How Microgreens Can Help in Anemia: All you Need to Know

Afaf
5 min readDec 6, 2023

Unfortunately, we are not Popeye, the sailor man with handy-can energy in his pocket, but we have something relevant. ‘’The Great Microgreens.”

Microgreens are just the plants we love to eat, but in their infancy. These tiny greens are larger than sprouts but smaller than baby salad greens. They come in various colors and textures and can boost your immunity and overall health.

This article is about how these little greens can cure anemia. But before discussing the studies, we need to know what these microgreens are and their significance.

What are Microgreens?

Microgreens are immature vegetable greens harvested after cotyledonary leaves are developed. They are typically harvested without roots, usually between 7 and 21 days old. You can recognize them by their small leaves, which are 1 to 3 inches tall and have started to grow.

Microgreens have been produced in Southern California since the 1990s and have gained popularity over the past decade. And why shouldn’t they?

  • High in nutrients: Microgreens are packed with vitamins, minerals, and antioxidants, becoming your mini energy-can.
  • Flavorful: They come in a variety of flavors and can add a burst of taste to any dish.
  • Versatile: Microgreens can be used differently, from adding a garnish to salads and sandwiches to being used as a base for dips and sauces.
  • Easy to grow: They can be grown indoors or outdoors year-round, making them a great option for home gardeners.

One important thing is that microgreens seem safer to eat than sprouts. Because they are harvested without roots and seed coats, reducing the chances of contamination.

As you know now, microgreens are more than a pretty garnish as they can do wonders for your immune system, preventing several diseases. They also play a vital role in the fight against Anemia and boost your immunity.

How Microgreens Help in Anemia

Anemia is the most common immunodeficiency, affecting two billion people globally. It is particularly prevalent in vulnerable groups like young children and women of reproductive age.

It is a health condition marked by a shortage of red blood cells or hemoglobin, resulting in fatigue and weakness.

Anemia occurs when the body lacks enough healthy red blood cells or hemoglobin to transport oxygen to tissues. One common cause of anemia is iron deficiency. However, deficiencies in other nutrients like vitamin B12 and folate can also contribute.

As nutrient-dense, microgreens help manage anemia by supplying vital nutrients like iron, folate, and vitamin C. Including microgreens in a well-rounded diet can be a valuable step in addressing anemia.

Which Microgreens Help with Anemia?

Whether it’s Kale or Radish, microgreens all fill with nutrients, but for treating anemia, you must know what microgreens you should prioritize in your diet.

Science has simplified the process of choosing the right microgreen for treating anemia. Let’s explore which microgreens these studies recommend for you.

Iron Content: Some microgreens, such as amaranth, beet greens, and spinach, contain noteworthy amounts of iron. Iron is a crucial part of hemoglobin. The protein in red blood cells that transports the oxygen. Including iron-rich microgreens in your diet can contribute to overall iron intake.

A study found that adding zinc and iron to the water during the growth of Brassicaceae microgreens significantly increased their nutrient levels, offering a promising solution for iron and zinc deficiency in at-risk regions.

Vitamin C Enhancement: Studies have proved that Microgreens like broccoli and kale are not only sources of iron but also contain vitamin C. Vitamin C boosts the absorption of non-heme iron (the type of iron found in plant-based foods) from the digestive tract. Combining iron-rich microgreens with vitamin C-rich options can improve iron absorption.

Folate Content: Folate, a B vitamin found in microgreens like sunflower and pea shoots, plays a role in red blood cell formation. Adequate folate intake is essential for preventing certain types of anemia, such as megaloblastic anemia.

Copper and Vitamin A: According to the Journal of Food Composition and Analysis, a study examined ten types of microgreens, revealing that radish microgreens rank highest in nutrition. They are 2–3.5 times more nutrient-dense than mature spinach leaves, containing essential nutrients like Vitamin A that support hemoglobin production. Additionally, microgreens like radish and sunflower contain copper, playing a role in iron metabolism.

Protects from oxidative stress: The benefits are still ongoing. One more study examined ten different microgreens like roselle and fennel, which have powerful antioxidants and are even better than mature spinach. That helps protect cells from damage caused by oxidative stress. This protection is valuable in preventing complications associated with anemia.

A diet containing microgreens will help you fight anemia and keep you healthy.

It has been proven that many microgreens, including spinach and those in the Brassicaceae family, have been proven to help deal with anemia. But then comes Fenugreek, which is considered to be rich in anemia-curing properties. Let’s give read how.

How Fenugreek Greens Combat Anemia

Fenugreek microgreens are a rich source of iron, containing approximately 25.7 mg of iron per 100 grams of fresh weight. This is significantly higher than the iron content of mature fenugreek leaves, which contain about 7.5 mg of iron per 100 grams of fresh weight.

Several studies have investigated the potential of fenugreek microgreens to improve iron status and alleviate anemia.

  • A 2019 “Drug Delivery Science & Therapeutics” study found that consuming fenugreek microgreens significantly increased iron absorption and hemoglobin levels in iron-deficient rats.
  • Another study, published in the European Journal of Translational and Clinical Medicine” in 2022, examined whether fenugreek seeds could impact hemoglobin and packed cell volume (PCV) in females aged 20–30 prone to anemia. After 48 days of fenugreek supplementation, results showed a decrease in hemoglobin and PCV.

Fenugreek microgreens contain several compounds that may contribute to their iron-boosting properties. These include:

  • Iron chelators: These compounds bind to iron molecules and help them to be absorbed by the body.
  • Vitamin C: Vitamin C enhances iron absorption by converting ferric iron (Fe3+) into ferrous iron (Fe2+), which is more easily absorbed by the body.
  • Phytochemicals: Fenugreek microgreens contain various phytochemicals, such as flavonoids and saponins, which enhance iron absorption.

Fenugreek microgreens can be a valuable addition to the diet for people at risk of iron deficiency anemia. They can be consumed raw and added to salads, smoothies, or juices. A recommended daily intake of fenugreek microgreens is 10–20 grams.

Wrap-up:

Maintaining a healthy diet can be challenging when life gets busy. However, some microgreens are an easy and tasty way to eat healthy. They are the pure package of Nutrition and taste. But most importantly, it can help you cure Anemia and boost your immunity.

Iron-rich microgreens, including amaranth, beet greens, and spinach, support hemoglobin production. The combination of vitamin C-rich microgreens, like broccoli and kale, enhances the absorption of non-heme iron. Folate-rich choices such as sunflower and pea shoots contribute significantly to the formation of red blood cells.

However, fenugreek microgreens emerge as a standout in the fight against anemia, boasting significantly higher iron content than mature fenugreek leaves.

Start having it in your meals because when you eat well, you feel good.

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Afaf

A person who loves art, lights and little joys in life that make people smile. A writer who enjoys underlying her ideas and is fascinated about the universe.