Category: Microgreen-Newsletter

Autophagy, yes that subject we talk about everyday. Wait, what? So what are we talking about? Let’s look at what it
is, why we want it and how can we make it happen. Autophagy is a “process by which a cell breaks down and
destroys old, damaged, or abnormal proteins and other substances in its cytoplasm (the fluid inside a cell). The
breakdown products are then recycled for important cell functions, especially during periods of stress or starvation.”
Basically its recycling of old cells, in with the new and out with the old. Why is it necessary or even healthy to do on a
regular basis?

The benefits of autophagy are as simple as why we take out the trash. We don’t want old cells or debris hanging
around because they take up space, prevent us from making healthy cells and obstruct normal functions. This is
especially important when we are talking about brain cells (think dementia and Alzheimer’s) and heart cells (think
heart disease and atherosclerosis). As important, autophagy can stimulate the immune system which could be a benefit in fighting covid, infections or more importantly resolving symptoms of long covid. Sounds great but how do we get there? Hard exercise training does induce autophagy which is great for individuals who can do this. Intermittent fasting, especially 16-24 hours, is an excellent way to stimulate autophagy. An in depth subject for another time. So what does this have to do with microgreens? Well, sulforaphane is a phytochemical found in cruciferous vegetables such as broccoli, cabbage, cauliflower and kale. It has potent antioxidant and anti-inflammatory actions, similar to curcumin. Studies have shown that sulforaphane increases autophagy within brain cells.

Lucky for you Farm Doc Microgreens grows all these varieties and microgreenshave been shown to have higher amounts of this phytonutrient than the mature component. Looking to super-charge your body in 2023 including cleaning out the “garbage”? Farm Doc Microgreens is here to help!

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Farm Doc Microgreens are locally grown in Strum, WI. The micros are grown in a controlled environment with non-GMO, organic seeds using clean soil, adequate hydration and ventilation. They are hand harvested using sterile procedures, packed and delivered fresh to the farmers market, your favorite restaurant or store or directly to your home.

Microgreens, how can a little plant have so much flavor and nutrition? Microgreens have been in the market place since at the 90’s when a San Francisco chef began growing them for his restaurant. We know what amazing
concentrated flavor they have in each bite. They are also very versatile for use with wraps, burgers, eggs, tacos,
salads and even Bloody Mary’s. The following is a list of the nutritional benefits:

• More anti-oxidants (protect against free radicals) than mature plants
• Rich in nitric oxide needed for vasodilation to keep a normal blood pressure
• Contain many nutrients in concentrated forms like Vitamin C, potassium, Vitamin A and B vitamins
• Microgreens have probiotics necessary for gut health
• As with all plants, microgreens contain fiber needed for healthy digestion and elimination
• Contain plant pigments like carotenoids which help with eye health, cardiovascular health and cancer prevention
• Some microgreens such as broccoli contain high levels of sulforaphane know for its cancer preventing properties

Although these plants are tiny, they pack a punch with nutrients and flavor.

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Farm Doc Microgreens are locally grown in Strum, WI. The micros are grown in a controlled environment with non-GMO, organic seeds using clean soil, adequate hydration and ventilation. They are hand harvested using sterile procedures, packed and delivered fresh to the farmers market, your favorite restaurant or store or directly to your home.

Nitric oxide? Has Dr. Dan been spending too much time in the greenhouse? Nitric oxide should not be confused with
nitrous oxide which is a colorless gas used for pain and sedation mostly in the dental office. Nitric oxide (NO) is
recognized as one of the most important molecules in the body. Its primary function in the body is working with the
vasculature or circulatory system. We do manufacture NO in our oral cavity and get NO from foods such as beets or
spinach. Arugula especially microgreens have 4x more NO than beets and you can get them in our Basic and Spicy
Mixes! NO may be one of the most important molecules in our body for managing blood pressure. The benefits of NO
are important for the body so make sure you get some daily. Here are the facts:

• NO production decreases in the body starting at age 30
• NO is vitally important according to numerous studies on lowering blood pressure
• NO is the body’s most power vasodilator in the body
• Foods like beets, spinach and arugula are rich in NO
• Low NO is related to hypertension and sexual dysfunction (ED)
• NO is required in RBC’s to carry O2 from lungs to tissue
• Flouride toothpaste, mouth wash and antacids greatly reduces your ability to produce NO
• NO also has the ability to decrease or prevent plaquing of arteries leading to atherosclerosis
• NO helps to make mitochondria, our powerhouse for all cells
• The saying “a man is as old as his arteries” is true especially if you have low NO

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Farm Doc Microgreens are locally grown in Strum, WI. The micros are grown in a controlled environment with non-GMO, organic seeds using clean soil, adequate hydration and ventilation. They are hand harvested using sterile procedures, packed and delivered fresh to the farmers market, your favorite restaurant or store or directly to your home.

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A lot has changed in our world since our last newsletter in January. Rest assured, Farm Doc Microgreens continues to produce fresh grown, highly nutritious microgreens. And speaking of nutrition, we are all now trying to fill our diet with foods to help boost our immune system. Fortunately, microgreens is one way to achieve those goals. The microgreens we grow contain up to 40% more nutrients per weight than the mature vegetable with the same taste. Radish, red cabbage and pea shoots have very high amounts of bio-available vitamin C. This is an important vitamin to include for a healthy immune system Another contender which we have talked about before is sulforphane. Along with its anti-cancer and weight management benefits, it also is excellent for a strong immune system. Clinical studies have shown that natural sulforaphane can activate the Nrf2 Pathway in our bodies to produce the most powerful antioxidants that boost our immune systems to fight off viruses. . Nrf2 is activated when the body needs it. Cellular signals essentially turn on a switch when the body needs to produce antioxidants to fight damage. Unfortunately, not everyone’s Nrf2 pathway operates with the same level of efficiency. Sometimes, a nutritional boost is needed to trigger activation, leading to faster response times against free radicals and celldamage. At this point, you may be wondering why you can’t simply consume more antioxidant-rich foods to reduce cellular damage. Despite many phytochemical sources being known (such as turmeric, milk thistle, and cruciferous vegetables), the best antioxidants are produced by the body itself. By triggering the Nrf2 pathway, the body will start to produce more of its own powerful antioxidants, making it better able to fight the precursors of disease and illness.

This pathway is currently one of the most heavily researched systems in the body. Scientists believe that being able to activate Nrf2 on-demand will open viable pathways to solve many of today’s medical problems caused by cellular stress. Put simply, the Nrf2 pathway could be the most important disease-fighting mechanism in the human body to boost your immune system! There is no better source for sulforaphane than microgreens. Clinical studies by John’s Hopkins Medical has shown that broccoli microgreens contain up to 100x more sulforaphane than any adult cruciferous vegetable. Our Basic Microgreen Mix and Spicy Microgreen Mix contain broccoli as well as other cruciferous vegetables such as Kale, Kohlrabi, Red Cabbage and Arugula. We also sell broccoli sprouts by themselves. Microgreens give a lot of options for not only flavor but for making a powerful immune defense system to fight bacteria and viruses.

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Farm Doc Microgreens are locally grown in Strum, WI. The micros are grown in a controlled environment with non-GMO, organic seeds using clean soil, adequate hydration and ventilation. They are hand harvested using sterile procedures, packed and delivered fresh to the farmers market, your favorite restaurant or store or directly to your home.

Daniel Czelatdko DC, CCSP, DACBN – “Nutritional Perspectives: Journal of the Council on Nutrition of the American Chiropractic Association”

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Microgreens have been used for many decades as a culinary treat or improve the presentation of gastronomic delights. Recent studies have demonstrated microgreens possess a highly nutritious profile in the category of a super food. This paper intends to introduce microgreens and their nutritional benefits to the diet.

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Microgreens are a new look at plant-based food that has benefits for both nutrition and culinary enthusiasts. Sometimes referred to as “vegetable confetti”, these young tender sprouts pack a slew of nutrients along with an array of colors and flavors. These seed plants are grown to a young age, typically after the cotyledon or first true leaf is formed. They are then harvested, stem and leaves together and eaten as the complete plant. Young plants such as these are categorized by age and size. Sprouts are germinated seeds without leaves. These are often grown in water and can carry a high bacterial contamination. Microgreens will have a true leaf and typically are approximately two inches in length. Baby greens are slightly older and range in length from 2-4 inches. Microgreens were first introduced to the market in San Francisco in the 1980’s. Since these plants are delicate and tender, they are often grown indoors in a greenhouse or grow room. Artificial lighting allows these to be grown year-round.

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CROPS USED FOR MICROGREENS

Although any plant could be harvested at a young age, there are some plants that are best suited for microgreen production and harvest. Crops selected for microgreen use often are done so due to their unique flavor, array of colors or the texture they exhibit. Marketing is often based on these characteristics. The ease of germination also plays a role on what seeds are grown. Common crops include radish, sunflower, sugar pea, mustard, broccoli and buckwheat. More exotic crops like amaranth, cilantro, marigold and popcorn provide color and unique flavor profiles. Use of non-GMO organic seeds is ideal since they may provide the best nutritional profile from a young plant. The crops can be grown in a variety of mediums including soil, coconut coir or fiber-like mats made of wood fibers. The durability of microgreens like buckwheat depends on temperature and oxygen availability. Storage at 5 degrees C with high oxygen low CO levels provided the best conditions for long term storage.

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NUTRITIONAL BENEFITS

Using foods as a form of nutritional therapy is not a new concept. These so-called ‘functional foods’ represent a class that carries high content of nutritional bioactive components. Microgreens certainly fit in this category with their concentrated nutritional properties. Although microgreens have been on the scene for over 30 years, large scale peer reviewed research had not previously been performed. A
study done at the University of Maryland by the U.S. Department of Agriculture shed light on the nutritional impact microgreens have as a functional super food. Comparisons were made utilizing mature leaves and cotyledon stage leaves for nutrient content. Of the available nutrient values, phylloquinone (Vitamin K), carotenoids (lutein and zeanthin), ascorbic acid and tocopherols were assayed. Microgreens were found to contain higher amounts of nutrients than their mature counterparts. Some were exceptionally more such as red cabbage containing 40 times more vitamin E when compared in weight to the mature vegetable. Brassica microgreens such as red cabbage, purple kohlrabi, red and purple mustard and mizuna are a good source of food polyphenols. Polyphenols are micronutrients accessed through plant-based foods. Their health benefits can help improve conditions like diabetes, neurodegenerative diseases, cardiovascular disease and perhaps help in digestion and weight management.

Antioxidants have also been shown to be concentrated in high contents in microgreens like buckwheat. Buckwheat microgreens also contain a comparable amount of protein to oats and are gluten-free. Of all the 25 microgreens tested, red cabbage, cilantro, amaranth and green daikon radish had the highest concentrations of vitamin C, carotenoids, vitamin K and vitamin E. Generally speaking, microgreens had five times more vitamins and carotenoids than its mature plant counterparts. The process of how microgreens are grown have not been fully studied and may allow for improvements on their nutritional content. The process of how the seed is sterilized and soaked prior to germination, the length of germination and time until harvest may improve their nutrition content. Fertilization of the growing media, light sources and postharvest practices like washing and storage may also play a role.

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CONCLUSION

Microgreens represent a viable option for obtaining bioactive nutrients in a daily diet. The plants represented are not new but the way they are grown and harvested have only been introduced in the past 30 years. The small space necessary and minimal equipment offer a way individuals could potentially grow at home. This ultimately would provide the freshest food possible and give a self-sustainable food. Food of this type is available in the market place and accessing the freshest source is ideal for the highest nutrient load. Although further research is needed, initial large scale studies show that these little plants provide high amounts of vital nutrients. Compared to their mature plants, they have significantly higher amounts of vitamins and carotenoids. Plant protein and polyphenols are present in high concentrations in some varieties. Future studies could further increase the nutrient load by manipulating soil, fertilization, light sources, harvesting and storage without affecting the purity of the plant. Concentrated nutrients and flavor make microgreens a very unique food.

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Broccoli, some love it some hate it. As a microgreen, the flavor is more subtle and can be used in many different ways. As with most microgreens, broccoli has more nutrients per weight than its mature plant. And broccoli comes with some additional benefits to help keep our body healthy. Sulforfane, the compound that gives broccoli its bitter taste, is a cancer fighting compound. This phytochemical found in broccoli microgreens affects cancer by detoxing chemical compounds we are exposed to daily. These chemicals like pesticides, herbicides and other pollutants don’t have a chance to cause detrimental effects if removed quickly. Studies have shown broccoli microgreens have up to 100x more sulforfane than mature broccoli.

Sulforfane also has an anti-oxidant affect on the body. One study linked the consumption of sulforaphane, again, found in high concentrations in broccoli sprouts, to reduced oxidative stress in the upper airways of humans. This could have some very positive effects for people who suffer from asthma, or those who are pushing their bodies during exercise on a regular basis. Increased exercise intensity and duration increases oxidative stress, and any aerobic exercise requires optimum oxygen exchange in the lungs. So anything we can eat or do to reduce oxidative stress and enable better oxygen consumption and delivery to working muscles is definitely worth noting. Broccoli microgreens also contains vitamins A and C and calcium. Farm Doc offers broccoli microgeens in the basic and spicy salad mix.

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Farm Doc Microgreens are locally grown in Strum, WI. The micros are grown in a controlled environment with non-GMO, organic seeds using clean soil, adequate hydration and ventilation. They are hand harvested using sterile procedures, packed and delivered fresh to the farmers market, your favorite restaurant or store or directly to your home.

Happy New Year everyone. I hope 2020 is a great year for all and we can achieve our goals and aspirations to the fullest degree. As I reflect on the past year, I want to give thanks to all those who have helped Farm Doc Microgreens to grow in the Chippewa Valley. Thanks to you we have been able to bring fresh microgreens to many places including the farmers markets, restaurants, retail stores and our home delivery. Your support also allowed me to compete and win the 2019 Eau Claire Area Economic Development Corporation Idea Challenge. My deepest gratitude to you and I will continue to strive to bring you fresh microgreens throughout the year. As you may have read, plant based diets are proving to be a healthy way to lose and/or maintain a healthy weight. The benefits are many and this does not mean you only eat vegetables. The Mediterranean diet has been shown in both large population studies and randomized clinical trials to reduce risk of heart disease, metabolic syndrome, diabetes, certain cancers (specifically colon, breast, and prostate cancer), depression, and in older adults, a decreased risk of frailty, along with better mental and physical function. Many of the microgreens we grow supply you with concentrated amounts of vitamins, minerals and protein. Broccoli has anti-cancer phytonutrients and has been shown to help with weight loss. Buckwheat is being studied as a strong antiinflammatory food. These are just a few of the benefits from adding microgreens to your daily diet. Have a Happy and Healthy New Year and see you at the markets.

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Farm Doc Microgreens are locally grown in Strum, WI. The micros are grown in a controlled environment with non-GMO, organic seeds using clean soil, adequate hydration and ventilation. They are hand harvested using sterile procedures, packed and delivered fresh to the farmers market, your favorite restaurant or store or directly to your home.

Buckwheat microgreens can be a great addition to your diet. Buckwheat isn’t a wheat at all, in fact it derives from the rhubarb and sorrel family. The seeds interestingly are shaped like little pyramids. Their flavor is mild and somewhat of a tangy variety. They work great in smoothies, mixed with salads or used on top of sandwiches and wraps. So besides the taste and gluten-free benefits, why is buckwheat a good microgreen? Studies have been conducted indicating buckwheat has anti-inflammatory properties. One study found that along with anti-inflammatory benefits, it also was liver protective.

Buckwheat also has high levels of rutin. Rutin is a bioflavinoid and power anti-oxidant. Rutin helps build collagen and has been shown to prevent atherosclerosis by keeping artery walls flexible. Rutin along with lecithin (also in buckwheat), helps with lowering LDL cholesterol. Buckwheat also is one of the few plants that contain all essential amino acids making it a complete protein. This is a great addition to those eating a vegan diet. It also represents a good food to utilize for dieting especially those on low carb or keto diets. So give buckwheat microgreens a try, the nutrition benefits and flavor make it a powerful super food!

Microgreen Research Paper
My recent research paper on microgreens was accepted for publication in the American Journal of Clinical Nutrition. A copy will be made available to everyone once it publishes this Spring.

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Farm Doc Microgreens are locally grown in Strum, WI. The micros are grown in a controlled environment with non-GMO, organic seeds using clean soil, adequate hydration and ventilation. They are hand harvested using sterile procedures, packed and delivered fresh to the farmers market, your favorite restaurant or store or directly to your home.