted.
11. Fenugreek Microgreens For Sexual Health
In the ancient ayurvedic medicinal tradition, fenugreek is long known to boost libido and sexual performance. Recent research corroborates this fact.
Fenugreek Microgreens Benefits For Healthy Skin and Hair
12. May Help Combat Signs Of Aging
A rich source of antioxidants, fenugreek counters free radicals that damage skin cells to bring on early signs of aging hence consumption of fenugreek sprout can delay aging signs like wrinkles, crow’s feet, fine lines and pigmentation.
13. May Help Get Clear Acne-Free Skin
Consuming fenugreek Microgreens is known to cool the digestive system and relieve constipation which often is the reason behind acne and pimples. Thus, it may help you attain smooth, blemish-free skin.
14. May Help Combat Hair Fall, Dandruff, And Dull Hair
Consumption of Fenugreek Microgreens is an effective way to combat hair loss as it is rich in antioxidants which are responsible for fighting free radicals that cause cellular damage, the primary cause of hair fall. It is extremely effective in nourishing hair from the roots and combating follicular problems as it contains hormone antecedents that promote hair growth and proactively rebuild damaged hair. It also contains proteins and nicotinic acid which when consumed in fair proportions stimulates hair growth and repairs damaged follicles. Fenugreek is effective against hair loss, thinning, and dull hair.
15. Anti-inflammatory benefit
Since ancient times, fenugreek has been cultivated for its anti-inflammatory properties. The major components responsible for their anti-inflammatory properties are flavonoids, saponins, and alkaloids. Flavonoids have over the years been shown to be good for alleviating swelling in certain parts of the body. The seeds and leaves also provide not only anti-inflammatory properties but antipyretic properties. Saponins and alkaloids present in fenugreek extracts can limit the production and action of enzymes produced as an inflammatory response in the body. Flavonoids naturally suppress the secretion of these enzymes and prevent the tissues in the body from becoming swollen. Also, the aqueous extract obtained from leaves expressed high anti-inflammatory effects in the body when administered.
Barbara Kovalenko, a nutrition consultant, says, “It is generally considered safe to eat fenugreek daily, but it’s best to consult a doctor as consuming large amounts may cause side effects, such as diarrhea and digestive problems.” She adds, “Some people may experience gas and digestive discomfort when consuming fenugreek sprouts, but this varies from person to person.”
She continues, “The recommended daily intake of fenugreek microgreens is not well established, but a moderate amount should be sufficient to reap its health benefits.”
You can consume fenugreek microgreens on their own, with salads, sandwiches, wraps, smoothies and chutneys . Since fenugreek sprouts may taste bitter on their own, add some salt, lemon, and pepper to minimize it.

Nutritional Value of Radish Microgreen
100g of Radish microgreens contains
Nutrients% of DV
Proteins8
Fat4
Vitamins 4 48 7 6 14 14
MineralsFolate 24%,
Manganese 13%,
Magnesium 11%,
Phosphorus 11%
Minerals
tracesCopper 6%,
Calcium 5%,
Iron 5%,
Zinc 4%,
Potassium 2%,
Selenium 1%
Following are some important benefits of regular use of radish microgreens.
1. Radish microgreens contain Vitamin B6 and folate that helps in improving the cardiovascular system:
Folate and vitamin B6 helps in cardiovascular health promotion by causing breaking down of homocysteine which is involved in the deposition of fats in blood vessels causing heart attack and brain haemorrhages.
2. Anti-Cancer Food:
High glucosinolate concentration of microgreens especially radish microgreens makes it more suitable anticancer food as compared to broccoli.
3. Weight Loss Effects
Radish microgreens one of the best foods that help in weight reduction. As radish greens contain low calories along with vitamin C. Vitamin C helps in burning body fat if available in appropriate concentration. Radish microgreens fulfil this requirement of the body thus helps in weight loss by burning body fat and make it available to fulfil the energy requirement of the body.
4. Benefits for the Skin
Radish microgreens help in glowing our skin. The skin on daily basis has to face free radicals, drugs, pollution, toxins, UV radiation, heavy exercising and stress, but vitamin C provided by radish microgreens helps to destroy these dangerous molecules and makes our skin looks more healthy and neutrally glowing.
5. Helps in controlling Alzheimer’s disease:
Radish microgreens containing antioxidant-rich components like a high concentration of polyphenols, causing helps to reduce Alzheimer’s disease risk.
6. Radish microgreens help in Diabetes:
The antioxidants present in microgreens help to reduce the stress that can prevent sugar from properly entering cells. Research studies show that Radish microgreens increase the glucose uptake of cells by 25 to 44 per cent thus helps in reducing diabetes.

Pea Shoots microgreens nutritional value
A serving of 100 grams of pea shoots contains:
4 grams of protein
3 grams of fiber
280 micrograms of vitamin K
79 milligrams of vitamin C
340 micrograms of vitamin A
Pea shoots, also known as pea tendrils or pea greens, are the small leaves and vine tips of common variety pea plants. While peas are part of the legume family, pea shoots are eaten and prepared like other leafy vegetables.
Pea shoots are different from pea sprouts, which are just-sprouting plants. Pea shoots look like large long-stemmed clovers, with broad, round leaves.
Pea shoots taste similar to the pea seeds but with a little more of an earthy taste. They’re considered a microgreen but are often more expensive than typical microgreens because they go bad much quicker.
What Are the Health Benefits of Pea Shoots?
Just like peas, pea shoots offer many nutritional benefits. While low in macronutrients like carbs and fats, pea shoots contain a good amount of protein and fiber. They are also rich in vitamins.
Vitamin K. One 100-gram serving of pea shoots offers 267% of your recommended daily allowance. Vitamin K helps build bones and is essential for blood clotting. About 67% of the U.S. population doesn’t get enough vitamin K in their diet.
Vitamin C. The amount of vitamin C in 100 grams of pea shoots is 76% of your recommended daily allowance. Vitamin C, also called ascorbic acid, plays a role in forming blood vessels, cartilage, collagen, and muscle, and also helps your body heal. Your body can’t produce vitamin C on its own, and almost 40% of people don’t get enough of it in their diet.
Vitamin A. One 100-gram serving of pea shoots contain 43% of your daily recommended allowance of vitamin A. Vitamin A is an antioxidant and aids in growth, vision, reproduction, and cell division. About 43% of people are deficient in vitamin A.
Eating 100 grams of pea shoots will also give you 37% of your recommended daily intake of manganese, 24% of vitamin E, and 23% of folate.
Eating 1 cup of pea shoot microgreens will also give you 10 % of your recommended daily intake. How vital is iron? Iron is used to carry oxygen around and acts as an important cofactor in many of the body’s metabolic pathways. The most prevalent disorder caused by iron deficiency is anemia. The high iron content of pea shoots helps to address this and provides a better alternative than meat.
How to Cook and Eat Pea Shoots
Most people eat pea shoots raw, but you can also cook them. Before preparing pea shots, remove wilted leaves and tough ends or stems. Rinse them in cold water to prevent wilting leaves. Take care to lift and swirl them to get out any dirt or grit. Dry them on a paper towel or with a salad spinner.
If you aren’t using your pea shoots immediately, you can store them in the fridge for a day or two. Wrap the pea shoots in paper towels, put them in a plastic bag, and store them in the vegetable drawer of your refrigerator. Pea shoots don’t freeze well, so keep them above 28°F.
Raw pea shoots are great in salads and on sandwiches. When cooked, they work great as a side dish, in stir-fry dishes, or as a replacement for spinach in pasta and casseroles. If you want to cook pea shoots, use methods like steaming and sautéing. Pea shoots cook down about 90% in volume, so if you’re cooking them, you’ll need a lot.