Microgreens and the Future of Food: The Food as Medicine Movement

Almost 20 years ago, my physician saved my life when he uncovered a cancerous tumor. Even after undergoing surgery, he continued to insist that ‘Let food be your medicine and medicine be your food.’ This quote from Amen Hetep, the world’s first and most outstanding physician, highlights the vital connection between what we eat and our overall well-being.

Today, I have an abundance of raw leafy greens and microgreens in all my meals. As I reflect on the past 7 years of growing, eating, and using microgreens, I want you to consider microgreens and the future of food with me.

“Although many patients are convinced of the importance of food in both causing and relieving their problems, many doctors’ knowledge of nutrition is rudimentary.” – (Richard Smith, Ed. BMJ, 2004)

Microgreens are like a treasure trove of nutrients in tiny packages. These young plants are bursting with 5 to 40 times more goodness than fully grown greens, offering a powerful punch of health benefits.

Filled with phytochemicals, vitamins, and antioxidants, they have the potential to naturally enhance our well-being. By adding microgreens to our meals, we can help regulate our blood sugar, manage our weight, and fortify our body against illnesses.

As the trend of using food for its medicinal properties grows, these microgreens are revolutionizing the way we think about nutrition.

Come with me and explore how they can positively impact your health and diet.

Origins and Evolution of Microgreens

Microgreens started becoming popular in the 1980s in the US, thanks to chefs who began experimenting with them. These tiny plants are basically young seedlings of different plant types (greens, herbs, flowers, vegetables, weeds, and some fruit), picked right after their first true leaves pop up (7-21 days).

The idea of eating sprouts and young plants has been around for a while and has evolved into what we now know as microgreens. These little greens pack a punch when it comes to nutrients – they can have up to 5 to 40 times more vitamins, minerals, and antioxidants than their fully-grown versions (Xiao, Zhenlei et al., 2012).

Even though there isn’t a set definition for microgreens or which plants qualify (I have identified over 1500+ varieties), their health benefits and versatility in cooking have made them a hot topic in the ever-changing world of food.

Nutritional Superiority of Microgreens

Microgreens are tiny nutritional powerhouses, bursting with phytochemicals, minerals, and vitamins, offering intense flavors and top-notch nutrition.

While there are more than 1700 scientific papers about microgreens(Ferreira, M.E., Henschel, J.M., Olivoto, T. et al., 2023), there isn’t a ton of research on their exact nutritional content (Bhaswant, Maharshi, et al., 2023). Microgreens are considered ‘functional foods’ because they’re loaded with beneficial plant compounds. When harvested at just the right time (when the first true leaves appear, usually 7-21 days), they’re chock-full of antioxidants and other good-for-you stuff (Lone, Jafar K. et al., 2024).

Adding microgreens to your diet could potentially boost your health, thanks to their unique mix of nutrients and potential health benefits. So, by embracing the nutrient-packed goodness of microgreens, you’re not just making your meals tastier – you’re also giving your body essential nutrients and bioactive compounds that can help you live a healthier life.

And just like I can, you can tell the difference between a meal with microgreens and a meal without.

Health Benefits and Disease Prevention

Including microgreens in your meals not only enhances the flavor but also provides your body with essential nutrients and bioactive compounds that can significantly boost your health. Microgreens are packed with phytochemicals and vitamins, offering powerful antioxidant properties that are essential for preventing diseases (Bhaswant, Maharshi, et al., 2023).

“Food is medicine recognizes that nourishment is essential for good health, well-being, and resilience. Nourishment is essential to more than physical health — it fosters mental, social, and behavioral benefits — and is important across the life course in every setting.” – Health.gov

Add microgreens to your diet can begin to help you regulate blood sugar levels (Huang, Haiqiu, et al., 2016), support weight management (Ma, Shaotong, et al., 2022), and potentially lower the risk of cancer, especially with varieties like broccoli and radish that contain anti-cancer compounds (Truzzi, Francesca, et al., 2021).

Studies show that the phytochemicals in microgreens have antibacterial, anti-diabetic, and anti-inflammatory effects, which help prevent various diseases (Sun, Jianghao et al., 2023).

With their rich nutritional profile and abundance of antioxidants, microgreens play a crucial role in promoting overall health and well-being, making them a great addition to your daily meals.

Challenges and Solutions in Microgreens Farming

Facing challenges in growing microgreens requires finding intelligent solutions to ensure you get the best harvests and top-quality greens. Managing the environment is vital to keeping your crops healthy and consumer-safe. Developing a targeted food safety plan specifically for microgreens is essential for a thriving crop.

Urban farming is a great way to make the most of limited space by growing microgreens efficiently. Creating controlled indoor environments helps maintain stable temperature and humidity levels, which are crucial for optimal growth. Tailoring a nutrition plan to suit different types of microgreens can also boost their nutritional value.

Thanks to their fast growth cycle, some microgreens are ready to harvest in just 7 to 10 days, allowing for continuous production. By tackling these challenges with practical strategies, microgreen farming can flourish and support sustainable food production.

Future Trends in Microgreens and Food-as-Medicine

Microgreens are on the rise in the world of healthy eating, and they’re making a big splash in the food-as-medicine movement. The young seedlings are rich in nutrients and offer a number of health advantages, making them a popular choice for those looking to boost their well-being.

Studies show that microgreens are rich in antioxidants, vitamins, and minerals, which can help prevent diseases and keep you healthy. Microgreens are emerging as part of the trend toward food as medicine (Bleich, Sara N. et al., 2023) because they can help improve health outcomes and promote a healthy lifestyle on their own.

The future of microgreens looks bright as they take on a new role as functional foods, promoting wellness and health deliciously and conveniently.

Related Questions

What Is the Food as Medicine Movement?

The Food as Medicine Movement promotes using food to prevent and treat health issues by harnessing the healing properties of food to enhance overall well-being. It recognizes the crucial role of nutrition in health outcomes. This approach is a powerful tool for the prevention and management of illness.

Are Microgreens Actually Healthy?

Microgreens are packed with nutrients, antioxidants, and vitamins, making them a super healthy choice! Adding these tiny greens to your meals can boost your overall health and may even help prevent diseases.

Why Microgreens Are Called Superfood?

Microgreens are often referred to as superfoods because they contain significantly more nutrients than fully-grown plants. These little greens are full of vitamins, minerals, and phytonutrients that help strengthen your immunity and overall health. You can improve your quality of life and enjoy the benefits of their nutrition when you add microgreens to your diet.

Wrap-Up: Microgreens and the Future of Food

Microgreens aren’t just a passing fad; they’re a powerful tool for promoting health and wellness.

They are packed with nutrients and disease-fighting properties. They can significantly boost the nutritional value of your meals.

When you add microgreens to your diet, you can tap into the healing potential of food to improve your overall well-being.

Embrace the future of nutrition with microgreens leading the way in revolutionizing how we approach our health through what we eat.

References

Bhaswant, Maharshi, et al. “Microgreens-A Comprehensive Review of Bioactive Molecules and Health Benefits.” Molecules (Basel, Switzerland), vol. 28, no. 2, Jan. 2023, p. 867, https://doi.org/10.3390/molecules28020867.

Bleich, Sara N., et al. “Food Is Medicine Movement—Key Actions inside and Outside the Government.” JAMA Health Forum, vol. 4, no. 8, Aug. 2023, p. e233149, https://doi.org/10.1001/jamahealthforum.2023.3149.

Buscemi, Silvio, et al. “The Effect of Lutein on Eye and Extra-Eye Health.” Nutrients, vol. 10, no. 9, Sept. 2018, p. 1321, https://doi.org/10.3390/nu10091321.

Ferreira, M.E., Henschel, J.M., Olivoto, T. et al. Research on microgreens: a bibliometric analysis. Vegetos (2023). https://doi.org/10.1007/s42535-023-00699-x

Huang, Haiqiu, et al. “Red Cabbage Microgreens Lower Circulating Low-Density Lipoprotein (LDL), Liver Cholesterol, and Inflammatory Cytokines in Mice Fed a High-Fat Diet.” Journal of Agricultural and Food Chemistry, vol. 64, no. 48, Nov. 2016, pp. 9161–71, https://doi.org/10.1021/acs.jafc.6b03805.

Lone, Jafar K., et al. “Microgreens on the Rise: Expanding Our Horizons from Farm to Fork.” Heliyon, Elsevier BV, Feb. 2024, pp. e25870–70, https://doi.org/10.1016/j.heliyon.2024.e25870.

Ma, Shaotong, et al. “Broccoli Microgreens Have Hypoglycemic Effect by Improving Blood Lipid and Inflammatory Factors While Modulating Gut Microbiota in Mice with Type 2 Diabetes.” Journal of Food Biochemistry, vol. 46, no. 7, 1 July 2022, p. e14145, pubmed.ncbi.nlm.nih.gov/35348219/, https://doi.org/10.1111/jfbc.14145.

Smith R. “Let food be thy medicine…”. BMJ. 2004 Jan 24;328(7433):0. PMCID: PMC318470. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC318470/.

Sun, Jianghao, et al. Improved Metabolomic Approach for Evaluation of Phytochemicals in Mustard, Kale, and Broccoli Microgreens under Different Controlled Environment Agriculture Conditions. Jan. 2023, https://doi.org/10.2139/ssrn.4428901.

Truzzi, Francesca, et al. “Microgreens: Functional Food with Antiproliferative Cancer Properties Influenced by Light.” Foods, vol. 10, no. 8, July 2021, p. 1690, https://doi.org/10.3390/foods10081690.

Xiao, Zhenlei, et al. “Assessment of Vitamin and Carotenoid Concentrations of Emerging Food Products: Edible Microgreens.” Journal of Agricultural and Food Chemistry, vol. 60, no. 31, July 2012, pp. 7644–51, https://doi.org/10.1021/jf300459b.