Editor’s note: This article is a reprint. It was originally published on December 26, 2016.
Science reveals that red cabbage sprouts contain 40 times more vitamin E and six times more vitamin C, also known as ascorbic acid, than the same vegetable in its mature state. This is said to prevent many colds and reduce inflammation.
Microgreens represent a young category in the world of healthy nutrition. When you grow your own greens and watch the tender, young plants emerging from the soil, you’ll be surprised to learn that not only are they okay to harvest when they’re still a week or two old, but they also have superior health benefits.
The vitamins in adult vegetables are transferred to your body to improve your nutrition, but eating these mini vegetables also helps prevent weight gain, as well as reduce risk factors for developing cardiovascular diseases.
Red cabbage microgreens provide more polyphenols and glucosinolates and help optimize cholesterol levels and reduce triglycerides in the liver, just as they did in mice in a study conducted by researchers at the University of Maryland.
The animal study1 It appeared in the Journal of Agricultural and Food Chemistry. Science Daily reported:
“To test their hypothesis, the researchers used mice that were a model of obesity. These animals also tend to develop… other risk factors for cardiovascular disease. The team divided 60 of these mice into different diet groups.
They were given either a low-fat diet or a high-fat diet, with or without microgreens of red cabbage or mature red cabbage. Both the microgreens diet and the mature red cabbage diet reduced weight gain… in mice on the high-fat diets.”2
Are the nutrients in other microgreens superior to their fully grown counterparts?
The United States Department of Agriculture (USDA) conducted a similar study3 But instead of just one, 25 different commercial sprouts were used. Until a few years ago, according to the study, there was no scientific data showing that sprouts contained nutritional differences compared to mature plants.
However, this was already known in 2010.4 That tiny spinach, even at just a few weeks old, contained more nutrients than the larger version of the plant.
The USDA study highlighted what anyone who tries sprouts for the first time experiences when they put them on their plate: “Surprisingly intense flavors, vivid colors and crunchy textures (that) can be served as an edible garnish or a new ingredient for salads.”
In addition to red cabbage, the other 24 cotyledons (typically the first embryonic leaves of a seedling) the researchers examined included cilantro, garnet amaranth and green daikon radish, which showed higher concentrations of ascorbic acids, carotenoids, phylloquinone and tocopherols, each with the added benefit of antioxidants.
In another article, cilantro microgreens contained three times more beta-carotene than mature cilantro, in addition to being rich in lutein and zeaxanthin.5 Golden pea tendrils, as well as popcorn sprouts, had a lower concentration of nutritional benefits compared to other microgreens.6
When the smallest vegetables have a bigger impact
Scientists involved in the University of Maryland study admitted they were “really surprised” by the results they got from their studies on the nutrients in red cabbage sprouts. Zhenlei Xiao, Ph.D., one of the study’s authors, said: “Some of the numbers were very, very high. We thought it might have been a mistake, but we checked so many times and there were no mistakes.”7
However, the real benefits cannot be denied. In a press release from the University of Maryland, the authors noted that the high amount of vitamins C, E and K present in microgreens is important for optimal health.8
Generally speaking, the incredible benefits that come from eating almost any vegetable, from sweet potatoes to radishes to Brussels sprouts, are mirrored by their microgreen counterparts, which provide greater nutritional benefits in virtually every case. Here are some facts about what eating microgreens has to offer, according to Care2:9
- The quality of proteins in many vegetables improves when they are sprouted. They change during the “soak and wait” process until sprouts appear. Lysine, which fights cold sores, is an example of an amino acid that becomes more potent during the sprouting process.
- Vitamins such as A, B-complex, C, and E increase in potency in sprouted foods, sometimes by as much as 20% in just a few days from germination. In fact, mung bean sprouts increase their vitamin B1 content by up to 285%, vitamin B2 by up to 515%, and niacin by up to 256%.
- Essential fatty acids also increase during the germination process.
- Minerals bind to proteins, making them more bioavailable. Alkaline minerals, such as calcium, help balance body chemistry, which promotes weight loss and better overall health.
- A number of diseases, including cancer, are linked to excess acid in the body, but sprouts counteract acidity by alkalizing the body.
Get microgreen sprouts from your own garden or kitchen
If you’ve ever seen microgreens in the produce section of a grocery store or restaurant, you may have raised your eyebrows at the price: They cost between $25 and $50 per pound, which often means people end up eating them in smaller quantities.10
However, there is a good way to remedy this: grow your own vegetables! You won’t believe how easy it is, not to mention how quick it is, and you’ll be doing your body a huge favor. In fact, whether you grow them in your garden or on your kitchen windowsill, it’s certainly one of the best options you’ll get when it comes to “upgrading” your nutrition.
If grown in soil, you can harvest the sprouts in about a week. One pound of seeds will likely yield over 10 pounds of sprouts. A 10 x 10 tray can yield up to 2 pounds of sunflower sprouts and can be stored in the refrigerator for about a week. Fresh is always best, though. Best of all, unlike a traditional garden, when you grow microgreens, you can harvest the food within a week or two of starting the process.
Red cabbage sprouts: the best nutritional investment
Red cabbage is rich in the amino acid L-glutamine, which helps heal the soft tissue lining the intestines. This is especially valuable for people with disorders such as leaky gut, celiac disease, Crohn’s disease, irritable bowel syndrome, and ulcerative colitis.
Like the green variety, red cabbage can be steamed, sautéed, or fermented, which provides it with beneficial enzymes and bacteria to improve gut health. Red cabbage sprouts work well in salads or smoothies. Cabbage of any color contains healthy amounts of:
|
Fiber |
Thiamine |
Folate |
Magnesium |
Iron |
|
Manganese |
Calcium |
Potassium |
Riboflavin |
Vitamin K |
The vitamins, minerals and compounds found in red cabbage serve to help strengthen the immune system, protect eyesight, protect against Alzheimer’s, prevent ulcers, avoid premature aging, help with weight loss and ensure healthy bone development.
Its phytonutrients and other compounds are too numerous to list them all, but antioxidants like anthocyanins and indoles, the source of the purple color, are extremely valuable for health. One of its most important benefits is its ability to prevent cancer. Organic Facts notes that all of the antioxidants in red cabbage:
“…(H)e extremely important as a preventive measure. Antioxidants are substances that can neutralize free radicals, which are the harmful byproducts of cellular metabolism. These free radicals are responsible for several serious diseases, including cancer and heart disease…
The rich color is proof of how powerful these vegetables are for overall health. The indoles in red cabbage have been linked to reduced breast cancer in women in several studies. Vitamin A has also been linked to reduced chances of lung cancer.11
Germinating for Health: Notes on Microgreens
Microgreens vary in size. Broccoli sprouts, for example, are slightly smaller than sunflower sprouts. Broccoli sprouts also provide an impressive amount of supernutrients and help detoxify environmental pollutants like benzene, while providing a number of valuable enzymes that protect against chemical carcinogens.
Of all sprouted vegetables, watercress may be the most nutrient-dense, beating out both broccoli and sunflower sprouts in nutrient density tests. According to a review published in 1997, sprouts in general:
“They contain approximately 100 times more enzymes than fresh fruits and vegetables… Large amounts of carcinogen-protective enzyme inducers can be supplied to the diet by small amounts of young cruciferous sprouts, which contain as much inducer activity as 10 to 100 times greater amounts of mature vegetables.”12
Reminder about cabbage sprouts
While cabbage sprouts are often touted for their impressive health benefits, it’s crucial to approach them with caution. These nutrient-dense powerhouses can be a double-edged sword for many people, particularly those with gut health issues. The same compounds that make cabbage sprouts so beneficial, such as sulfur-containing glucosinolates, can also be difficult for a sensitive digestive system to process.
Many people find that they cannot comfortably tolerate sprouts until they have taken steps to heal and balance their gut microbiome. This is a topic I explore in depth in my new book, “Your Guide to Cellular Health,” where I discuss strategies for improving gut health and gradually introducing foods like sprouts. Remember that optimal nutrition is not just about eating “superfoods,” but about eating the right foods for your individual body and current health status.
