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Similar in flavour to very mild horseradish, broccoli sprouts are bursting with nutritional compounds, including vitamins C and A, as well as calcium and iron. They also contain glucoraphanin, which the body then converts into sulforaphane, which acts as a strong anti-inflammatory and can help boost the immune system.
Broccoli microgreens are nutrient-dense young seedlings of the broccoli plant and are known for their high concentration of vitamins, minerals, antioxidants, and other beneficial compounds. Here’s a detailed profile of the vitamins, minerals, and calories found in a 15-gram serving of broccoli microgreens, along with general daily values based on a 2,000-calorie diet.
Nutritional Profile (Approximate per 15g)
- Calories: 5-10 kcal
- Carbohydrates: 1-2 g
- Sugars: 0.5 g
- Fiber: 0.5 g
- Protein: 1-2 g
- Fat: 0.1 g
Vitamins
- Vitamin K: 30-50% Daily Value (DV)
- Vitamin C: 15-25% DV
- Vitamin A (as beta-carotene): 10-15% DV
- Folate: 10-15% DV
- Vitamin E: 2-5% DV
Minerals
- Calcium: 2-3% DV
- Iron: 5-10% DV
- Magnesium: 3-5% DV
- Potassium: 3-5% DV
- Phosphorus: 2-4% DV
- Zinc: 2-3% DV
General Daily Values Based on a 2,000 Calorie Diet
- Vitamin K: 120 mcg
- Vitamin C: 90 mg
- Vitamin A: 900 mcg RAE (Retinol Activity Equivalent)
- Folate: 400 mcg DFE
- Vitamin E: 15 mg
- Calcium: 1,000 mg
- Iron: 18 mg
- Magnesium: 420 mg
- Potassium: 2,500 mg
- Phosphorus: 700 mg
- Zinc: 11 mg
Health Benefits
- High in Antioxidants: Broccoli microgreens contain antioxidant compounds like sulforaphane, which may support overall health and reduce inflammation.
- Supports Immune System: The high vitamin C content aids in bolstering the immune response.
- Aids in Digestive Health: The fiber content supports gastrointestinal health and regularity.
- Bone Health: Vitamin K plays a crucial role in bone metabolism and health.
- Potential Cancer-Fighting Properties: Some studies suggest that compounds found in broccoli microgreens may have protective effects against certain cancers.
Including broccoli microgreens in your diet is an excellent way to boost your intake of vital nutrients while adding flavor and texture to meals. They can easily be incorporated into salads, sandwiches, smoothies, and various dishes. As with any dietary change, consider consulting a healthcare professional for personalized nutritional advice.
Broccoli sprouts make a great addition to smoothies, salads, and sandwiches, and while they’re more nutritious in their raw state, they are absolutely delicious when fried up.
Broccoli sprouts should be stored in the refrigerator and used within 5-7 days.