Estimate your Microgreen consumption per day

Microgreens contain many nutrients and vitamins. They are low in carbohydrates and so eating more microgreens will not add much calories or carb load to your diet. A serving at most gives in 5-6 calories and less than a gram of carbs. Even though they are nutrient rich superfoods, they are easily digested and it’s not like consuming a bottle of vitamins.

It is better to include a variety of microgreens than to consume one thing more. Two common queries arising here are: What is the amount of microgreens to be consumed per day and how many servings ? Many websites suggest that a serving size of microgreens is around 25 grams which is slightly more than 3/4 of an ounce. This can vary depending on the microgreen. Amount of consumption also depends on what other foods you are including in your diet.

According to the United States Department of Agriculture (USDA), an average adult can consume between 5 to 13 servings of vegetables and fruits per day. You can replace some or all of those servings with different kinds of microgreens. As microgreens tend to have complimentary flavors, you can serve them with salads, sandwiches and wraps. They also go well with egg dishes or blend into smoothies or juices.

Generalizing the serving size is difficult as different microgreens contain different nutrients. For example, including 3/4 of an ounce of mildly flavored broccoli or kale microgreens to daily meals is easy whereas the same amount of wasabi mustard microgreens could cause stomach issues. Some microgreens like buckwheat microgreens should be eaten in limited quantities. (As per the researchers, buckwheat microgreens are good to eat when consumed not more than 40-grams per day)

The USDA report says that only one out of ten adults consumes the suggested amount of vegetables and fruits per day. This is a main factor to poor health in many developed countries. If you are having a hard time incorporating the vegetables in your daily diet, microgreens are a good option to add healthy food into a daily consuming pattern.

Microgreens are nutrient-dense than most mature vegetables. They contain a lot of fibers and it is unlikely to overeat because of the volume of the greens. The key is to take different microgreens to get all vitamins and nutrients. If you are lacking in some minerals or vitamins, you can include as many as you want per day. More than the volume of consuming them, focus on the flavor. If your food is tasty, you will end up eating more. But be aware that some vitamins have a maximum daily dose to avoid side effects like diarrhea and nausea. However, you would have to eat more than 20 pounds of greens a day for continuous one week to get such bad effects.

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