We all know that eating vegetables can help you lose weight, but what about microgreens for weight loss?
Microgreens are considered functional foods, and they are reported to be 40 times as nutritious than a fully grown plant. People assumed that veggies contain a lot of fiber, which help us feel full and cause us to eat less, resulting in weight loss. It’s possible that this isn’t the case with microgreens. I’ll explain why.
Obesity is frequently associated with malnutrition. Evidence (seen below) suggests that it could potentially be an indication of malnutrition. In terms of research, a lack of vitamin C, vitamin K, vitamin B, phosphorus, iron, polyphenols, and dietary fiber has been linked to weight gain. Microgreens, such as red cabbage, can also be a good way to get more nutrition while consuming less calories.
Which of the approximately 87 types of microgreens listed here will be the most effective for weight loss? I’m not sure. There is no definite response to this topic because there is a dearth of nutritional research on microgreens.
But…
What effect does malnutrition have on obesity?
As previously stated, many study studies imply that obesity is linked to a person’s nutritional status.
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This is when Microgreens enter the picture. Many Microgreens include a significant amount of beneficial nourishment for weight loss. This indicates that if you eat more microgreens and exercise moderately, you will become healthier and slimmer much faster.
Read Here: Are Microgreens Safe to Eat? (During Pregnancy, Home Grown, Raw)
Microgreens Nutrients that fight obesity
The nutrients that fight obesity are listed below:
Vitamin-C
Ascorbic acid, often known as Vitamin C, is involved in a variety of biological processes in our bodies, including collagen formation, wound healing, tissue repair, and immune system boosting. It is also an effective antioxidant.
Over the course of eight weeks, one study gave 500 mg of Vitamin-C capsules to a group of Vitamin-C deficient subjects. The results showed that participants with enough Vitamin-C oxidise 30% more fat and have a 14% increase in work efficiency.
Most microgreens are high in Vitamin C, and red cabbage microgreens, in particular, have 6 times the amount of Vitamin C as their mature counterpart as per a report.
Dietary Fiber
Microgreens, like vegetables, have high fiber content. Because our bodies aren’t designed to digest and absorb energy from fibers, they simply bypass our digestive system, resulting in fewer food cravings. That means including enough fiber foods in our everyday meals can help us lose weight. Dietary fiber is also important for fat metabolism and the prevention of illnesses like colon cancer and diverticulitis. (Reference: 1, 2)
Vitamin-K
Many microgreens have high vitamin K content. Vitamin K is essential for bone health, blood coagulation, and metabolism.
A recent three-year study found that eating foods high in Vitamin K2 may aid in the reduction of belly fat in a sample of 214 women aged 55 to 65 years. However, the mechanism remained a mystery.
Polyphenols
Polyphenols are a type of chemical found in plants that has a wide range of health advantages.
Obese people require special attention.
A group of polyphenols has been discovered to help reduce fat tissue formation and increase fat breakdown as per a study.
An analysis of five typical microgreens, including red cabbage, mizuna, purple kohlrabi, purple and red mustard, revealed the presence of high polyphenol concentrations.
Thiamine (Vitamin-B1)
Thiamine, often known as vitamin B1, is a B vitamin that plays an important role in the body’s basic activities, including energy production from glucose, nerve signaling, and muscular contraction.
According to a review research, people who are alcoholics or obese frequently have low thiamine levels. Interestingly, an obese rat was fed thiamine in water, which resulted in increased fat oxidation and pyruvate dehydrogenase (PDH) activity in a study. PDH is an enzyme that aids in the energy production by breaking down carbohydrates, fats, and proteins.
In other words, the obese rat had a higher rate of energy metabolism and general health, implying that thiamine could help to prevent obesity.
Vitamin-B6
Over a 6-week period, a study was done on a group of obese women. The researchers discovered that increasing vitamin B6 consumption from a cereal diet boosts the formation of pyridoxal phosphate (PLP), a co-enzyme involved in protein metabolism. While the veggie diet and cereal alone reduce calorie intake over time, the greater protein metabolism rate can also cause calories to burn. As a result, it will help you lose weight by lowering your fat mass and BMI.
Broccoli, chickpeas, sunflower, and Brussels sprouts are microgreens that are high in vitamin B6. Furthermore, cooked microgreens have a significant loss of vitamin B6, therefore eating them fresh is preferable.
Iron
Iron is a microelement that is primarily employed in the creation of red blood cells.
Both iron overload and deficiency are connected to adipose tissue (also known as fat tissue) inflammation and increased expression of a protein called hepcidin, according to a research. These proteins bind to the small intestine, reducing iron absorption. As a result of the iron deficit, your body produces fewer red blood cells (anaemia) and you become weary more easily after just a few walks.
Phosphorus
The relationship between phosphorus and obesity was the subject of a relatively recent study done by a group of researchers from the American University of Beirut in 2015.
For 12 weeks, a clinical trial was conducted to administer phosphorous supplement to a group of obese persons aged 18-45 years. Although the actual biological mechanism is unknown, a considerable reduction in body weight and waist circumference has been reported.
High levels of folate should be avoided (Vitamin-B9)
The other type of folate, folic acid, is responsible for DNA and red blood cell formation. While adequate folate is beneficial to the body, too much folate can be harmful. It was discovered in a study involving mice that an excessive consumption of folate (combined with a high-fat diet) induces fat accumulation.
Apart from legumes and beets, the following greens are high in folic acid and should be used in moderation:
- Lentils
- Kale
- Broccoli
- Asparagus
- Spinach
- Brussel sprouts
So, which Microgreens are the most effective for Weight loss?
With all of this in mind, a group of University of Maryland researchers conducted a nutritional analysis on 25 different types of common microgreens.
The findings imply that microgreens have a higher concentration of carotenoids and vitamins than their mature counterparts, up to 40 times higher. The greatest scores were given to garnet amaranth, red cabbage, cilantro, and green daikon radish.
This indicates that these four microgreens can be beneficial not just to your health but also to your weight loss efforts.
In Conclusion
To summarize, the nutritional benefit of microgreens is undeniable. Microgreens have been linked to improved overall health in the majority of cases. Many scientific studies have also revealed the importance of malnutrition in weight reduction.
