By Contributing Author
We all know that leafy greens bring numerous health benefits, yet most people do not consume enough of them.
According to the World Health Organization (WHO), eating at least 400 g or five portions of fruits and vegetables daily helps ensure an adequate daily vegetable intake.
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If you’re wondering what green vegetables are, just think of kale, spinach, swiss chard, broccoli, collard greens, etc. Eating these veggies can result in improved health and other health benefits.
No supplement can replace eating fresh vegetables; however, if you don’t have access to fresh produce and are looking for greens on the go, greens powders could be the perfect solution.
While green powders aren’t a direct substitute to push whole foods or veggies off your plate, they can keep one going. Let’s get to know the benefits of super greens powder.
What Are Greens Powder?
Green powder, often called superfood powder, is a dried mixture of various fruits and vegetables condensed down in a blend that’s easy to take, usually in powder form. It is considered a dietary supplement to help people reach their daily recommended intake of vitamins and minerals.
Greens powders are made in two different ways. The first is drying various fruits, veggies, and other health-promoting compounds, then crushing them into powder. Another method is extracting the juice from the compound, drying it, then crushing that into powder.
Many greens powders combine these methods to achieve the finished product. Hence, these green supplements are concentrated that can be mixed with water or added to smoothies, yogurt, and baked products.
Don’t be fooled by the name greens powder, as they also contain other vegetables aside from greens, such as grasses, fruits, fiber, herbs, and many more. Listed below are the ingredients of greens powders.
5 Best Benefits of Greens Powders
Since green powders are made from dried fruits and veggies, some nutritional content like fiber is lost in the process. Remember that these dietary supplements are no substitute for nutrient-dense foods you get from a healthy diet.
Before taking greens powders, you should talk to your doctor first. Taking some vitamins in excess can trigger some health problems or may interact with certain drugs. For instance, Vitamin K found in greens powder can have side effects for those who take cholesterol medications and antibiotics.
It also applies to anyone who takes blood thinners. That’s why it’s important to talk to your physician before taking any supplement.
Hence, here are the health benefits of this amazing grass-green superfood:
Improve hormone balance
Green powders contain a specific class of vegetables called cruciferous, often forming the foundation of greens powders. These veggies support hormone balance, specifically estrogen.
Many resources have proven that phytochemicals in cruciferous vegetables can help remove estrogen byproducts, especially in postmenopausal women, and greens powders offer a variety of these cruciferous veggies.
Manage blood pressure
Minerals in a green powder, such as calcium and potassium, are responsible for managing blood pressure. People with high blood pressure can benefit from this green vegetable powder as it is proven to lower systolic and diastolic blood pressure.
Aid in digestion
Most of the food we eat is full of processed foods that aren’t good for our gut health. Hence, green powders are rich in digestive enzymes that can help neutralize the gut’s normal flora.
In addition, green powders can help balance the acids, decreasing the overall acid load in the GI tract. This contributes to the healthy intestinal flora.
Maintain a healthy immune system
Green powders contain high levels of vitamins and minerals that help maintain a healthy immune system. Vitamin A has anti-inflammatory agents that can improve immunity.
For example, selenium, an element found in most green powders, has been found to help the immune system fight infection.
Prevent chronic diseases
The vitamins found in greens powder can reduce the risk of chronic diseases. Thanks to the vitamins C and K are rich in antioxidants and can fight cell-damaging free radicals.
This cell damage is called oxidation, which is linked to chronic disease development. Hence, combining greens powders and regular exercise decrease oxidation when taken daily.
Ingredients of Greens Powders
Greens powders contain many different ingredients, depending on the brand you choose and what health goals you have in mind. It could address some health issues or aid in your weight loss journey.
The ingredients vary by brand, but most greens powders include the following:
- Leafy greens such as spinach, kale, parsley
- Vegetables such as cabbage, tomatoes, broccoli, carrots
- Grasses such as wheatgrass, barley grass, alfalfa grass
- Herbs such as milk thistle, astragalus
- Nutritional extracts such as green tea extract, ginkgo Biloba extract
- Sea nutrients such as kelp, spirulina, chlorella
- Fiber such as apple fiber, rice bran, inulin
- High-antioxidant fruits such as grape seed extract, goji berry powder, blueberries
- Natural sugar substitutes such as stevia leaf extract, monk fruit extract
Likewise, the nutrition content in greens powder will vary by brand. The numbers collected from Health Canal show that on average, a tablespoon serving can contain:
- Calories: 45 g
- Protein: 3 g
- Carbohydrates: 6 g
- Iron: 18% of your daily value
- Vitamin A, D, E, and K (fat-soluble vitamins)
- Vitamin C
- Calcium
- Selenium
- Chromium
- Potassium
What to Look for When Choosing Greens Powders
When looking for greens powders, here are some things to consider:
Check the ingredients
Look for manufacturers that use high-quality ingredients on their labels. They should contain the ingredients we mentioned above and do not have any unknown compounds.
You can mix the green powder with your favorite smoothie with a mixture of frozen banana, chia seeds, and protein powder.
Verify the reputation of the company
When choosing greens powders, research a bit about the company or manufacturer. Many dietary supplements on the market make similar claims; however, not all are equal in quality. Look for green powders that come from organic produce.
When checking the label, also check the information:
- Expiration date: Don’t purchase the product if the expiration date has passed or is coming up soon.
- Contact information: Ensure that the product’s labeling includes the lot number or batch number, company name and address, and contact information.
- Check label ingredients: Some products may contain less or more ingredients than the reported label. Other products have been found to have higher levels of nutrients than stated on the label, leading to vitamin and mineral toxicity.
Conclusion
In summary, greens powders are a mixture of dried fruits and vegetables manufactured in an easy-to-take form. The ingredients of most greens powders included leafy veggies, fruits, herbs, and many healthy compounds.
Though they are not a substitute for real vegetables and fruits, they still offer many health benefits. Just be careful when choosing the best green powders, and make sure you have talked to your doctor before taking any supplement.
