Prime Health & Performance

WHAT ARE MICROGREENS?
Microgreens are plants harvested in the early phases of development (7-14 days) and are described as young or immature seedlings. Originally used on the plates of fine restaurants as a decorative item, there is much more than meets the eye with these edible greens. These plants are rich in fibre, protein, essential vitamins, minerals and bioactive compounds the body requires for optimal function. Research also highlights how their nutrients can be an important piece of the puzzle for disease prevention. Derived from vegetables, grains and herbs, microgreens offer a greater nutritional density to that of their mature counterparts. Highlighting the beneficial role microgreens have towards health, recovery, and consequential performance.

In addition to chefs, Cofton Greens provides athletes and health-conscious people in South Birmingham and North Worcestershire with some of the freshest, healthiest, natural greens in the UK. 

The below Micro Salad Mixes make it simple to incorporate our microgreens in to your daily meals and smoothies:-

MICRO SALAD SWEET MIX
SUNFLOWER SHOOTS, PEA SHOOTS, MICRO RED CABBAGE & MICRO BROCCOLI

MICRO SALAD SPICY MIX
SUNFLOWER SHOOTS, MICRO PURPLE RADISH & MICRO ROCKET

MICRO SALAD SPECIAL MIX
SUNFLOWER SHOOTS, PEA SHOOTS, MICRO RED CABBAGE, MICRO BROCCOLI, MICRO PURPLE RADISH, MICRO ROCKET, MICRO RED BASIL, MICRO LEEK, MICRO CORIANDER & NASTURTIUM

“By adding nutrient dense Cofton Greens to a healthy lifestyle plan, you are one step closer to your recommended daily intake of protein, fibre, vitamins, minerals, polyphenols, carotenoids and flavonoids. Over the long term this can be a game changer for your immune and gut health, training and athletic performance!”

Matt & Connor – Owners, Prime Health & Performance

www.primehealthandperformance.co.uk

See below nutritional information for the microgreens that make up our Micro Salad Mixes…
*all nutritional information shown below has been researched by Prime Health & Performance

TENDRIL PEA SHOOTS
Background
Pea shoots are rich in flavonoids, microelements and vitamins that contain properties important for cellular health, removal of harmful reactive oxygen species, and normal bodily function. Pea shoots provide a sweet taste and have a light crunch, making them a healthy and flavourful option full of nutritious benefits.

Nutritional Profile
Pea shoots contain an abundance of phytonutrients, minerals and vitamins, and are
particularly high in flavonoids and carotenoids, vitamins A, C, E, and a great source of potassium and phosphorus. Pea shoots are rich in fibre and protein while offering greater amounts (per portion) than other common adult green-leafy vegetables.

Health & Performance Benefits
The variety of different vitamins, minerals and phytonutrients that pea shoots offer, provides the potential for several health and performance benefits. Consumption of pea shoots will contribute to a greater intake of antioxidant compounds (Quercetin, Kaempferol, Vitamin C) and carotenoid compounds (Beta-carotene, lutein), which are associated with a lower risk of chronic & eye diseases.

Summary

• High in Vitamin A, C & E (Essential for immune, skin and eye health & collagen production).
• Contains potassium and phosphorus (Key for cellular, bone & kidney health).
• Association between flavonoid and carotenoid consumption with reduced risk of chronic diseases.
• Rich in plant fibres and protein.

SUNFLOWER SHOOTS
Background
Sunflower shoots provide the body with a boost of fibre, micronutrients, phenolic acids, flavonoids and vitamins. The shoots also come with greater levels of these key nutrients than sunflower seeds, due to their growth over 10 to 14 days into a shoot.

Mineral Profile
Through germination, sunflower shoots generate double the phenolic acid content from 1.06mg/g to 3.6mg/g (per gram of produce) within their structure. Similar increases can be seen in flavonoid content from 25mg/g to 45mg/g. As the sunflower shoot continues its growth to a microgreen, additional plant fibres accumulate which are extremely beneficial for gut health.

Health & Performance Benefits
Sunflower shoots deliver key nutrients to provide an antioxidant, anti-inflammatory, and antimicrobial effect on the body. Phenolic acids and flavonoids act as antioxidants in the body, helping to reduce oxidative stress. By reducing high levels of oxidative stress, an individual may have a lower risk of developing certain types of cancers, arthritis, and auto-immune diseases. A greater antioxidant effect will also provide an immune system boost. Improvements to the immune system function will help to reduce the severity and frequency of upper respiratory infections such as the common cold or flu. Reducing the impact of these infections on the body means fewer days off sick from training. Fewer days off sick means more days to improve and push in training, therefore providing a secondary benefit to athletic performance.

Summary

• Germination from a seed to a shoot offers an improvement to an already valuable nutrition product.
• Greater magnesium, zinc and phenolic acid content than sunflower seeds.
• Link between increased phenolic acid and flavonoid content and a lower risk of chronic diseases.
• Nutrients that benefit the immune system will consequently help improve long-term athletic performance.

MICRO RED CABBAGE
Background
This microgreen boasts a very strong vitamin and carotenoid profile, both of which provide the plant with its antioxidant and anti-inflammatory properties. Alongside these benefits, red cabbage has been considered high in potassium and calcium.

Mineral Profile
Red Cabbage has elevated levels of vitamins K1, C and E. The levels of vitamin C were reported at 147mg per 100g of the microgreen, this is 6 times greater than the mature adult version of red cabbage at 24.4mg per 100g. Adding this microgreen into a plan will help an individual to reach their Recommended Daily Allowance (RDA) of Vitamin C which is 90mg for men and 75mg for women. The carotenoid profile of red cabbage microgreens was found to be significantly higher than in the adult plants. There was 260x more beta-carotene and 28x more lutein in the microgreen version of the plant than in the adult version.

Health & Performance benefits
Carotenoids are pigments in plants that help give them a vibrant red, orange or yellow colour. Consumption of these nutrients helps to reduce oxidative stress in the body. Short-term doses of 500 - 1000mg of Vitamin C can be beneficial to athletes during illness phases to support immune health, without any side effects. By boosting the immune system’s strength and capacity, common infections such as the cold and flu can be fought off more effectively. Individuals are then able to spend less time off ill and won't feel as rubbish at the peak of their illness. As a consequence, this can lead to more effective training sessions in the year and a secondary improvement in athletic performance.

Summary

• Rich in vitamins K1, C and E with Vitamin C acting as an antioxidant.
• Vitamin C concentrations were 6 times higher than the adult red cabbage.
• Significantly higher carotenoid concentrations in the microgreens compared to the mature red cabbage.

MICRO PURPLE RADISH
Background
This microgreen stands out particularly due to its distinctive colour within the mixes, it also delivers a nutrient-rich punch through the form of additional amino acids, phenolic acids, flavonoids, Vitamin C and carotenoids.

Mineral Profile
Total amino acid content has been reported as a standout characteristic for purple radish. L-glutamine is one particular amino acid with a higher concentration in this microgreen. Partner this with the high vitamin C, carotenoids, and polyphenols and the microgreen can be used as an effective functional food for attaining the RDA’s of multiple nutrients.

Health & performance benefits
L-glutamine offers health benefits through growing and maintaining healthy intestinal cell structures. As over 50% of the body’s active immune cells sit in the intestines, a healthy intestinal space improves immune system functions. Developing a stronger response to any pathogens that enter the body, will result in the body fighting off illnesses quickly and more effectively. Phenolic acids and flavonoids work as antioxidants in the body, reducing the oxidative stress that accumulates from lifestyle, the environment, illness/infection and psychological stress. A lower level of oxidative stress over the long term reduces the risk of developing chronic diseases for certain cancers, arthritis and auto-immune diseases.

Summary

• Good antioxidant activity due to the high levels of flavonoids and phenolic acids.
• High proportions of L-glutamine benefit immune system strength and ability to fight off illness.

MICRO ROCKET
Background
Micro rocket is distinct in both its strong peppery taste and the nutrients it can provide. The microgreen, also known as arugula, carries a strong antioxidant and anti-inflammatory capacity through its glucosinolates, polyphenols and minerals such as copper and selenium.

Mineral Profile
An enhanced antioxidant effect originates from the high levels of glucosinolates in the microgreen which also gives micro rocket that bitter flavour. What also enhances the plants antioxidant capacity is the high levels of polyphenols rutin and quercetin. Both of these are found at a greater density in the microgreen compared to the mature plant. The minerals copper and selenium are also at a higher level per gram compared to their mature counterpart.

Health & performance benefits
The health benefits of glucosinolates originate from their antioxidant capacity. By reducing the amount of Reactive Oxygen Species (ROS) in the body, oxidative stress levels will be lower over the long term. Having lower levels of chronic oxidative stress has been shown to reduce the risk of cancers and other lifestyle diseases. When combining this regular antioxidant consumption through micro rocket with regular exercise, there are potential improvements to longevity and lifespan.

Summary

• Micro rocket contains high levels of glucosinolates, enhancing that peppery/bitter flavour.
• Glucosinolates increase the antioxidant and anti-inflammatory capacity of the microgreen.
• Arugula is also rich in copper and selenium minerals (Important for blood pressure immune health).

MICRO BROCCOLI
Background
One of the most popularly consumed vegetables, broccoli microgreens have been identified as more nutrient-dense than their mature adult counterpart. Rich in protein, fibre, flavonoids and specifically glucosinolates. Glucosinolates give dark green leafy vegetables the distinct flavours they are known for.

Mineral Profile
Broccoli has the highest glucosinolate content (162.19μmol/g) when compared to other green leafy microgreens such as cauliflower, cabbage, radish, and kale. With glucoraphanin being the main glucosinolate found in broccoli. Plant minerals were found in greater concentrations in the microgreen, with both selenium and copper (13.7x higher) notably greater than mature broccoli. The microgreen shows high concentrations of nitrates (100-250mg/100g), a compound well known for its benefits in cardiovascular health.

Health & performance benefits
Glucosinolates provide an anti-inflammatory, antioxidant and chemo-preventive effect for the body when ingested. These nutrients have been linked with helping the prevention of certain cancers including prostate, breast, liver and colon cancer. Both nitrates and glucosinolates have been noted for their improvements in blood pressure regulation. Nitrates specifically have been identified as helping to reduce both systolic and diastolic blood pressure. Mainly through their ability to widen and relax the bodys artery and vein structures. This further enhances blood circulation during exercise, helping to deliver more oxygen to the working muscles. Regular consumption of these nutrients from a microgreen mix will help an individual meet daily intake requirements and reduce their risk of disease development over the long term. Accompany this with an active lifestyle and individuals will put themselves in the best position to maintain good long-term health.

Summary

• High levels of glucosinolates, when compared to other green leafy vegetables.
• Rich in nitrates, beneficial for regulating blood pressure.
• Nitrate consumption also helps to regulate blood circulation for exercise.
• Diets high in glucosinolates provide antioxidant, anti-inflammatory and chemo-preventive effects.