Let’s be honest. Most of us don’t really enjoy eating greens, after all, they can be kind of bitter, and dare I say… bland.
But microgreens are one of those veggies that some people quite enjoy.
In fact, they are becoming quite popular too!
That’s mainly because of their amazing health benefits and the flavor they have in recipes.
If you do decide to try snacking on some of these greens, just how much microgreens to eat per day without overdoing it?
Many people have been asking how much microgreens can you eat in one serving.
Is it even safe?
Today, we’ll dive into the nutritional value of microgreens and how it varies depending on the type of greens.
We will also look at different ways to incorporate microgreens into your diet to help you meet your daily recommended intake.
If you’re ready, let’s go!
Why Microgreens are Great for Your Health
Studies have shown that microgreens can contain up to 40 times more nutrients than their mature counterparts.
Are microgreens better for you than regular greens?
Well, they are loaded with vitamins, minerals, and antioxidants, making them an excellent addition to any diet.
In fact, some studies suggest that consuming microgreens can help reduce the risk of chronic diseases such as diabetes, cancer, and heart disease.
Not only are microgreens nutrient-dense, but they are also easy to grow and incorporate into your meals.
They come in a variety of flavors, colors, and textures, ranging from spicy radish to sweet pea shoots.
They are a great way to add an extra boost of nutrition to any dish, and their beautiful colors and delicate textures can make any meal look more appetizing.
How Do I Add Microgreens to My Diet?
Microgreens are a great addition to any diet as they are packed with nutrients and are easy to add to various meals.
One of the easiest ways to add microgreens to your diet is by sprinkling them on top of your salads.
Not only do they add a pop of color and texture, but they also provide a nutritional boost. Microgreens are rich in vitamins, minerals, and antioxidants, making them a great way to support your overall health.
A lot of people like to add microgreens to their smoothies as well, so you could try that too!
Simply blend your favorite fruits and vegetables with a handful of microgreens for a tasty and healthy beverage.
You can also put microgreens into your omelets or scrambled eggs, or use them as a garnish for soups and sandwiches.
Yummy!
How Much Microgreens to Eat Per Day?
While there is no set amount of microgreens that one should consume per day, a small daily serving of about 1-2 ounces (28-56 grams) should do the trick.
What is a serving size for microgreens you ask?
A typical serving size for microgreens is around 1 to 2 ounces (28 to 56 grams) by weight or about 1 to 2 cups loosely packed.
But you can adjust this based on your personal preference and the dish you’re preparing.
They can also be used as a garnish on top of dishes or as a base for appetizers. It’s important to note that while microgreens are highly nutritious, they should not be used as a replacement for other fruits and vegetables in your diet.
A balanced diet consisting of a variety of healthy foods is key to maintaining good health.
Can You Eat Too Many Microgreens?
While microgreens can be a healthy addition to your meals, it is possible to eat too many of them.
Since they are so nutrient-dense, consuming large amounts of microgreens can lead to an overdose of certain vitamins and minerals.
For example, some microgreens are high in vitamin K, which can interfere with blood thinners when eaten in large quantities.
Also, consuming too many microgreens that are high in oxalic acid, such as spinach or beet greens, can lead to kidney stones in some individuals.
Moderation is key when it comes to using these delicious greens in your diet!
How Can You Tell the Right Serving Size?
One way to determine the right serving size for microgreens is to consider the dish’s overall size and composition.
For salads, a handful or two of microgreens is usually enough, while for sandwiches, a few leaves can suffice.
For heartier dishes like pasta and stir-fries, you may want to use a more substantial amount of microgreens to add flavor and nutrition.
Ultimately, the serving size for microgreens is up to personal preference, and you can experiment with different amounts to see what works best for you. Remember that microgreens are nutrient-dense, so even a small amount can provide a significant nutritional boost to your
Advantages and Disadvantages of Eating Microgreens
Advantages of Eating Microgreens:
Nutrient Powerhouse
Microgreens are packed with essential vitamins and minerals, often more concentrated than their mature counterparts.
Quick Growth
They’re easy to grow at home, providing a fresh supply of greens in a short time.
Rich Flavor
Despite their small size, microgreens deliver intense and varied flavors, enhancing the taste of your dishes.
Aesthetically Pleasing
They add a vibrant burst of color to your plates, making meals more visually appealing.
Low in Calories
Microgreens are typically low in calories, making them a guilt-free addition to your diet.
Disadvantages of Eating Microgreens
Cost
Store-bought microgreens can be relatively expensive compared to regular vegetables.
Risk of Contamination
If not grown and handled properly, there is a potential risk of bacterial contamination.
Limited Shelf Life
They have a short shelf life and need to be consumed quickly after harvesting.
Taste Preferences
The strong flavors of some microgreens may not appeal to everyone.
Nutrient Variation
The nutrient content can vary depending on the type of microgreen and growing conditions.
Can You Eat Microgreens Every Day?
Most definitely! You can eat these greens every day.
In fact, many people incorporate microgreens into their daily diet because of their high nutritional value.
Still, they should not be used as a replacement for a balanced diet that includes a variety of vegetables. It’s recommended to eat at least 2.5 cups of vegetables per day for optimal health.
Yummy Microgreens to Enjoy
- Alfalfa
- Pak Choi
- Mungbean
- Oregano
- Lentil
- Onion
- Fava Bean
- Rosemary
- Leek
- Collard
- Dandelion
- Garlic Chive
- Lemon Basil
- Nasturtium
How Much Microgreens to Eat Per Day?
Microgreens are a great source of nutrients and can be an excellent addition to your daily diet.
Nevertheless, it’s important to keep in mind that they are not a replacement for other fruits and vegetables.
The recommended daily intake of microgreens varies depending on the type of microgreen and your individual nutritional needs. As a general guideline, it’s recommended to consume 1-2 ounces of microgreens per day.
Remember to also consume a variety of other fruits and vegetables to ensure a well-balanced and nutritious diet.
