You most likely cannot eat too many Microgreens – it would take upwards of 20 pounds of microgreens a day to suffer any consequences from vitamin or mineral overload.
Microgreens are young, immature plants and count as vegetables. They are rich and high in vitamins and minerals, making them a great option for dietary supplants. Plus, they are colorful and tasty and add character to dishes, so you can feel free to indulge without guilt.
While most microgrens aren’t an issue, some like super young broccoli sprouts are so powerful that you could have issues if you eat 4 or more cups a day (which is the equivalent of eating over 27 cups of broccoli). Watch the video to find out more.
What are microgreens?
According to the Journal of Culinary Science & Technology, “microgreens” is a term used by marketers to describe young savory and aromas greens. Microgreens are young and immature plants being grown and cultivated as new vegetables. They are around 1–3 inches tall when harvested. They are very high in vitamins and minerals.
How many microgreens should I eat?
Even though there are no severe risks to overeating, you still need to be aware of consuming too much – especially if you’re taking dietary supplements on the side. Microgreens contain concentrated levels of vitamins and minerals that can push you over the edge if you’re supplementing them as well.
Don’t worry though, according to the average RDA you’d need to eat over 20lbs of Microgreens to overdose on vitamins, assuming you’re not supplementing.
What is my microgreen RDA?
For any given vitamin or mineral supplement, you need to determine the appropriate intake for your age. You do this by using the Recommended Dietary Allowance (RDA) which is accessible in online sources provided by the National Academy of Medicine.
After determining the appropriate amount you can supplement your intake with microgreen consumption.
How much of my diet should be microgreens?
The CDC says that only 1 out of 10 American adults eat enough of the 2-3 recommended cups of daily vegetables. Eating microgreens are a great way to meet that dietary recommendation.
You need to calculate the number of vegetables you eat daily and add microgreens to it. If you already eat enough, replace some of your regular vegetable intake with microgreens.
Are microgreens risky to eat?
Besides overeating, the only other risk to eating Microgreens is plant is food poisoning. If microgreens are not cared for or prepared correctly, they can harbor harmful bacteria, such as E. Coli, or salmonella.
Make sure that the plant has not rotted or covered in mold before eating it. If the plant is, do not eat it! It can make you sick.
What happens if I eat too many microgreens?
You may experience symptoms of overeating, such as cramps or stomach pains. These aren’t life-threatening and should pass after a time. If the microgreens become contaminated, you may get food poisoning.
What if I get food poisoning from eating them?
If you have symptoms of food poisoning or notice other adverse symptoms call your doctor. If it is severe, please go to urgent care or the emergency room to get professional treatment.
The CDC has listed the symptoms of various foodborne illnesses on its website. Some of these include fever, diarrhea, nausea, and vomiting.
Are microgreens a superfood?
Medical News Today states that some people call microgreens a superfood. Although not an official name for them, it is an accurate description. The most important thing about microgreens is that they are a functional food, meaning they have highly concentrated key nutritions. In short, they are a lot of bang for your buck.
What nutrition benefits do microgreens have?
Since Microgreens are raw, they retain most of the nutrition normally lost in cooking. Some evidence suggests that microgreens contain a higher concentration of nutrients than their mature version (by up to 40 times in some studies!)
What is the difference between sprouts, baby greens, and microgreens?
Do not confuse them with sprouts or baby greens. Although similar, there are a few key differences. Sprouts do not have leaves yet like microgreens do. Both microgreens and baby greens had editable stems & leaves. Microgreens, however, are sold before harvesting, making them something you can grow easily in your kitchen.
What are some examples of microgreens/different types?
Many of the familiar greens we buy are microgreens if harvested at the right time. There are several kinds of microgreens. Some popular microgreens include the following:
- Brassicaceae family: Cauliflower, broccoli, cabbage, watercress, radish, and arugula
- Asteraceae family: Lettuce, endive, chicory, and radicchio
- Apiaceae family: Dill, carrot, fennel, and celery
- Amaryllidaceae family: Garlic, onion, leek
- Amaranthaceae family: Amaranth, quinoa swiss chard, beet, and spinach
- Cucurbitaceae family: Melon, cucumber, and squash
What are the health benefits you can gain eating microgreens?
There are many medicinal benefits from eating microgreens. Microgreens are high in antioxidants which can help to clear toxins out of the body. Early studies suggest they are rich in minerals such as potassium and calcium.
A study published in the Journal of Food and Function details the different levels of nutrition microgreens have to offer.
Can microgreens help kidney function?
A study done at the University of Bari Aldo Moro in Italy has found some early evidence that vegetables high in potassium, such as certain microgreens, were found to help patients suffering from impaired kidney function.
How can I incorporate microgreens into my diet?
There are many tasty and creative ways to add microgreens to your diet, even if you don’t like eating vegetables. You can use microgreens as side dishes, such as in salads. You can garnish bread and pizzas with them. You can add color and flavor to smoothies or omelets, replace lettuce in burgers and sandwiches.
Can I grow microgreens at home?
Yes! Microgreens are very practical because they can be grown at home and you can harvest them as soon as they are ready and full of nutrition.
Penn State University offers an easy how-to guide on growing microgreens. You only need a small space, water, soil, and seeds to be on your way to growing your own. They are ready for harvesting around 7-21 days of growth depending on the variety that you are growing
Hi, I’m John Stephens, chief editor and writer for Totalgardener.com. I’ve been gardening and raising animals for over 15 years starting with a small backyard plot in Northern Virginia where I grew corn, potatoes, squash, and using a high mulch technique called the Ruth Stout Method. I also raised ducks and small mammals for meat and eggs in a movable pen similar to the ones used by Joel Salatin. I later moved to Colorado where I experimented with growing greens using aquaponics inside. I eventually added a microgreens setup and home sprouting operation. I’m excited to share everything I’ve learned plus more from the other local gardening and animal raising experts I know.