Studies on the relationship between nutrition and health
The relationship between nutrition and health is complex. The consequences of poor nutrition should not be underestimated.
Our bodies require specific vitamins and minerals, obtained through food, to regulate numerous bodily functions. Nutrient deficiencies resulting from a poor diet can lead to serious health problems.
The 2015 report by the Advisory Committee on Dietary Guidelines found that poor diet and a sedentary lifestyle are the main causes of the rising number of chronic diseases and poor health among the US population.
The typical American diet consists of "too few vegetables, fruits, whole grains and low-fat dairy products" and is too high in "refined grains, saturated fat, added sugar and sodium". Chronic nutrient deficiencies, which lead to obesity, cardiovascular disease, type 2 diabetes and certain cancers, have become more common in the last two decades.
"Approximately half of all American adults – 117 million people – have one or more preventable chronic diseases that are attributable to poor eating habits and lack of exercise."
- 2015 Dietary Guidelines Advisory Committee Report
The report presents "the characteristics of healthy eating and exercise patterns that can reduce the risk of chronic diseases, promote a healthy weight, and support health throughout the lifespan." Consuming nutrient-rich foods is the most effective way to ensure an adequate supply of essential vitamins and minerals.
People who follow a specific diet, such as vegans, have a higher risk of nutrient deficiencies. Therefore, it is important to prioritize nutrient-rich foods to prevent health problems.
Microgreens & Nutrient Deficiency
The report advises people to eat a healthy diet instead of resorting to dietary supplements. Dietary supplements contain large amounts of nutrients, more than are needed for a typical diet. Some nutrients (such as iron) can be toxic if taken in excess.
Microgreens are an excellent source of essential vitamins and minerals. These superfoods are tiny vegetable sprouts harvested at their peak nutrient density, approximately seven to fourteen days after sowing. Compared to fully grown vegetables, 100g of microgreens provides more valuable vitamins and minerals.
Microgreens are versatile foods that can be prepared in a variety of ways, for example as a garnish, in smoothies, in sauces, or in herb butter. Their aromatic flavor adds a special touch to dishes.
Using microgreens in dishes increases daily nutrient intake and supports overall health. Microgreens don't always have to be used in cooking; they can also be used as tea leaves to make a delicious and nutrient-rich tea.
Microgreen Teas & Health
Brewing microgreens enriches the water with essential vitamins and minerals. The longer the microgreens steep, the more nutrients are released. To enhance the tea's antioxidant properties, you can steep it for an extended period and add a few drops of lemon juice.
Microgreen teas for the prevention of specific nutrient deficiencies
Microgreens contain a high concentration of essential nutrients. Three of the most important nutrients for health can be obtained through the consumption of microgreens: iron, magnesium, and zinc.
iron
- Iron is an important mineral whose main function is to transport oxygen in the blood. Iron deficiency leads to poor growth and can cause cognitive deficits in children.
Arugula microgreens are an excellent source of iron and contain 67% more iron than mature arugula.
magnesium
- Magnesium is important for digestion, bone health, sleep, mental health, and heart health. Magnesium deficiency can lead to health problems such as osteoporosis, heart disease, diabetes, and even kidney damage.
Broccoli microgreens are rich in magnesium and contain 25% more magnesium than mature broccoli.
Vitamin A
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Vitamin A promotes reproduction and lactation, supports vision, lung function, and the immune system, and contributes to the formation and maintenance of healthy teeth, skeletal tissue, skin, hair, and nails. Symptoms of vitamin A deficiency include night blindness, dry skin, and frequent infections. 51% of adults in the U.S. do not meet their vitamin A needs through diet.
Arugula microgreens contain 100% more, red cabbage microgreens 230% more, and radish microgreens 15% more of the recommended daily value than their mature counterparts.
Folate
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Folate is one of the most important nutrients needed during pregnancy and infancy, but 29% of pregnant women have been found to have a folate intake below the estimated average daily requirement (EAR). It is involved in the formation of red and white blood cells in the bone marrow, is used by the body to break down carbohydrates and produce energy, and supports DNA and RNA production.
Red cabbage microgreens contain 150% more of the recommended daily intake than mature red cabbage.
zinc
- Zinc contributes to the maintenance of taste and smell functions, helps the immune system fight off viruses and bacteria, and boosts metabolism. Zinc deficiency is characterized by stunted growth, loss of appetite, and impaired immune function.
Arugula and mustard microgreens contain 10% more zinc than their fully grown counterparts.
Prioritize a highly effective diet
Your diet is the decisive factor for your current and future health. If you don't consume enough essential nutrients, you face short- and long-term health risks.
It is recommended to eat more vegetables, fruits, whole grains, and low-fat dairy products to obtain the essential nutrients that are important for the body. Refined grains, saturated fats, added sugars, and sodium should be reduced. Microgreen teas are an excellent alternative for obtaining important vitamins and minerals. Regular consumption of microgreens can significantly improve nutrient intake and support a healthy, balanced diet.
