Powdered superfoods and supplements make it easy to turn your next smoothie into a nutritional powerhouse. And right now, powdered greens are having a moment. Typically made with a variety of wholesome, natural ingredients like dried vegetables, fruits, herbs, grasses, probiotics, and seaweed, greens powders are perfectly poised to help fill some of the nutritional gaps that exist in the typical American diet. (More than 80 percent of the U.S. population doesn’t eat the recommended amount of vegetables!)
Tempted by the trend? Good instinct! Here are six potential benefits of adding a greens powder to your wellness routine.
1. Ups Your Overall Micronutrient Intake
Extra calcium, potassium, magnesium, B vitamins, and more? Heck yeah! The benefits of getting more micronutrients in your daily diet are practically endless—and greens powders have them in spades.
“Supplementing with green superfoods has been shown to provide numerous health benefits, including improving nutrient levels,” says The Vitamin Shoppe nutritionist Karen Cooney, C.H.H.C., M.A. “The nutrients and plant compounds in greens powders may support overall wellness when used in combination with a healthy diet and lifestyle.” Considering so many Americans fall short on at least one micronutrient, getting more of them in via a greens powder is surely a win.
2. Encourages a Healthy Immune System
Many of the micronutrients in powdered greens play a role in promoting a healthy immune system. “Greens powders contain vitamins and minerals that support immunity, such as vitamin A, vitamin K, vitamin C, zinc, and selenium,” says The Vitamin Shoppe nutritionist Roseanne Schnell, C.D.N. Not to mention, “greens powders often have high levels of antioxidants, which fight free radicals that damage cells (a process known as oxidation),” she adds. So, in addition to helping your body defend itself against run-of-the-mill colds and other bugs we encounter, greens powders can also support long-term health since oxidation contributes to many chronic issues.
Pair your regular greens smoothie with a quality multivitamin or more targeted immune supplement to maximize support, Cooney suggests.
3. May support Healthy Blood Pressure
A plant-based diet has been shown to help support healthy blood pressure—and powdered fruits and veggies may have a similar effect. In one study, 40 subjects supplemented their diet with a fruit and veggie powder for 90 days. After this trial period, they experienced both systolic and diastolic blood pressure benefits. The likely explanation once again lies with the micronutrients in each serving of powdered greens. “Greens powders can support healthy blood pressure by providing minerals such as magnesium, potassium, and calcium, which are all associated with blood pressure management,” Schnell explains.
4. May Reduce Bloating
Bloating is a dreaded but all too common GI complaint—and, according to Schnell, greens powders could assist in deflating a distended belly. “Greens powders can help neutralize an acidic gut, which can help reduce gas and bloating,” she explains.
Just note that if this benefit is a big selling-point for you, you’ll want to look for an option that uses natural sweeteners, such as monk fruit or stevia, instead of artificial sweeteners or sugar alcohols, which sometimes contribute to bloating. Also, if you’re sensitive to gas-forming vegetables like broccoli, whole grasses, nuts, seeds, and grains, look for a product that’s free of those ingredients.
5. Supports Healthy Digestion
On the topic of GI issues, here’s a not-so-fun fact: A whopping 68 percent of the global population is lactose intolerant. Combine this with the many other possibilities for food sensitivities out there and you’ve got a large crowd that’s dealing with diet-related digestive discomfort on a regular basis.
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Interestingly, a greens powder might provide some relief, since many formulas contain digestive enzymes. “Digestive enzymes support the breakdown of food for absorption and utilization of nutrients,” explains Schnell.
Digestive enzymes to look out for on the label include amylase (which breaks down carbs), protease (which breaks down protein), and lipase (which breaks down fat). If you have specific food intolerances, ask your healthcare provider which of these enzymes would be most beneficial for you.
6. Promotes Regularity
All stopped up? You’re not alone. Official estimates suggest that 16 percent of U.S. adults have symptoms of constipation. It’s not surprising, given that our collective intake of fruits, veggies, and overall fiber falls woefully short of recommended targets.
Good news: A greens powder could be one key to getting things moving. One reason? Since most greens powders must be dissolved in some sort of liquid (like water or a smoothie), they essentially force you to take in more fluid, which is a must for regularity.
Plus, in addition to those digestive enzymes, many powders also feature probiotics. “Probiotics help balance and defend the microbiome and support the work of the enzymes,” Schnell explains. (Evidence suggests that certain strains of probiotics could help some populations achieve more regular toilet time.)
Just be mindful that fresh greens contain more fiber than their dehydrated and powdered counterparts, so you can’t rely on even the best greens powder to ensure you meet your fiber needs.
The Bottom Line
Any credentialed nutritionist will encourage you to get as much of your daily nutrition as possible from whole foods. But modern life often gets in the way of curating a menu that meets every nutritional recommendation. In the midst of a busy lifestyle, a greens powder can be a helpful tool for adding nutrients you might not otherwise get, as well as provide other helpful ingredients that do your body good. So, go on and scoop away!
— Update: 10-02-2023 — cohaitungchi.com found an additional article 11 Benefits Of Super Greens Powders 2023: Do It Really Work? from the website www.midss.org for the keyword benefits of greens powder.
Super greens powders are a blend of 25-40 different vegetables (mostly green ones) and some fruits, which have been dehydrated into a powder, with a high level of vitamins, minerals, and antioxidants preserved in the powder. Probiotics and enzymes are often added to the mixture for added immune and digestive support. Super greens powders confer health benefits ranging from boosted immunity, better cognition, heart health, hormone balance, disease prevention, and detoxification.
Common Super Greens Used To Make Powders
There’s no single recipe for a super greens powder, however there are some common greens used in many versions. They include barley, chlorella, spinach, kelp, kale, spirulina, wheatgrass, broccoli, and alfalfa sprouts. Some powders also include beets, carrots, berries, and added enzymes and probiotics. Many formulas contain anywhere between 25-40[2] ingredients.
Benefits Of Super Greens Powder
Healthy Blood Pressure
Super greens are packed with iron and nitrates, both of which can stabilize blood pressure. Due to their high antioxidant counts, super greens can also curb and reduce inflammation, which has protective properties for the heart. The folate, or vitamin B in the dark leafy greens (think: kale, spinach) can combat homocysteine – an amino acid which can weaken the heart’s artery walls.
Improve Digestion
Super greens play an important role in digestion, which in turn, improves overall bodily function. The greens help with the absorption of nutrients, which is key because, even if you’re eating healthy foods, if your absorption is compromised, you won’t be able to make use of the nutrients. Super greens can help stimulate movement in the bowels, for those who struggle with constipation, which is part of the detoxification process. The enzymes in the powder help break down the food further and the probiotics help the healthy gut bacteria thrive.
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Boost Immunity
We need essential vitamins like C and D for immunity, and super greens powders have high concentrations of both, in addition to other vitamins like B, K, and E. Regularly intaking these vitamins helps the body combat illness – not just during cold and flu season, but for those struggling with chronic diseases as well. The immune system needs to be strong in order to fight off any disease – the majority of which are driven by inflammation. Since super greens powders help to decrease inflammation, it has a positive effect on our immunity.
Promote Longevity
Anything high in antioxidants can help boost longevity. This is because antioxidants directly disarm free radicals in the body that can cause cell damage. Many of our daily exposures to certain foods and toxins in the environment create free radicals in the body, which is why getting lots of antioxidants is necessary – adding super greens into a diet can help to achieve this.
However, super greens powders alone are not a replacement for eating healthy foods. In and of themselves, they are not a guarantee of longevity. Additionally, understanding the source of the greens (some may be grown in areas with high levels of heavy metals in the soil) is important because it can make a difference in how much long-term benefit you can derive from them. It’s important to get a good brand of super greens powder – one without toxins that will cancel out the benefits. Always make sure to read the labels and select the one with the cleanest ingredients.
Balance Hormones
Berries, leafy greens, and cruciferous vegetables are just a few of the best foods to balance hormones – all of which are part of most super green powder blends. Cruciferous vegetables[3] naturally contain DIM (diindolylmethane), a compound that naturally reduces estrogen for when estrogen levels are too high. These veggies also contain Indole-3-Carbinol (I3C), which also can naturally lower estrogen. The vitamin B/folate in leafy greens also has hormone-balancing properties.
The same antioxidants in berries that boost immunity also help to balance hormones. When antioxidants fight free radicals, oxidative stress inside the body is reduced, and this process helps to restore hormone balance.
Detoxifies The Body
It all comes back to antioxidants. Without them, the free radicals from toxins we ingest and inhale would accumulate in the body and damage our cells, leading to more aging and disease. Because antioxidants (which neutralize free radicals) are plentiful in super greens powder, drinking them can protect the body from harm. The greens also stimulate digestive processes, which wouldn’t be complete without elimination. We need to eliminate it daily in order to rid the body of toxins. The cruciferous vegetables in super greens powder are particularly helpful in supporting our liver, one of our body’s main detox organs, so by supporting the liver, the greens assist in detoxification.
Promotes Weight Loss
Just by eliminating toxins, super greens powders can help the body let go of excess weight. Additionally, the greens in the powder can boost metabolism, or the speed at which we burn calories. Super greens powder is loaded with nutrients, including a lot of dietary fiber, which helps with satiety, leaving less room for cravings and excess snacking. Many people find that having daily super greens can help them lose and maintain a healthy weight.
Improve Skin Health
Great skin comes less from external creams and cleansers and more from a healthy inside. That’s why people who consume lots of vegetables tend to have great skin. If you suffer from skin inflammation in the form of acne, redness or eczema, the anti-inflammatory compounds in super greens can help calm the inflammation. Collagen helps skin maintain its elasticity and keep it looking young and plump, and collagen can be increased with chlorophyll (naturally found in dark, leafy greens).
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Chronic Disease Prevention
Once again, antioxidants for the win! When our cells and DNA become damaged (oxidation) from a buildup of free radicals, it can lead to chronic disease, including neurodegenerative disease, heart disease, and diabetes. A study found that daily greens powder can reduce oxidation[4] by 30%. Having super greens in the diet can increase the amount of antioxidants, such as vitamins C and K, which in turn, can help to counteract the free radicals, and reduce bodily harm.
Eye and Cognitive Health
Free radical buildup can create a plethora of damage to our cells, and among many diseases, can lead to neurological diseases. Alzheimer’s, dementia, and poor memory can all be traced back to free radical accumulation, however the antioxidants in super greens can help stop oxidative stress from progressing. All the vitamins, minerals, and fiber in the greens are also generally good for cognitive function and alertness. The leafy greens found in many super greens blends are excellent for eye health[5] as well. So, if you want to improve your vision, try adding more greens to your plate or blender.
Enhances Sleep Quality
Magnesium is often prescribed in supplement form to help people relax and fall asleep. Magnesium naturally exists in many super greens. Additionally, magnesium helps maintain normal melatonin levels – the hormone which orchestrates our circadian rhythm. Super greens also contain tryptophan[6], a precursor to serotonin, which regulars our mood and our sleep. Since greens also reduce inflammation, the overall tax on the body is lower when eating more greens, which means sleep quality can improve.
Potential Side Effects
Super greens powders are generally healthy and can aid in many health goals, however, they may not be for everyone. Some side effects include allergies, in which you may develop itchiness, rashes, or GI disturbances upon ingesting. If this is the case, you should discontinue use immediately and consult with a physician.
Super greens powders may also cause diarrhea in some people, due to its high fiber and mineral content. If you experience this, you may want to consider trying smaller doses and see how you do, or avoiding it altogether based on your tolerance.
Super greens powders may also have contraindications with certain medications[7], particularly blood thinners, cholesterol medication, chemo medication, allergy medication, calcium channel blockers, and immune suppressing drugs. In these instances, the greens may interfere with the proper absorption and function of the medication. Check with your doctor if you are taking any of these medications.
How To Drink Super Greens
Super green powders can be added to anything from juice, to water, to smoothies, and even mixed into dips, sauces, or puddings. If you’re cooking with them, the nutrient value may change slightly – this is true any time you cook fruits or vegetables. Otherwise, it’s safe and delicious to add to anything you’d like.
Conclusion
Super greens powders are an excellent addition to many diets because they come fully stocked with essential fiber, vitamins and minerals. Each super green ingredient contains antioxidants which have the important task of fighting off free radicals (oxidative stress) in the body. This means less disease risk, as well as having an easier time losing weight, getting better sleep, improving digestion and memory, increasing longevity, and experiencing an overall healthier life. Super greens can be added to water, smoothies, or juices, and are tolerated well by many individuals.
