Microgreens with Magnesium!?
- The Food Avenger
- Oct 7, 2024
- 7 min read
Something as simple as ensuring consistent magnesium levels can help you combat your negative attitude or the attitude of those you care for and improve how you communicate with those around you. It may help you become more approachable by fostering a more positive environment which can only serve to improve your relationships. Affect your initiative to boost daily consistency and improve how you manage your time by ensuring adequate levels of magnesium in your diet. In a short time, you may see a remarkable reduction in undesirable behaviors, which can positively affect motivation within ourselves and even those around us.
But be aware: there are interactions with certain medications and conditions that may require strict control over magnesium intake. Please see a medical proffessional before addressing your magnesium intake to be sure it is the right move for you.
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Finding The Magic Microgreen!
Locating precise magnesium content information for microgreens has proven to be difficult, however, several studies indicate that numerous Brassica microgreens, such as *kale, arugula, and broccoli*, are abundant in crucial minerals, including magnesium. As per the USDA, *red cabbage* and *kale* microgreens might contain significant levels of magnesium, as well as other essential minerals like potassium and calcium, which can enhance bone health and metabolic functions. Microgreens such as *beets* are also recognized for their mineral content, which includes magnesium, potassium, and iron.
Although there is no extensive database exclusively focused on the magnesium levels of individual microgreens, research indicates that *Brassica varieties* generally exhibit high mineral content, including magnesium. *Cilantro microgreens* also stand out as a favorable choice, offering a wealth of minerals such as calcium and potassium, which contribute to diverse health advantages, particularly in promoting bone health.
For a more accurate comparison, looking at studies that analyze microgreens’ overall nutrient content can provide a general sense of which varieties are magnesium-rich. Both the **USDA** and some **agricultural research organizations** focus on these aspects. Please see links below.
The National Library of Medicine also had some interesting findings regarding a set of microgreens. This is what they found:
Arugula (6.4 µg/g gdw), broccoli (8.3 µg/g gdw), red amaranth (13.6 µg/g gdw), red beet (9.7 µg/g gdw), and red cabbage (8.2 µg/g gdw) microgreens were high in magnesium compared with pea microgreens (2.4 µg/g gdw), whereas red amaranth microgreens (13.6 µg/g gdw) also contained higher magnesium concentrations than arugula microgreens (6.4 µg/g gdw). #2 Below (See Figure 7)
I believe this information may be what the USDA has reported, but I cannot be sure. You can certainly look into this and make that determination for yourself.
I even went so far as to ask AI about this. It agreed, It hard to find this kind of data becasue there just isn't any.
AI Response: "It seems that detailed magnesium content for microgreens is elusive for now, but combining general information about their high mineral content can still be beneficial."
It's not my place to make this kind of determination for you, however, Consider these microgreens:
Amaranthaceae: red amaranth and red beet Brassicaceae: broccoli, red cabbage and arugula Fabaceae: pea (did not measure up as well as the others)
At the bottom of this article, I have listed some of the more promising places I searched. It seems they may have some information on microgreens and magnesium, I will let you decide for yourselves after coming through them and deciding which are best for you.
About Microgreens
Even in small serving sizes, microgreens are rich sources of magnesium and other essential nutrients. Microgreens are a nutrient-dense addition to any diet, providing a variety of essential minerals. Microgreens are versatile. They can be used in a variety of ways.
Microgreens are best consumed raw or with minimal cooking to retain their full nutritional benefits, including their magnesium content. They can be added to salads, smoothies, sandwiches, and wraps for a fresh and healthy addition to meals. Garnishing hot dishes with microgreens or using them in lightly cooked stir-fries and homemade pesto are also excellent ways to enjoy their flavor and nutrients. By integrating microgreens into your daily diet in these versatile ways, you can easily boost your intake of essential vitamins and minerals.
Dried: Dried microgreens make a nice garnish to salads. They add texture to any meal and give your mouth something to savor and are simple to dry. You don’t need a food dryer. Just lay them out on a flat surface, in a warm place, until they are crispy.
Meals: Add fresh microgreens to soups; stir-fries; salads; sandwiches; wraps; smoothies
Capsules: Dry and powder your microgreens and add them to vegi-capsules
Ways to Use Microgreens
Just a few ideas for some ways you might be able to utilize the wonderful nutrients in microgreens are listed below:
SaladsHow to Use: Add a handful of microgreens to your salad mix for an extra burst of flavor and nutrients. You can combine them with other leafy greens, vegetables, nuts, and seeds for a nutritious meal. Benefits: Eating microgreens raw in salads ensures that you get the full amount of vitamins, minerals, and antioxidants. | SmoothiesHow to Use: Blend microgreens into your smoothies for a nutrient-packed drink. They pair well with fruits like bananas, berries, and apples, as well as with greens like spinach and kale. Benefits: Smoothies are a great way to consume microgreens if you’re looking for a quick and convenient nutrient boost. The blending process breaks down the greens, making the nutrients more easily absorbable. | Sandwiches and WrapsHow to Use: Layer microgreens in sandwiches or wraps as a fresh, crunchy alternative to lettuce. They add a peppery or slightly spicy flavor, depending on the type of microgreen. Benefits: Incorporating microgreens into sandwiches and wraps is an easy way to enhance the flavor and nutritional profile of your meals without cooking. |
GarnishesHow to Use: Use microgreens as a garnish on soups, stews, omelets, or grilled meats. Their vibrant color and fresh taste can elevate the presentation and flavor of any dish. Benefits: Garnishing with microgreens adds a nutrient boost to hot dishes without the need for cooking, which helps retain their nutritional content. | Stir-Fries and SautésHow to Use: Add microgreens to stir-fries or sautés at the very end of cooking, just before serving. This prevents them from wilting too much and helps maintain their texture and nutritional value. Benefits: While microgreens are best eaten raw, lightly cooking them for a short time in stir-fries can still provide nutritional benefits while adding flavor to the dish. | Microgreen PestoHow to Use: Blend microgreens with nuts, garlic, Parmesan cheese, olive oil, and lemon juice to create a flavorful pesto. This can be used as a spread, dip, or sauce for pasta. Benefits: Microgreen pesto is a unique way to incorporate these nutrient-rich greens into your diet, preserving most of their vitamins and minerals while adding a fresh twist to traditional pesto. |
Advantages: Growing Your Own Microgreens
Have you considered the advantages to growing your own microgreens at home? This can be a very reliable way of getting not only your magnesium but many other nutrients as well. First, you harvest them only when you need them, meaning you can eat them fresh without losing any nutrient value. Did you know that cut microgreens lose 50% of their nutrient value within the first 48 hours of harvest? How does this affect your current choices? This means that by growing your own crops, you can regulate the amount of product you have on hand at any given time AND without losing valuable nutritional content. It’s the end of hoping your local store is stocking fresh produce or that grower has them on hand. But, in my opinion, most important aspect of it all, you have control over the agricultural conditions, meaning you can grow them in great soil conditions or in a hydroponic solution that ensures proper nutrient levels in the food.
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Disclaimer
The information provided in this article is for general informational and educational purposes only. It is not intended to diagnose, treat, cure, or prevent any disease or health condition.
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