While the term "superfood" is not an official nutritional category of food – there's a good reason for all the hype about foods that are labeled as such, as these foods are believed to possess higher nutritional punch compared to most other foods.
According to Beth Czerwony, RD, a registered dietician at Cleveland Clinic,
"Superfoods help promote health by increasing your immune function..."
– as well as by lowering your risk of disease progression, she continues. These foods may contain particularly high levels of vitamins, minerals, antioxidants, flavonoids, healthy fats, and fiber.1
Need a concrete example of such a food? Look no further than microgreens!
Microgreens: What are they?
Microgreens are baby seedlings of adult herbs, vegetables, or cereals – and are harvested after the growth of the first set of leaves (usually occuring 7-21 days post-germination, depending on the variety of microgreen).
Microgreens are often confused with sprouts. While both foods offer admirable health benefits, microgreens are DIFFERENT from sprouts, in that:
Microgreens are harvested at a later stage compared to sprouts (sprouts may be harvested only 4-5 days after germination);2
Microgreens have lower risk of bacterial contamination compared to sprouts, as microgreens are primarily grown in open-air spaces (vs semi-closed containers for sprouts); microgreens are also harvested without the roots – a bacteria-vulnerable component of sprouts;3,4,5
Microgreens spend more time under UV light & contain more chlorophylls, carotenoids, & organic acids while containing less sugars compared to sprouts – giving microgreens the lead in exhibiting anti-diabetic and anti-cholinergic activity.6
How do microgreens stack up as a "superfood"?
Current research on nutritional content of microgreens still has quite some room for growth, but here are just a few of the amazing findings that have been documented so far:
1. Microgreens have been found to contain 4 - 40x more nutrients compared to the mature, adult version of the same vegetable, herb, or grain.7
In this frequently cited study, 25 different commercially grown microgreens were tested for several vitamins and carotonoids (including vitamins C, E, K1, β-carotene, lutein/zeaxanthin, and violaxantin). These nutrients are well-known for their antioxidant content and immune health, having protective effects against cardiovascular diseases, cancers, and certain eye diseases (such as cataracts and age-related macular degeneration).
While vitamin levels varied depending on the microgreen variety tested, microgreens were generally found to contain much higher levels of nutritional content than their adult counterparts. The vitamin E content of red cabbage microgreens, for example, was found to be 40 times higher than the vitamin E content of mature, adult red cabbage.
Differences were also found between the different microgreen varieties. Of the 25 microgreens analyzed, certain microgreen varieties possessed higher levels of the vitamins studied compared to other microgreen varieties. According to the study,
"Maximum values of vitamin C, vitamin K1, and vitamin E were found in red cabbage, garnet amaranth, and green daikon radish microgreens, respectively."
2. The same study discovered that among the 25 microgreen varieties studied – including broccoli – the highest levels of vitamin C were found in red cabbage and garnet amaranth microgreens, followed by China rose radish, opal basil, and opal radish microgreens.7
Evidence about the wide-ranging and critical importance of vitamin C is abundant. Long-term intake of sufficient vitamin C has been demonstrated to:
Reduce cancer risks at certain sites;
Lower risk of cardiovascular disease and mortality; and
Reduce development of cataracts.8
Vitamin C also plays a critical role in the body's immune function – supporting cellular functions of both the adaptive immune system and the innate immune system, while
"Vitamin C deficiency results in impaired immunity and higher susceptibility to infections."9
Vitamin C helps protect against environmental oxidative stress and pathogens by supporting epithelial barrier function and scavenging oxidants, with supplementation of vitamin C appearing to both prevent and treat systemic infections and respiratory infections.8
Vitamin C's immunomodulatory effects appear to also be of high value for those looking to manage the systemic inflammatory response (also referred to as the "cytokine release syndrome") exhibited by those affected by today's most recent and pressing health challenges (see references).10
It may be a surprise that broccoli microgreens did not top the other contenders for highest vitamin C content in this study, as broccoli is well-known for containing high levels of vitamin C. However, broccoli has its own bragging rights where many other foods don't even come close to comparing: sulforaphane content.
3. Broccoli "sprouts" are known to contain high levels of sulforaphane.
Broccoli "sprouts" are already known for containing high levels of sulforaphane.11 In fact,
the levels of sulforaphane in broccoli sprouts are stated by researchers to be10 -100 times higher than sulforaphane levels in mature plants.12
Wait, wait, waaait a minute, you say.... What does it matter if now we're talking about sprouts and not microgreens – and what is sulforaphane, anyway?
I'm glad you asked.
First: Terminology..."sprouts" vs "microgreens"
The "sprouts" versus "microgreens" terminology appears to be a source of confusion for researchers, too. The researchers reporting sulforaphane levels in "sprouts" were actually harvesting broccoli microgreens, in some cases – as the reported harvest days of the broccoli "sprouts" studied ranges from Day 3 [post-germination] to Day 9.12,13
Based on average growth rates of broccoli, broccoli microgreens are typically harvested on, or just around, Day 7. So in fact, the researchers reporting on broccoli "sprouts" harvested around Day 7 and beyond were most likely reporting on broccoli microgreens, not broccoli sprouts.
One researcher found the highest levels of sulforaphane present on Day 5 – most likely at the late sprout stage; however, beyond Day 5, broccoli microgreens contained the highest sulforaphane content on Day 7 compared to Day 6 or any other day that was measured after Day 7.13 Other factors played different roles in sulforaphane content in this study as well.
Second: Sulforaphane – why do we care?
Sulforaphane is considered an "isothiocyanate" that is naturally present as glucoraphanin in its stored form in the cruciferous family of vegetables – and has been found to be notably high in broccoli "sprouts," in particular.11 Sulforaphane has been of great interest in the health research field for its biological and health properties, including:
Cardiovascular benefits;
Anti-cancer properties;
Potential for helping osteoporosis and autism;11
Ability to induce phase 2 detoxification enzymes;12
Anti-inflammatory potential in modulating the "cytokine storm" that is induced by exposure to SAR5-C0V-2 Sp1ke protein* (see references)14
* = Certain letters have been replaced by similar-looking numbers to minimize censorship of this information
Because of these most recently relevant health benefits, broccoli is the only microgreen variety currently offered by Little Leaf Pharms as a single microgreen variety subscription – for those who want to enjoy these benefits without growing their own broccoli "sprouts."
4. Research reviews are increasingly recognizing microgreens, in general, for their incredible potential for fighting inflammation, cancer, obesity, and atherosclerosis.5,14
So...
Do you think that microgreens are appropriately referred to as a "superfood"?
Current research may only scratch the surface, but we have a hunch that as further research evolves, we will continue to say a resounding "YES!"
If microgreens are a "superfood," does that mean they're safe for everyone?
No! And the same could be said about other "superfoods" as well.
While microgreens are safe and beneficial for most people, microgreens are a very nutrient-dense food. And that same nutrient-dense food that can benefit most people could also pose a potential harm to those with special health conditions.
If you are unsure whether microgreens will be safe for your unique health needs, you should always consult with your trusted, personal healthcare provider who knows your medical history. The following categories of people and age groups are advised to check with a trusted, personal healthcare provider before eating microgreens:
Pregnant women
Toddlers
Older adults
People with special medical conditions
Got the green light to try microgreens?
Then try growing some of your favorite microgreens for yourself – or if you're too busy and you JUST HAPPEN to live in Vero Beach or Sebastian, FL – check out our monthly microgreens subscription options at Little Leaf Pharms and see if one of these options might fit what you're looking for!
References
Cleveland Clinic. What is a superfood, anyway? November 10, 2021. Available at: https://health.clevelandclinic.org/what-is-a-superfood.
de la Fuente B, López-García G, Máñez V, Alegría A, Barberá R, Cilla A. Evaluation of the bioaccessibility of antioxidant bioactive compounds and minerals of four genotypes of Brassicaceae microgreens. Foods. 2019; 8(7):250. Available at: https://horticulture.oregonstate.edu/oregon-vegetables/sprout-production-0.
Oregon State University. Sprout production. February 15, 2010. Available at: https://pubmed.ncbi.nlm.nih.gov/31895586.
Bergšpica I, Ozola A, Miltina E, Alksne L, Meistere I, Cibrovska A, et al. Occurrence of pathogenic and potentially pathogenic bacteria in microgreens, sprouts, and sprouted seeds on retail market in Rigna, Latvia. Foodborne Pathog Dis. 2020; 17(7):420-428. Available at: https://pubmed.ncbi.nlm.nih.gov/32144769.
Turner ER, Luo Y, Buchanan RL. Microgreen nutrition, food safety, and shelf life: A review. J Food Sci. 2020; 85(4):870-882. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6679176.
Wojdyło A, Nowicka P, Tkacz K, Turkiewicz IP. Sprouts vs. microgreens as novel functional foods: variation of nutritional and phytochemical profiles and their in vitro bioactive properties. Molecules. 2020; 25(20):4648. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7587365.
Xiao Z, Lester GE, Luo Y, & Wang Q. Assessment of vitamin and carotenoid concentrations of emerging food products: edible microgreens. Journal of Agricultural and Food Chemistry. 2012; 60(31):7644-7651. Available at: https://pubag.nal.usda.gov/download/59409/pdf.
Bendich A, Langseth L. The health effects of vitamin C supplementation: a review. J Am Coll Nutr. 1995; 14(2):124-36. Available at: https://pubmed.ncbi.nlm.nih.gov/7790686.
Carr AC, Maggini S. Vitamin C and immune function. Nutrients. 2017; 9(11):1211. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5707683.
Shakoor H, Feehan J, Al Dhaheri AS, Ali HI, Platat C, Ismail LC, et al. Immune-boosting role of vitamins D, C, E, zinc, selenium and omega-3 fatty acids: could they help against C0V1D-19?* Maturitas. 2021; 143:1-9. Available at: https://pubmed.ncbi.nlm.nih.gov/33308613.
Vanduchova A, Anzenbacher P, Anzenbacherova E. Isothiocyanate from broccoli, sulforaphane, and its properties. J Med Food. 2019; 22(2):121-126. Available at: https://pubmed.ncbi.nlm.nih.gov/30372361.
Tríska J, Balík J,Houška M, Novotná P, Magner M, Vrchotová N. Factors influencing sulforaphane content in broccoli sprouts and subsequent sulforaphane extraction. Foods. 2021; 10(8):1927. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8394606.
Tian M, Xu X, Hu H, Liu Y, Pan S. Optimisation of enzymatic production of sulforaphane in broccoli sprouts and their total antioxidant activity at different growth and storage days. J Food Sci Technol. 2017; 54(1):209-218. Available at: https://pubmed.ncbi.nlm.nih.gov/28242918.
Gasparello J, D'Aversa E, Papi C, Gambari L, Grigolo B, Borgatti M, et al. Sulforaphane inhibitis the expression of interleukin-6 and interleukin-8 induced in brochial epithelial IB3-1 cells by exposure to the SAR5-C0V-2 sp1ke protein.* Phytomedicine. 2021; 87:15383. Available at: https://pubmed.ncbi.nlm.nih.gov/34033999.
* = Certain letters in the article titles have been replaced by similar-looking numbers to minimize censorship of this information