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How To Grow Spinach Microgreens (History and benefits)

How To Grow Spinach Microgreens (History and benefits)

Spinach microgreens have a delicious flavor and are rich in nutrients. Originally spinach is a cool-weather plant, but some spinach varieties grow well in the garden from early spring through the warm summer months without bolting in warm months. These varieties also thrive when planted in the fall.

Growing your own food is incredibly simple by cultivating spinach plants and microgreens. You can grow spinach microgreens in about three weeks, even if you have no prior experience with them.

By growing spinach microgreens successfully, you may easily move on to other micro plants, such as micro radish or mustard microgreens.

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    spinach plant

    Spinach History

    The origin of spinach is supposed to be ancient Persia, where it was transported to India and ancient China in the 7th century under the name of “Persian vegetable.” Spinach was probably first brought to Europe in the 12th century. It was then brought to the US in 1806 [ 1 , 2 ].

     spinach microgreens overview

    Family Amaranthaceae
    Nutrition Vitamins A, B6, B9, C, E, and K, calcium, iron, magnesium and potassium
    Average days to germinate 5 to 7 days
    Average days to harvest (after germination) 8 to 10 days
    Difficulty Medium

    Nutrition facts of spinach microgreen

    Spinach microgreen belongs to the amaranth family. This microgreen is very healthy since of its abundance of minerals and antioxidants.

    Consuming spinach microgreens may improve eye health, lessen oxidative stress, reduce cancer risk, and decrease blood pressure.

    Vitamins and minerals 

    Spinach microgreens have a vast number of vitamins and minerals, including [3] :

    • Vitamin C. This vitamin is a potent antioxidant that supports the immune system and skin health.
    • Vitamin A: Carotenoids are abundant in spinach. Your body may convert it into vitamin A which is good for healthy eyes.
    • Vitamin K1. Vitamin K is necessary for blood clotting. 
    • Folic acid. This substance also referred to as folate or vitamin B9, is crucial for pregnant mothers and necessary for healthy cellular activity and tissue growth.
    • Iron. This necessary mineral is abundant in spinach. Iron helps build Hemoglobin in the body. Hemoglobin carries oxygen to the tissues of body.
    • Calcium. This mineral is necessary for strong bones and is an important signaling molecule for the heart, muscles, and neurological system.

    Spinach microgreens also contain other minerals and vitamins, including vitamins B6, B9, E, magnesium, and potassium.

    spinach in food

    health benefits of spinach microgreen

    Spinach is incredibly healthful and has been connected to several positive health effects. Oxidative stress, eye health, and blood pressure have all been proven to improve by consuming spinach microgreens.

    Oxidative stress

    Byproducts of metabolism include free radicals. They may result in oxidative stress, speeding up aging, and raising your risk of diabetes and cancer. On the other hand, antioxidants in spinach help battle oxidative stress and lessen the harm it does.

    Healthy eye

    Zeaxanthin and lutein, the carotenoids that give some plants their color, are abundant in spinach. These pigments, which shield your eyes from sunlight harm, are also abundant in human eyes.

    According to several studies, zeaxanthin and lutein may also help prevent cataracts and macular degeneration, which are two of the leading causes of blindness. These substances might even be able to repair already done damage.

    Cancer prevention

    Two elements found in spinach microgreens, MGDG and SQDG, may inhibit cancer progression. In one trial, these substances helped a person’s cervix tumor grow more slowly. They also reduced the tumor’s growth.

    In several human studies, consuming spinach is associated with a lower risk of prostate cancer. Consuming this leafy green could also reduce the risk of breast cancer.

    spinach microgreens

    Blood pressure

    High nitrate concentrations in spinach microgreens have been found to lower heart disease risk and assist in regulating blood pressure.

    One investigation, including 27 persons, discovered that eating spinach reduced blood pressure. Similar results were seen in several additional research, supporting the notion that spinach improves heart health.

    How to grow spinach microgreens

    Spinach germinates in 5 to 7 days, and when it grows to a height of 1 to 1½ inches, it can be harvested as a micro crop in 20 days.

    To grow spinach microgreen, you must first prepare the required tools and materials. 

    Required tools and materials

    • Spinach microgreen seeds
    • Growing medium
    • Microgreen tray
    • Grow light
    • Spray bottle
    • Kitchen shears or knife

    After preparing the materials, you must follow eight stages to cultivate this lovely microgreen.

    1) buy Spinach Microgreens Seeds

    It’s worthwhile to grow the Red Kitten variety as micro spinach. This variety produces medium-green leaves with reddish veins that stand out when used in salad mixtures. Compared to other types, the Red Kitten grows more quickly [4].

    However, as microgreens are only a minor form of the larger plant, there is no need to go out and look for Red Kitten spinach microgreens seeds; instead, you may use regular spinach seeds to grow microgreens.

    spinach microgreen in pot

    2) Growing Medium & Trays

    Spinach seeds grow effectively in light-weight seed starting mixtures that make it simple for the roots to form. You can use coco coir mats or peat moss as a growth medium for your seeds.

    Microgreen trays are the best containers for growing micro herbs. You can buy a cheap 1020 microgreen for growing your lovely micro spinach.

    If you need more information regarding growing mats, read the article << Best Soil For Microgreens>>.

    3) Grow Lights

    As long as you can have 8 to 10 hours of direct sunlight daily, you can grow spinach microgreens near a window indoors. But if you do not have a sunny window, grow lights are typically advised since they can be managed well and are essential for producing high-quality microgreens.

    spinach in pasta

    4) Plant Your spinach Seeds

    Planting the spinach microgreens seeds is simple when you want to grow them indoors. You can concentrate your seeds more heavily when growing microgreens than cultivating mature spinach plants.

    The seeds only require about 1/4 inch of soil on top, so do not plant them too deeply. Just Place a thin layer of soil on top of the seeds. 

    5) Add Lights after germination

    As mentioned above, you can wait to start lightening until your seeds begin to sprout. After germination, it is time to turn your grow lights on. Your seedlings will become leggy and fall over if they do not receive enough light.

    6) Keep seeds moist

    You can water your microgreens in two different ways. The first method is bottom watering. In this method, you must place a tray of water beneath the seed trays and give the seeds a few minutes to absorb the required water. It provides your plants equal irrigation and aids you in avoiding overwatering-related issues like mold and fungus gnats.

    Your microgreens trays can also be misted 1-2 times a day with water by spraying water from the top using a spray bottle. Try to use a spray bottle rather than a watering can. This will assist prevent overwatering and ensure that your seeds are wet but not entirely damped.

    spinach microgreens with seed hull

    7) Harvesting Spinach Microgreens

    The benefits of microgreens are numerous. One of these benefits is that they do not take long to reach the point of harvest. You can harvest microgreens in about 7 to 10 days. Each sprout’s cotyledons will have fully opened by that time and turned a vibrant green.

    Between the opening of the cotyledons and the emergence of the first true leaves is the best time for harvesting this microgreen. If you wait too long, the spinach microgreens will outgrow the tray. As a result, the flavor and nutritional profile will alter.

    8) Storing Microgreens

    You can use spinach microgreens immediately after harvesting or put them in the fridge until you are ready to use them. Although microgreens can stay fresh for 3 to 7 days, the taste improves the sooner you eat them.

    Your microgreens should not be rinsed after harvesting until you are ready to consume them. This keeps them fresher for a longer period of time and helps you avoid meeting things like mold. They can be put straight in the refrigerator in a Ziploc bag or other airtight containers.

    If you have ever grown spinach microgreens or would like to try it out, please share your experiences and views in the comments section below.

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