Health Benefits - 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.

“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

In addition to chefs & restaurants, Cofton Greens also supply fresh & nutritious microgreens to retailers in South Birmingham in the form of Micro Salad Mixes.

Our Micro Salad Mix makes it simple to incorporate our microgreens in to your daily meals and smoothies at home. See below nutritional info for the the microgreens included within our Micro Salad Mix:-

*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 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).